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Great Lunch and Learn

Ginger, Pear and Pistachio Balls Recipe

Makes 18 balls

Ingredients

• 1 cup pitted dates
• 1 cup dried pears
• 1/2 cup raw cashews
• 1/2 cup whole, raw pistachios, plus 1/2 cup coarsely chopped
• 1/2 cup gluten-free quick oats
• 1 Tbsp. cashew butter
• 2 tsp. ground ginger

 

 Directions

In a food processor, combine the dates, pears, cashews, whole pistachios, oats, cashew butter, ginger and 3 tablespoons of water and process on high speed for 2 to 3 minutes, until a thick, sticky mass forms. You may need to add another 2 to 3 tablespoons of water.

Spread the chopped pistachios on a large plate.

Using a tablespoon, scoop the mixture and, with clean wet hands, roll into a ball between your palms. Roll the ball in the chopped pistachios to lightly coat and then set on a separate plate. Repeat with the remaining mixture until you have 18 balls.

Place the balls in the freezer to set for 30 minutes. Store in the refrigerator, or at room temperature, until required.

Serving size: 1 ball
Calories 120 kcal
Protein 3g
Fat 5g
Carbohydrate 17g
Sugar 8g
Dietary fiber 3g

From Energy Balls by Christal Sczebel (Chronicle Books, 2017)
Recipe created by Christal Sczebel


Roasted Seasonal Vegetables

2 pounds seasonal vegetables ( e.g. asparagus, Brussel Sprouts, peppers, zucchini, eggplant, onions)

1/3 cup olive oil

Salt and Pepper to taste

1/3 cup fresh herbs (e.g., rosemary, oregano, parsley, thyme, Optional)

Aged Balsamic vinegar (optional)

  Preheat oven to 425 degrees.

Cup up large vegetables into pieces. Spread vegetables in a roasting pan with tinfoil bottom. Drizzle with olive oil liberally over the vegetables, then use clean hands to mix them so the are well coated with oil. Sprinkle with salt, pepper and herbs if desired. Stirring every 10 minutes, roast vegetables for 35-40 minutes, or until the y are cooked through and browned. Just prior to serving drizzle lightly with aged balsamic vinegar, if desired

Recipe courtesy of Brain Brain by David Perlmutter, MD


Peaches with Greek Yogurt, Honey and Pistachios Recipe

Serves 6

Ingredients

• 3 ripe peaches, halved and pitted
• 2 Tbsp. butter
• 7 ounces Greek yogurt
• 1/2 tsp. vanilla
• 1 tsp. honey, plus extra for drizzling
• Chopped pistachios for topping

 

 Directions

Heat a griddle pan on medium heat and add butter. Add the peaches face-down and leave to cook for 10 to 15 minutes until nicely browned. If you don't have a griddle pan, you can top each peach with a little butter and broil.

Whip the yogurt with vanilla and 1 teaspoon of honey, and then add a large spoonful onto each peach. Top with chopped pistachios and serve warm.

Recipe created by Valentina Rice

Sautéed Spinach and Garlic

• 2 tablespoons olive oil
• 4 garlic cloves, peeled and smashed
• 3 to 4 bunches (2 1/2 pounds total) flat-leaf spinach, trimmed and cleaned, with some water still clinging
• 1 to 2 tablespoons fresh lemon juice
• Coarse salt and ground pepper

  1. In a large skillet, heat oil over medium. Add garlic; cook, stirring, until fragrant and beginning to brown, about 1 minute. Using a slotted spoon, remove garlic and discard.

2. Raise heat to high. Add spinach to skillet gradually, waiting for one batch to wilt before adding the next. Cook, tossing, until tender, 3 to 4 minutes.

3. Drain liquid from skillet; add lemon juice, salt, and pepper to taste.
Recipe courtesy of Martha Stewart

Cashew, Cranberry and Coconut Balls Recipe

 Makes 18 balls

Ingredients

• 1 cup raw cashews
• 1 cup pitted dates
• 1/2 cup dried cranberries
• 1/2 cup vanilla vegan protein powder
• 1/2 cup unsweetened, shredded coconut, plus 2 Tbsp.
• 2 Tbsp. unsweetened almond milk

 

 Directions

In a food processor, combine the cashews, dates, cranberries, vanilla protein powder and 1/2 cup shredded coconut and process for 3 minutes, until you have a crumbly, well incorporated consistency. Add 1 tablespoon of the almond milk and process for another 1 to 2 minutes, until the mixture is sticky enough to roll into balls. If the mixture is still too crumbly, add the remaining 1 tablespoon of almond milk and process for another 1 to 2 minutes.

Spread the remaining 2 tablespoons of shredded coconut on a large plate.

Using a tablespoon, scoop the mixture and, with clean wet hands, roll into a ball between your palms. Roll the ball in the coconut to lightly coat and set on a separate plate. Repeat with the remaining mixture until you have 18 balls.

Place the balls in the freezer to set for 1 to 2 hours. Store in the refrigerator until required.

Serving size: 1 ball
Calories 102 kcal
Protein 4g
Fat 5g
Carbohydrate 12g
Sugar 8g
Dietary fiber 1g

Recipe created by Christal Sczebel
From Energy Balls by Christal Sczebel (Chronicle Books, 2017).

