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Great Lunch and Learn

Broccoli Soup with Cashew Cream

3 TBSP olive oil
1 large onion, chopped
3 shallots, chopped
1 garlic clove, chopped
1 quart organic chicken broth
6 cups broccoli florets, chopped
Salt and pepper to taste
4 tsp fresh thyme leaves
1 cup coconut milk
Handful of pumpkin seeds for garnish

For the cashew cream:
¾ cup raw cashews, unsalted
¾ cup water
Salt to taste

  In large soup pot over medium-high heat, heat olive oil. Add the onions, shallots, ad garlic and cook until translucent, about 4 minutes. Add the broth, broccoli, and salt and pepper. Bring to boil, then lower the heat and simmer fro approximately 10 minutes, until the broccoli is soft.

Remove from heat and pour soup into a blender with the thyme. Process until smooth. Return to soup pot and stir in the coconut milk. Warm gently over medium heat.

Puree the cashew cream ingredients in the blender. Serve the soup with a drizzle of cashew cream n top and, if desired, a sprinkle of pumpkin seeds.

Recipe courtesy of Grain Brain by David Perlmutter, MD

Serves 4-6

Holiday Roasted Vegetables

¾ lb Brussel sprouts, trimmed and halved
2 large carrots, peeled and sliced into 1/2” pieces
extra virgin olive oil
1 Tbsp. balsamic vinegar
1 tsp. chopped rosemary leaves
1 tsp. chopped thyme leaves
½ c toasted pecans
½ c dried cranberries

 

Preheat oven to 400 degrees F.

Scatter vegetables on a large sheet pan. Toss with enough olive oil to coat each piece, then toss with balsamic vinegar. Season with salt and pepper. Scatter herbs around the pan. Bake for 20-25 minutes, until the vegetable are tender, shaking the pan halfway through.

Before serving, toss roasted vegetables with pecan and cranberries.

Recipe courtesy of Delish.

Gluten Free Pumpkin Dream Bars

Crust:

2 ½ c Gluten Free Honey Nut Cheerios cereal
3 Tbsp firmly packed brown sugar
1/3 c butter melted

Filling:

2 eggs
½ c. brown sugar
1 15- oz can pumpkin
1 12- oz can evaporated milk
1 tsp. cinnamon
¼ tsp. ginger
1 tsp. vanilla
½ tsp. salt
Powdered sugar, for dusting

 

Make crust:

Preheat oven to 350 degrees F. Grease a 9”-x-9” square baking pan.

Crush Cheerios into fine crumbs inside a large re-sealable plastic bag using a rolling pin. (Alternatively, pulse the cereal into fine crumbs with a food processor.) Combine Cheerios crumbs, melted butter, sugar, and salt and blend until combined. Press crumb mixture into the bottom of the greased baking pan. Bake until beginning to turn golden, about 7-8 minutes. Let cool while you make filling. Turn the oven temperature up to 425 degrees.

Make Filling:

Beat all filling ingredients together until smooth. Pour filling into crust and bake 15 minutes. Reduce oven temperature to 350 degrees F. Bake about 35 minutes longer or until toothpick inserted in center comes out clean. Let cool to room temperature then refrigerate until chilled.

Sift powdered sugar over sliced squares before serving.

Recipe courtesy of Delish

Spicy Veggie Chili

There’s nothing quite as satisfying as a bowl of warm chili and side of homemade corn bread. This soup is filled with healthy veggies and legumes, all packed with fiber to help you feel full longer. It’s also got just enough spice to add a mouth-watering kick of heat.

  • 2 tablespoons olive oil
  • 1 1/2 cups yellow onion, chopped
  • 1 cup red bell pepper, chopped
  • 2 tablespoons garlic, minced
  • 2 serrano peppers, seeded and minced
  • 1 zucchini, diced
  • 2 cups corn kernels
  • 5 Portobello mushrooms, cubed
  • 4 tomatoes, chopped
  • 2 tablespoons chili powder
  • 1 tablespoon cumin
  • 1 1/4 teaspoons sea salt
  • 1/4 teaspoon cayenne
  • 3 cups cooked black beans or canned beans
  • 1 (15-ounce) can tomato sauce
  • 1 cup vegetable broth
  • Optional: sliced avocado, chopped green onions, fresh cilantro
 

In a large pot, sauté onion in oil over medium heat for five minutes.

Add bell peppers, garlic, and Serrano peppers, and cook until soft, about three minutes.

Add zucchini, corn, and mushrooms, and cook until vegetables start to brown, about six minutes.

Add chili powder, cumin, salt, and cayenne, and cook until fragrant, about 30 seconds.

Add beans, tomato sauce, chopped tomatoes, and broth. Stir well and bring to a boil. Reduce heat to medium-low and simmer, stirring occasionally, for about 20 minutes.

Remove from heat and adjust seasoning, to taste.

Add avocado, green onions, and cilantro to serve, if desired.

Recipe courtesy of The Chopra Center

Maca Cinnamon Almond Energy Bars

INGREDIENTS

1 c. pitted dates
2 c. raw, organic almond butter
1 c. maca root powder (any type)
½ teaspoon vanilla bean powder
1 teaspoon cinnamon
2 tablespoons raw virgin coconut oil
¼ teaspoon Himalayan sea salt

 

DIRECTIONS

Combine all ingredients in a food processor until well combined. Place wax paper into a small bar or bread pan, and press mixture into bottom of pan. Cover with another layer of wax paper, and place in freezer for 15-20 minutes to set. Remove from freezer and cut into squares. Enjoy!

