Healthy Spring Fruit Salad

Healthy Fruit SaladAre you one of those people that are constantly grabbing a sweet treat in place of fresh fruit?  Are you the same person that claims that preparing fruit is too time consuming?  Well, I may have just the answer . . .

Your best bet is to buy a small variety of several fruits when you are doing your weekly shopping.  Try picking out a selection of colors to make it not only flavorful but appealing to the eye.  Good choices are granny smith apples which are less sweet than regular apples, pears, tangerines, grapefruits, melons (when in season), kiwi and all types of berries.

All fruit should be purchased organic and rinsed well before slicing.  All pieces should be cut uniform in size.  Mix them together in a mixing bowl, add a squeeze of fresh lemon or lime and top with fresh sliced mint or basil or a combination of both.

The orange colored fruit in the photo is a kumquot.  It is a more exotic fruit and a bit hard to come by.  If you see them, I highly suggest you invest in buying a few.  They have a unique and pungent but satisfying flavor.

Enjoy creating your own recipe!

Ilia Regini is a certified healing through food specialist, health supportive chef, culinary instructor, writer, blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.

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Gluten Free Sugar Free Buckwheat Granola

20170830_090127After having scanned the shelves of some of the best health food stores for a quality homemade granola that is both gluten free and sugar free and coming up empty handed, I decided to invent my own.

My homemade granola not only has a superior flavor, but in addition, it is super rich in nutrients, easy to prepare and fits the criteria for a healthy breakfast solution for a number of the healing through food dietary protocols.

The interesting part about this recipe is that many of the ingredients can be swapped out for similar ingredients if there is one that is not to your liking.

The main grain that I use is the much forgotten buckwheat groat.  This versatile grain is roasted in the oven along with a variety of nuts, seeds, dried fruits and spices.  I use a non scented and neutral oil such as coconut oil to moisten the grain, seed and nut mixture.  This mixture is then spread out on a parchment lined baking dish and baked in a 350 degree oven for about 20-25 minutes.  As soon as it cools, it is ready to eat.

This recipe is appropriate for the following diets:  Gluten free Diet, Vegan Diet and Vegetarian Diet

Note:  For the Candida Diet, leave out the raisins and add dried mulberries or aronia berries which are low glycemic fruits.  For the Low FODMAPS Diet, leave out the raisins and cocoa powder.  For the Low Histamine Diet, leave out the nuts, raisins and cocoa powder.

20170830_092619.jpgIngredients:

  • 1 cup buckwheat groats
  • 1 cup slivered almonds
  • 1 cup chopped walnuts
  • 1/2 cup ground pumpkin seeds
  • 1/2 cup ground sunflower seeds
  • 1/2 cup unsweetened coconut flakes
  • 1/2 cup Thompson black raisins or dried mulberries or aronia berries
  • 1 teaspoon ground cinnamon
  • 1 teaspoon organic vanilla extract
  • 1/2 teaspoon ground cardamom
  • 1/4 cup powdered organic cocoa powder
  • 1/4 cup coconut oil

Procedure:

Pre heat the oven to 350 degrees F.

In a large bowl, add all the ingredients and mix well so all pieces are coated with the oil.

Spread the mixture on a baking pan lined with a Silt Pat or parchment paper.  Bake for about 20-25 minutes until golden and crispy.

Note:  This is a gluten free version of the traditional granola made with rolled oats.  It should be used as a topping for yogurt, fruit or apple sauce and not eaten in a large portion as a cereal substitute.  It is too rich in nutrients and needs to be consumed in smaller amounts.

20170830_095232Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.   http://www.healthynourishedbody.com  www.facebook.com/wellnourishedbody63 e:healthynourishedbody@gmail.com

 

 

A Healthier Chocolate Chip Cookie

IMG_20170729_201153_561 (1)Does your mouth water and an immediate craving sets in upon the mention of homemade chocolate chip cookies?  I know this happens to me!  These delectable morsels were often times a treat that I would come home to from school on numerous occasions.

Now, 40 years later, we have come to realize that the ingredients that make up the traditional cookie are not that good for us from a nutritional perspective.  The time has come for a chocolate chip cookie makeover.

Try substituting tiger nut flour for the traditional white flour.  It is antioxidant rich and despite its name, it is nut free and gluten free.  It derives from a wild tuber which, by the way, is a good source of fiber which keeps you full and eliminates over indulging.

