Khorasan Flour Crepes with Bosc Pear Filling

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Khorasan Flour Crepes with Bosc Pear Filling

It was Sunday morning and I woke up with a voracious appetite for crepes.  When I was a child, my mom would prepare them frequently on the weekend.  What a treat!  I looked into my freezer (where I keep my flours so they stay fresh) and decided to use Khorasan flour.  If you have celiac disease or have an allergy to wheat, do not use this flour!  It, like its cousin, spelt, is an ancient form of wheat.  Khorasan flour is better known as Kamut flour.  The word Khorasan refers to the area where the wheat is grown in modern day Iran.  Kamut or Khorasan is more easily digested than regular wheat flour.  It grows twice the height of modern day wheat and as a result, contains higher levels of protein, lipids, amino acids and vitamins.  The grain is amber in color and has a rich, nutty flavor.

Please keep in mind that gluten free is not necessarily healthier for everyone.  People who have celiac disease or a wheat allergy do not have a choice.  If they are interested in consuming baked goods, they must consume products that are prepared with a gluten free flour.  If you do not have either of these conditions, you may benefit more (nutritionally speaking) from an ancient form of wheat that is rich in nutrients.

Recipe:  (Serves 2)

Ingredients:

2/3 cup flour of choice

1/2 teaspoon salt

3 pastured eggs

1 1/2 cups milk or milk substitute

1 teaspoon vanilla

1/2 teaspoon ground cardamom

buffalo or goat butter or coconut butter for frying

1 bosc pear thinly sliced

coconut nectar (optional)

Procedure:

In a medium mixing bowl, combine the ingredients and whisk until creamy and blended.

Prepare a small crepe pan with a 1/2 teaspoon of butter of choice.  Heat the butter and tilt the pan so the surface area is coated.  Pour in 1/4 cup batter and tilt the pan until bottom is covered in batter.  Heat on medium and cook until the edges start to form small bubbles.  At this point, using a spatula, try to scoop under the crepe.  If it comes off easily, then flip if over and cook the other side for about a minute longer.  If it does not come off easily, let it stay in the pan until it comes off easily.

Place on a plate.  Insert the slices of pear on one half and cover with the other half of the crepe.   Drizzle a little coconut nectar over the top if you wish.  Enjoy!

Sources:

https://en.wikipedia.org/wiki/Khorasan_wheat

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.

http://www.healthynourishedbody.com

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e:healthynourishedbody@gmail.com

 

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When to Implement a Low FODMAP Diet

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Are you suffering from any of these symptoms?  Diarrhea, constipation, gas, bloating, abdominal distention or stomach pain?  Were you told by your doctor that you have Irritable Bowel Disorder (IBS), Crohn’s Disease, Colitis, Small Intestinal Bacterial Overgrowth (SIBO)?  If so, you may want to seriously think about following the low FODMAP Diet.  This diet was developed at Monash University in Australia and is specifically designed for people that have gut disorders.

The word FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols.  They are short chain carbohydrates that are not absorbed and consequently, begin to ferment in the colon and are consumed by bacteria.  The waste products produced by the bacteria cause the above mentioned symptoms and if not corrected, can lead to other complications.

The diet, when first used, is considered a type of elimination diet that helps heal the gut.  It is advisable to follow the diet for about 6-8 weeks being sure to drink plenty of filtered water throughout the day to help flush out toxins.  After the 6-8 week cleansing period, one nutritious ingredient that is not Low FODMAP, can be consumed.  It is pertinent to take notice of any negative occurrence that take place by maintaining a log or diary and jotting down any symptoms experienced.

It is highly recommended that you do not follow this diet on your own.  It is best to work with a qualified health care practitioner such as a functional medicine doctor, naturopath and/or nutritionist who can run a series of tests to determine if this is the best diet to follow.

Once you get the “food as medicine” prescription to implement the diet and feel overwhelmed, you can contact me, Ilia, the healing through food specialist/chef/teacher who can work with you to design customized menu plans or offer you a series of cooking lessons specifically tailored for the Low FODMAP Diet or have the customized meals prepared for you in your kitchen by my company, Healthy Nourished Body.

In the next post, I will be discussing which foods you can consume and which ones to steer clear of for the Low FODMAP Diet.

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 or e:healthynourishedbody@gmail.com

 

7 Foods That Can Interfere with Your Meds

Most of us who take medication do so without giving a second thought as to with which ingredients it is taken.  We pop a pill, gulp down some water and we are off.  I would like to inform you of some foods that may cause havoc if taken in conjunction with various medicines.

The first one I would like to point out is the grapefruit.  It negatively interferes with a number of prescription drugs.  The medicine winds up remaining in the body too long or for too short a time and consequently, can cause a host of side effects.  An example is Lipitor, the cholesterol lowering statin which so many are on these days.