Recipe courtesy of Lynne H.

Potato Leek Soup

There is only one word to describe this soup—comfort. It’s thick, creamy, and bursting with flavor. Leeks are often underutilized in the kitchen, but they’re a phenomenal source of vitamins and antioxidants, not to mention quite delicious.

  • 1 tablespoon olive oil
  • 4 leeks, sliced
  • 3 garlic cloves, chopped
  • 4 russet potatoes, cubed
  • 4 cups vegetable broth
  • 1 (14-ounce) can white beans
  • 1 teaspoon rosemary
  • 1 teaspoon oregano
  • 1 teaspoon parsley
  • Sea salt and pepper, to taste
 

Sauté leaks in oil over medium-high heat for about five minutes, until softened.

Add garlic and potatoes and sauté two more minutes.

Add broth, beans, and spices.

Bring to a boil, reduce heat to medium-low, and simmer for 15 minutes.

Remove from heat and puree mixture in a blender. If soup is too thick, add water until desired consistency is reached.

Add salt and pepper, to taste.

Recipe courtesy of The Chopra Center

Carrot Ginger Soup

Just a few simple ingredients combine to make a flavorful (and creamy, thanks to the coconut milk) soup that’s sure to please your taste buds. Fresh onion, carrot, ginger, and garlic are all full of antioxidants, vitamins, and minerals to help strengthen your immunity during the cold winter months.

  • 1 tablespoon coconut oil
  • 1 yellow onion, chopped
  • 2 to 3 carrots, chopped
  • 1 teaspoon fresh ginger, minced
  • 1 teaspoon fresh garlic, minced
  • 1 1/2 teaspoons curry powder
  • 1 3/4 cups vegetable broth
  • 1 (14-ounce) can full fat coconut milk
  • Sea salt and pepper, to taste
 

In a large pot, sauté onion in oil over medium heat for five minutes.

Add carrots, ginger, garlic, and curry powder and toss vegetables until coated in spice. Cook an additional five minutes.Add broth and bring to a boil. Lower heat and simmer 20 to 25 minutes until carrots are soft.

Remove from heat and allow to cool until just warm.

Puree mixture in blender until smooth.

Return mixture to low-medium heat and stir in coconut milk. Add salt and pepper to taste.

Recipe courtesy of The Chopra Center

Cinnamon Baked Pumpkin

For a twist on tradition, we transformed pumpkin from the usual pie into an enchanting side dish recipe.
  • ¼ cup packed brown sugar
  • 1 teaspoon ground cinnamon
  • ½ teaspoon salt
  • 3 pounds baking pumpkin or winter squash (butternut or acorn), peeled, seeded,
  • 2 tablespoons roasted peanut oil, peanut oil, cooking oil, or butter, melted
 

Preheat oven to 325°F. Line a 3-quart rectangular baking dish with foil. In a small bowl, stir together brown sugar, cinnamon, and salt; set aside. In prepared 3-quart rectangular baking dish toss pumpkin with oil. Sprinkle brown sugar mixture evenly over pumpkin.

Bake, covered with foil, for 40 minutes. Uncover and stir pumpkin. Bake, uncovered, about 15 minutes more or until pumpkin is tender. Makes 10 ( ¾-cup) servings.

Tip: The sugar pumpkin can be replaced with butternut or acorn squash.

Recipe courtesy of Diabetic Living Magazine

Black Bean Spinach Quesadillas

In a hurry… this quick delicious quesadilla is great for a healthy snack or meal.

½ Tbsp. extra virgin olive oil
1 tsp. minced garlic
8 ounces cremini mushrooms, rinsed, stems removed and sliced
¼ tsp. chili powder or to taste
4 cups loosely packed baby spinach
1 cup canned black beans, rinsed and drained
2 Tbsp. Minced fresh or jarred jalapeno chiles, optional
Salt and freshly ground peppers, to taste
4 whole wheat tortillas ( approximately 9=10’ in diameter)
1 cup shredded Monterey Jack cheese
Fresh cilantro leaves for garnish

 

In a large nonstick skillet, heat the olive oil over medium-high heat. Add the garlic and cook for 20 seconds, then add the mushrooms and chili powder and sauté, stirring occasionally, fro 5 minutes, or until mushrooms are light gold and most of the juices have evaporated. Add spinach and stir until wilted, then add the black beans and jalapenos ( if desired) and stir well until combined. Season with salt and pepper, transfer to bowl, and set aside. Wipe skillet with paper towel and set aside

Lay the tortillas on a flat surface. Sprinkle one half of each round with an equal amount of cheese then divide the mushroom filling equally over the cheese. Fold each tortilla in half.

Reheat the skillet over medium heat. Place one of the quesadillas in the skillet ( add a second one if it fits) and cook for about 3 minutes on each side. Serve promptly.

Recipe courtesy of Calories In Calories Out Cookbook.

Kiwi Wraps or rolls

These yummy rolls make a healthy lunch or as a appetizer. The fusion of flavor makes for a party in the mouth!

1 whole wheat tortilla
1 Tbsp. peanut butter ( or any nut butter… my favorite is Cashew butter)
1 Tbsp cream cheese ( I like the whipped cream cheese)
½ kiwi, peeled and thinly sliced

 

Cut rounded edges from tortilla to form a square. Spread nut butter on one half of the tortilla; spread cream cheese on the remaining half.

Please kiwi in a single layer over cream cheese. Starting with the cream cheese end, gently roll up the tortilla to form a log shape. Serve as a wrap or sliced in thick rounds.

Recipe courtesy of Allrecipes.com


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