Scalloped Sweet Potatoes

½ pounds sweet potatoes, peeled and cut into ¼-inch slices (about 8 cups)
3 tablespoons extra-virgin olive oil, divided
1 small onion, finely chopped (about 1 cup)
3 tablespoons all-purpose flour
½ teaspoon salt
¼ teaspoon white or black pepper
2½ cups low-fat milk
1 cup shredded Gruyère cheese, divided
2 teaspoons chopped fresh rosemary

  1. Position racks in upper and lower third of oven; preheat to 425°F.

2. Toss sweet potatoes with 1 tablespoon oil in a large bowl until well coated. Divide between 2 large baking sheets and spread in an even layer. Roast, rotating the pans from top to bottom about halfway through, until tender and beginning to brown, 20 to 25 minutes.

3. Meanwhile, heat the remaining 2 tablespoons oil in a large saucepan over medium heat. Add onion; cook, stirring frequently, until very soft and golden brown, 5 to 8 minutes. Add flour, salt and pepper; cook, stirring, for 1 minute more. Add milk; cook, stirring and scraping up any brown bits at the bottom of the pan. increase heat to medium high; cook, stirring, until the sauce thickens and bubbles, 3 to 5 minutes. Remove from heat.

4. When the sweet potatoes are done, remove them from the oven. Preheat the broiler. Transfer half the sweet potatoes to a 2-quart broiler-safe baking dish. Spread half the sauce over the sweet potatoes and top with ½ cup cheese. Add the remaining sweet potatoes and top with the remaining sauce and cheese. Broil, watching carefully, until the sauce is bubbling and the cheese is beginning to brown, 1 to 5 minutes, depending on your broiler. Let stand 10 minutes. Serve topped with rosemary.

To make ahead: Roast potatoes (Step 2) up to 30 minutes ahead. Prepare sauce(Step 3), cover and refrigerate for up to 1 day; gently reheat until steaming before combining with the potatoes and cheese.

Recipe courtesy of Eating Well

Roasted Almond-Butter Bars Recipe

 Makes 10 to 12

Ingredients

Apple puree is a great way to sweeten lots of recipes without adding refined sugar. Simply peel and core red apples and chop them into bite-size pieces. Place in a large saucepan with 3/4 inches of water. Simmer for 40 minutes, or until very soft, then blend until smooth. Store in the fridge for up to 5 days, or freeze in portions.

• 2 Tbsp. coconut oil, plus more for the pan
• 2 Tbsp. chia seeds
• 12 medjool dates, pitted
• 2 1/2 cups rolled oats
• 5 Tbsp. apple puree
• 2 tsp. ground cinnamon
• 4 Tbsp. hulled hemp seeds
• 3 Tbsp. roasted almond butter
• 1/2 cup unsweetened coconut chips
• 1/2 cup raisins
• Pinch of salt
 

 Directions

Preheat the oven to 400°. Use some coconut oil to oil an 11- x 7-inch baking pan.

Put the chia seeds in a glass with 1/2 cup of water. Let this sit for 20 minutes until the seeds expand and form a gel.

Put the dates and the 2 Tbsp. coconut oil into a food processor and whiz.

Mix all the other ingredients, including the chia gel, in a bowl, then stir in the dates until everything is evenly blended.

Press into the prepared pan and bake for about 20 minutes, or until golden brown.

Excerpted from Natural Feasts by Ella Mills.
Recipe created by Ella Mills

Lentil Vegetable Soup

• 1 tbsp extra virgin olive oil
• 2 small onions, diced
• 2 stalks celery, diced
• 2 medium carrots, diced
• 2 cloves garlic, minced
• 1 tsp salt, plus more to taste
• 1½ tsp italian seasoning
• 2 bay leaves
• 1 cup trimmed and chopped green beans (I used frozen)
• 4 cups vegetable broth + 1 cup water
• 2 tbsp tomato paste
• 1-15oz caned diced tomatoes (not drained)
• 1 medium potato, cubed
• 1 cup lentils
• 2 cups spinach
• 1 tbsp balsamic vinegar

  1 Heat oil over medium heat in a large pot or dutch oven.

2 Once oil is hot, add onions, celery, carrots, and a dash of salt. Sautee for about 7 minutes.

3 Add garlic and sautee for another 2 minutes. Stir in the salt, italian seasoning, and bay leaves. Sautee for another minute. Add green beans, vegetable broth, water, tomato paste, diced tomatoes, potato, and lentils. Give it a stir, bring to a boil, then simmer (covered) on low for 35-45 minutes, or until lentils are tender.

Stir in spinach and balsamic vinegar. Season with salt and pepper to taste

Lemon Chicken

3-4 pounds chicken parts (thighs and legs recommended), skin-on, bone-in, trimmed of excess fat
4 teaspoons lemon zest (about zest from 2 lemons)
1/3 cup lemon juice
2 cloves garlic, crushed
2 Tbsp fresh chopped thyme (or 2 teaspoons dried)
2 teaspoons fresh chopped rosemary (or 1/2 teaspoon dried)
1 teaspoon Kosher salt
1 teaspoon black pepper
2 Tbsp melted butter
Lemon slices for garnish

  Prep time: 10 minutes

Cook time: 45 minutes

Marinating time: 1 hour

Yield: Serves 4-6

Recipe courtesy of Simply Recipes

Lemon Arugula with Parmigiana – Reggiano cheese

4 cups baby Arugula
1/3 cup raw, unsalted sunflower seeds
8 – 10 shavings of Parmigiano- Reggiano cheese
Juice from 1 lemon
6 TBSP olive oil
Salt and pepper to taste

  Combine arugula, sunflower seeds, cheese and lemon juice is a salad bowl. Drizzle with olive oil, toss, salt and pepper and serve

Serves 2

Recipe courtesy of Grain Brain by David Perlmutter, MD


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