Another food to be on the lookout for is milk.  The combination of the minerals, calcium and magnesium as well as the protein, casein, make it much more difficult for the body to break down the antibiotic.

A third food to be aware of is licorice.  It contains a chemical that disrupts the potency of the drug, making it less effective.

The fourth food (oh no, everyone’s favorite treat) is chocolate.  Believe it or not, dark chocolate is the worst and will have a weakening effect on a drug like Ambien meant to help you relax and fall asleep.  In addition, for patients on Ritalin, the stimulant drug will increase in potency and for people taking an MAO inhibitor, it makes your blood pressure sky high.

Number five is alcohol which negatively interfere’s with almost all meds by making them either ineffective, completely useless, too strong or presenting horrible side effects.

The number six food is, yeah, you guessed it, coffee which weakens the effect of the drug and interferes with how your body uses iron.

The final food is the vitamin K rich category of cruciferous vegetables which consists of broccoli, cauliflower, brussel sprouts, kale, spinach, etc.  These vegetables need to be limited if taken warfarin to prevent blood clots.  Contrary to one’s beliefs, it can thin the blood and make you susceptible to a blood clot.

So there you have it!  These foods do not work synergistically with meds in the body. Make a note of it and be aware!

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

 

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

The Magic of Garlic, Ginger and Turmeric – A Culinary Trio

Recently, I posted an article on the medicinal healing benefits derived from the Magi’s three gifts brought to the Christ child.  Although the three kings brought gold, frankincense and myrrh, there appears to be a parallel to  garlic, ginger and turmeric.  The biblical gold, it has been determined, could actually refer to the gold colored fresh turmeric that is known for its compound curcumin which has amazing healing abilities in the body.  In addition, since I am doing a webinar on Culinary Nutrigenomics, it is recommended that curcumin be added to a meal along with some form of fat or phospholipid so it gets emulsified and absorbed into the body.

I am not familiar from a culinary perspective with the benefits of frankencense and myrrh, however, I find that by incorporating fresh garlic, ginger and turmeric into my clients’ dishes, it helps to keep the immune system strong and by having a strong immune system, the body is better able to fight off illness.

I frequently combine these three ingredients so they have a positive synergistic healing effect in the body.  Garlic and ginger also are known for their amazing healing abilities. They are anti-bacterial, anti-fungal and anti-microbial.  A little bit goes along way!  You do not need to gorge yourself in order to reap the benefits.  The digested particles will find their way to the billions of cells and start to do their magic.

I believe there is a reason that these culinary herbs have been around for millennia and have been incorporated all over the world in numerous tasty dishes.  With the technological advancements coupled with the influx of people from all over the globe, we are starting to see these 3 culinary agents appear at quality food stores, health food stores and farmer’s markets.

Start using them yourself and enjoy the rich, robust flavor that they add to your favorite dishes and get a free boost of health as well!

Note:  For the Low FODMAPS Diet, the garlic needs to be eliminated in recipes.

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

Recycle Your Packaged Fresh Herbs

20170107_122152As a healing through food specialist, chef and teacher, I cannot tell you how many times I buy packaged fresh herbs for clients and as soon as they become dry, they get discarded.  I believe this happens because the great majority of people do not know what to do with the dried herbs or they are just doing a weekly refrigerator purge.

I, like my clients, had to do a refrigerator purge and I came across a package of fresh rosemary, sage and thyme combo that dried out.  My first instinct was to toss it but then I decided to take them out of the container and divide them into small bundles of the same herb.  I decided to mince each bundle until it was a heap of dried fragrant herbs.  I noticed that my glass herb jars were getting low.  I filled my jars with the newly cut dried herb and was astounded that my dried herbs (due to being just cut) were brighter and darker in color than the original dried ones  I bought in the store for nearly $4.  So, there you have it.  It takes just minutes to do and you wind up saving money in the long run.

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

Achiness, Bloating, Fatigue, Gas – What is My Body Telling Me?

Are you one of millions of people who are waking up more tired than when you went to bed?  Do you feel achiness, joint and bone pain and are chocking it up to just getting older? You very well may be suffering from parasites and/or candida fungus.  The most current research indicates that up to 90% of the population has some form of candida overgrowth in the body.

One of the best ways to determine what is going on in our body is to have a stool sample analyzed.  In my opinion, this is the best place to start to determine what is going on inside the body.  Since our body cannot talk to us, the stool sample will indicate precisely what is going on inside the colon and what lives there.

If you decide to go to a Naturopathic Physician, this is one of the tests that you will have analyzed along with a hair analysis and blood test for food allergies.  Once the results are determined, along with the proper supplements recommended by the physician, the next and most important step is to adjust the daily diet.