Try adding some tahini (ground sesame seeds) which are high in healthy fats and amino acids (protein).  The white sugar can be swapped out for maple sugar which is derived from the sap of the maple tree and is rich in minerals.

Try using chocolate chips which are sweetened with a little stevia or monk fruit in place of sugar.  This recipe can be made without the sugar for individuals with diabetes.  If you are vegan, try swapping out the egg for ground flax and filtered water.  (ratio:  3 tablespoons water to 1 tablespoon ground flax meal).   Both tiger nut flour and tiger nuts can be purchased at quality health food stores.  The simple recipe is on the back of the package.  Feel free to add some walnuts or unsweetened coconut flakes.  Enjoy!

Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/ blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.  www.healthynourishedbody.com http://www.facebook.com/wellnourishedbody63 e:healthynourishedbody@gmail.com

Pan Fried Lemon Sole – A Healthy Choice for many Specialized Healing Diets

lemon-sole-20161016One of my clients for whom I provide chef service, is suffering from a diagnosis of Lyme Disease and has been advised through his functional medicine doctor to follow the Paleo Ketogenic Diet.  One of the main dishes that I recently prepared for him is lemon sole.  Lemon sole is a very delicate thinly sliced white fish that has virtually no bones to deal with.   It does not have a fishy odor and is considered a good protein choice on this particular diet.

It is quite easy to prepare.  Some people like it dipped in a little coconut flour before sautéeing but it is also good just as is.  Add about 2 Tablespoons of olive oil in a large skillet. Add a teaspoon of both minced garlic and ginger and simmer until golden.  Add the slices of fish.  Salt and pepper it and squeeze a generous amount of lemon.  Drizzle a little coconut aminos and that’s it!  Since it is such a thin and delicate fish, it cooks up quickly.  It will be done in about 3 minutes per side.  Turn over, salt and pepper, add lemon.  Drizzle a bit more coconut aminos.

This dish is appropriate for the following specialized dietary protocols:  The Auto-Immune Paleo Diet, The Candida Elimination Diet, the GAPS Diet, the Low Histamine Diet and the Paleo Ketogenic Diet.

Note:  For the Low FODMAPS Diet, leave out the garlic.

Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.  www.healthynourishedbody.com  www.facebook.com/wellnourishedbody63 e:healthynourishedbody@gmail.com

Tomato Infused Millet with Vegetables and Ground Meat

20160317_152054Many people who suffer from Candida or Celiac Disease are at a loss for how to keep themselves well-nourished by excluding most grains and sugars.  Many turn to the myriad of gluten-free packaged products which line the store shelves.  Yes, these products do not contain wheat or grains, however, they are prepared with various starches (tapioca, potato, rice) which cause the blood sugar to spike which can lead to diabetes and other degenerative illness.

Here is a nutritious dish which will make you feel satisfied and full.  It is a Paleo dish which, by the way, is very good for people who suffer from Candida.  It is ground grass-fed meat of choice with garlic, onions, plum tomatoes, celery, bell peppers and parsley combined with the gluten free grain, millet.

Here is how to make it.  In a skillet, add 2 tablespoons of olive oil.  Add 1 clove of minced garlic.  Then add 1/2 medium onion diced.  Allow this mixture to caramelize.  Then add 2 tablespoons of minced flat leaf Italian parsley.  Let simmer.  Add a pinch or two of high quality sea salt and fresh pepper.  Pour the mixture into a mixing bowl and set aside. Add 1-2 tablespoons of oil to the pan and add 1 pound of ground grass-fed meat of your choice.  Allow it to brown.  Then add the vegetable mixture.  Add 20 ounces of organic whole plum tomatoes and allow it to stew.  Add 1 teaspoon of ground coriander and 1/2 teaspoon of ground cumin.  Mix well. Set aside.  Add additional salt to taste if needed.

Take 1/4 of a medium size green cabbage.  Thinly slice into shreds.  In a skillet, add 1-2 tablespoons of olive oil or coconut oil and 1 clove of minced garlic.  Add the cabbage shreds.  Allow to cook.  Add 1-2 tablespoons of coconut aminos and mix thoroughly until just cooked.  Place the cabbage shreds on a plate and top with the ground meat and tomato mixture.

Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.  www.healthynourishedbody.com http://www.facebook.com/wellnourishedbody63  e:healthynourishedbody@gmail.com