If you are like most people, you probably consume too many carbs (in the form of simple starch that breaks down into sugar in the body) in addition to sweet sugary items.  I am not just referring to white table sugar and candy, but really super sweet fruits, manufactured juices, jams, honey, maple syrup, dried fruits, chocolate, ice cream and all baked goods.  The list goes on and on.

Then, of course, there is starch which is found in breads, pasta, manufactured cereals and floury products.  This also needs to be eliminated since the starch breaks down to simple sugar in the body which also provides optimum nourishment for the parasite and/or yeast fungus.

The bulk of the diet needs to be made up of an assortment of fresh organic vegetables (both raw and cooked), fermented vegetables (1/4 cup with each meal), limited fruits such as lemons, limes, blackberries, raspberries, possibly blueberries if not too sweet, kiwis, grass-fed meats such as organic chicken, turkey, beef, bison, lamb, pork, limited fish (due to contaminated waters), beans, quinoa, kasha, millet, amaranth, teff and possibly wild rice.

Seasonings should be limited to olive oil, ghee, coconut oil, apple cider vinegar, coconut vinegar, Coconut Aminos, sea salt and spices.

In addition, a good probiotic beverage such as Siggi’s Plain Kefir is essential.  The kefir contains active cultures such as strains of good bacteria, acidophilus, bifidus, thermophilus, to name a few.  These help kill the bad yeast and nourish the good yeast.

Some individuals will be able to tolerate goat milk and others may be sensitive to the lactose (milk sugar).  If you are sensitive to the lactose, try using a watered down version of the kefir.

Adjusting to this diet takes time and will power.  You will undoubtedly feel worse for about 4-5 days since your body is ridding itself of the build up of toxins.  Hang in there!  Don’t despair!  After the first week, you will be on your way to feeling much better.  This diet may be temporary (6-8 weeks to 1 or 2 years) or it may be a life time diet.  It depends on the individual’s body chemistry.  I would not advise you to consume anything sweet for at least 8 weeks.  Then, and only then, you may experiment by having a tiny bit of something sweet.  Watch, see what happens, take note of it.  If you cheat, you are only fooling yourself and you will need to start all over again.  Be strong!  Persevere!

In addtion to the above, you may take up to 6 drops of oil of oregano, which is anti-fungal, under the tongue.  Try with 2-3 drops prior to breakfast and 2-3 drops prior to dinner.

Last but not least, you will slim down and have a flat abdomen.  What’s not to love about that!!!!

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

 

 

 

 

Eating Healthy, Losing Weight & Cutting The Cost of the Grocery Bill

This year, 2016, I have made a conscientious choice to not only continue to eat wholesome organic food but to trim my food bill and lose a few pounds and keep my weight in check all at the same time.

How will I do this you ask?

The first thing I do is prepare a large pot of soup or what I like to call stewp which is a combination of soup and stew.  I sauté garlic, half an onion, a carrot or two, two stalks of celery in olive oil.  It is the classic mire poix.  To that mixture, I add a cup of dried beans.  The beans can be any you wish.  Dried beans cost less.  Most dried beans need to be soaked for 8 hours with the exception of lentils.  To this, I add 12 cups of a good quality filtered water.  I have a reverse osmosis device under my kitchen sink.  If you don’t have one, I highly suggest you get one.  The water has a superb taste and I use it to make all my soups.

I then add any vegetables that I have on hand such as sweet potatoes, parsnips, turnips, rutabagas or any other vegetables that may be in the fridge.  I then add about a half pound of grass fed meat.  That’s it, just a half pound and I have very nutritious meals for about 3 days including lunch and dinner.

I personally feel more satisfied by eating very small amounts of meat combined with an array of vegetables and/or grains.  The soup is 3/4 vegetables and 1/4 quality meat.  I also add a cup of gluten free pasta or rice or quinoa.  Tada!  A home cooked delicious meal is ready!  Did I mention that the soup needs to cook until everything is fork tender.

I find by consuming enough quality protein with the right combination of grain and vegetables, I lose the desire for sweets.  Thus, I am not tempted to buy cookies or chocolate or other highly processed packaged goodies.  This habit lowers my food bill and keeps me trim.

Other than that, I suggest you hook up with someone who has a membership at Costco or BJ’s.  You can buy a ten pound bag of organic carrots for a ridiculous low price which you can split and they’ll last for weeks.

Buy groceries at a local health food store where they have weekly specials and some offer you a kickback of 1% on what you spend.

When I eat my one pot soup meals, I balance them by eating a raw salad with plenty of raw veggies such as lettuce, onion, tomato, sprouts which, by the way, I make my self).

You will have a win-win 3 ways:

  1. YOU WILL EAT THE BEST NUTRITIOUS FOOD!
  2. YOU WILL CUT THE COST OF YOUR GROCERY BILL!
  3. YOU WILL LOSE WEIGHT!

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

 

 

 

 

 

Sarcoidosis – Foods To Add + Foods To Eliminate

Millions of people worldwide are affected by an auto-immune disorder known as Sarcoidosis.  Sarcoidosis consists of pockets of inflammatory cells which grown in diverse parts of the body including the lungs, lymph nodes, eyes and skin.  It is not known why some people develop it and others do not.  It can be controlled but not cured.  If not treated, it could possibly lead to organ damage.

People who are susceptible to the disorder may be affected by environmental toxins that are breathed in.  Therefore, it is pertinent to not inhale any harsh toxic odors.  An indoor air purifier may be helpful.

Allopathic physicians are treating the disorder with corticosteroids (under the brand name Prednisone).  The dilemma with this form of treatment is the long list of side effects which consist of excessive weight gain, insomnia, acne, diabetes, high blood pressure, glaucoma, cataracts, osteoporosis, depression and emotional irritability and skin bruising.

From a nutritional dietary perspective, it is advisable to consume a diet rich in fresh organic vegetables and fruits which are a good source of antioxidants.  The antioxidants may protect healthy cells from damage and neutralize free radicals which destroy cells.

To help rid inflammation from the body, it is best to lean towards an alkalinizing diet as opposed to a heavily acidic one.  An alkalinizing diet consists of more fresh vegetables and fruits eaten in the raw state which are cleansing and contain high amounts of enzymes which will help eliminate inflammation.  It is best to steer clear of lots of dairy, heavy fatty meat consumption, white flours, sugar and cold cuts which contain nitrates.  In addition, all foods containing caffeine such as coffee and chocolate need to be eliminated as well as alcohol and tobacco.

Include foods that are high in vitamin C such as peppers and kiwi which contain less sugar, zinc and healthy fatty acids which help repair cell damage.  Omega 3 fatty acids are important and can be found in flax seed/oil, chia seeds. hemp seeds and sardines.

It is crucial to consume foods high in calcium since Sarcoidosis may weaken bones and lead to osteoporosis.

Turmeric is an Asian spice which has anti-inflammatory properties.  It can be taken as a dietary supplement or used as a spice in food preparation.

Eat foods that are rich in the mineral magnesium which may offset the negative effects of Sarcoidosis on the cells.  Foods rich in magnesium include avocados, potatoes, corn, oats, brown rice and bananas to name a few.  The compound known as quercetin which is found in apples and onions has been found to be helpful in reducing inflammation in Sarcoidosis.

Note:  Avoid high levels of calcium-rich foods if you have high blood or urine levels of calcium.

Sources:

http://www.collectivewizdom.com

http://www.diethealthclub.com/health-issues-and-diet/sarcoidosis.htm/

http://www.livestrong.com

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

Damaging Effects of Free Glutamates in Processed Food

I would like to call your attention to the term “free glutamates.” Glutamic acid is an amino acid which is non-essential, meaning the body is capable of making it so it does not need to be obtained through food. It is a protein building block manufactured in the brain which is involved in nerve impulse transmission. Most foods, including plants and animals are rich sources of glutamic acid. There are two types of glutamic acid; L-glutamic acid and D-glutamic acid. The former is protein bound and linked in chains to other amino acids. D-glutamic acid, on the other hand, is a synthetic chemical concoction that is isolated away from protein and/or other chains of amino acids. It is considered “free” glutamic acid or “free” glutamate. The common name for this is monosodium glutamate (MSG). It is a known excito-toxin. It originally was developed by the Japanese as a flavor enhancer.

When our body digests protein, it takes just the amount of glutamic acid that it needs while the rest is discarded as waste. However, when the D-glutamic acid is absorbed, it causes toxicity in the blood. It can cause such things as chronic fatigue, migraines, ADD/ADHD, Parkinson’s, acid reflux, Alzheimer’s, obesity, brain fog, autism, fibromyalgia and neurological disorders. It is found extensively in processed foods in both the conventional supermarket as well as the natural food store. It is found in almost all sauces,dressings and commercially made stocks.

Prior to purchasing a product, be sure to read and check the label carefully to make sure it does not contain any of the following names:
monosodium glutamate, monopotassium glutamate, glutamic acid, vegetable protein extract, whey protein, hydrolyzed vegetable or soy protein, sodium or calcium caseinate, textured protein, yeast extract or autolyzed yeast. It is best to prepare all food from scratch and refrain from eating out if possible.

Ilia Regini is a nutritional healing foods chef, teacher, lecturer, writer and blogger. She can be reached at: healthynourishedbody@gmail.com