Category Archives: Healthy Recipes

Choose Butter from Grass-fed Cows ( & Never Margarine)

butterRemember when margarine replaced butter as a healthier alternative? Butter was bad and margarine was good. Even people who had heart attacks were told to avoid butter and use margarine instead. But we now know otherwise. That was simply poor advice.

This holiday season, refuse to use margarine and instead replace it with organic butter from grass-fed cows. It’s not only made a comeback, once again we’re seeing that food from the most natural sources found in nature has the most health benefits. You can set it out on the table proudly after tossing out the plastic margarine tub.

In her article “The Top 5 Best and Worst Foods of All Time,” my friend and fellow author Gina Renee says this about margarine: “Margarine is a non-food; a hydrogenated concoction of junk oils from genetically engineered soy, canola, and cottonseed mixed with artificial colors and flavors (to get it to look and taste like butter), stabilizers like propylene glycol to hold it together and make it spreadable, and preservatives so it can stay on the shelf or in your fridge a long, long, time. It’s a worthless so-called ‘food.’ Look at the ingredient label sometime–not too appetizing. Hydrogenated and partially hydrogenated oils increase cholesterol and rates of coronary heart disease, diabetes, cancer. And, they make us FAT–actually causing alterations in our fat cell size and number. Throw out the margarine and switch to organic, grass-fed, raw butter.”

margarineAbout 10 years ago I began to change my thinking about margarine. All my life I had avoided the dreaded butter, opting instead for margarine, which I believed was better, and which many people still believe is better. It isn’t! I can’t remember at this point why I believed margarine was better, but I can only assume it was the result of a savvy marketing campaign.

Many of our ancestors ate butter regularly without experiencing the rates of heart disease, cancer, diabetes, and obesity that are now common. Real butter from grass-fed cows contains trace minerals, lecithin, healthy cholesterol, and an important cancer preventing component called conjugated linoleic acid (CLA). Organic butter from grass-fed cows provides this CLA, but when cows are fed grains or processed feed the CLA disappears.

It’s important to keep in mind that GMO soy and corn drenched in pesticides are used to feed conventionally-raised cattle. This is NOT their natural diet. Grass is their natural diet. Soy and corn cause the cows digestive disturbance and much more. So if you buy butter and it’s from a large factory farm, you won’t get all the positive benefits but you will get the pesticides, herbicides, and fungicides poured onto their GMO feed, plus the antibiotics and other drugs given to the cows to try to get them well from their horrific living conditions.

Please learn the truth about the serious debacle that GMOs are causing in our world (and in your own body) by reading a recent post by physician and guest blogger Dr. Randy Baker called Why Eat Organic Food? The time has come for us to take our power back.

The World’s Healthiest Cranberry Sauce (Encore)

cranberriesThere was something oddly comforting about that jellied cranberry sauce slurping out of its can onto a plate, where it was cut into even slices. Although it never seemed like “sauce” to me, it was tradition, served at every Thanksgiving and Christmas dinner during my childhood.

Nowadays, I eat many more fresh foods, avoiding canned items whenever possible. So I was thrilled when my friend Gina Renee gave me this recipe several years ago. It’s printed out from an email she sent me and kept in a special box.

When you make this cranberry sauce you’ll know why it’s special. I’m particular about food, and this one’s a keeper. It goes perfect with turkey, stuffing, mashed potatoes, or whatever else you might be cooking up this Thanksgiving. You can make it a day or two in advance, which means you’re not rushing around at the last minute putting it together. And here it is…

The World’s Healthiest Cranberry Sauce

12-14 oz fresh, organic cranberries

1 cup fresh squeezed organic orange juice

1 tsp fresh minced ginger

1 tsp orange zest (zest the organic orange first, before squeezing it for the juice)

1/4 tsp cinnamon

1/2 cup crushed pineapple

1/2 cup raw honey

Bring orange juice, ginger, orange zest, and cinnamon to a boil on high heat. Rinse cranberries and add them when the orange juice mixture is boiling. Reduce heat to medium and cook uncovered for about 10 minutes or until cranberries are soft and the mixture thickens. Add crushed pineapple and honey. Remove from heat and cool.

You’re going to love it!

The Healing Benefits of Medicinal Mushrooms

mushMaitake, Reishi, Shiitake, Cordyceps, and Coriolus (Turkey Tail) are a few healthy and powerful mushrooms. Substances in these mushrooms have been found to increase immune function. They also stimulate “natural killer” immune cells that destroy cancer cells.

This group of medicinal mushrooms have been known to stop the spread of cancer, prevent kidney damage in the case of chemotherapy use, and many of them have natural antiviral, antibiotic, and anti-inflammatory effects.

Both cooked and raw, they contain ergothioneine, an antioxidant that helps heal free radical damage. Medicinal mushrooms can be added to many dishes such as soups, cooked greens, rice, and scrambled eggs. They can also be sautéed and served as a side dish. When I use them, I put them in any dish you might put ordinary mushrooms in.

I also order medicinal mushrooms individually in powdered form then mix them together to make my own tea powder. Currently, I’ve been using a blend of maitake, reishi, and coriolus. I buy each of these separately, then mix them together in equal parts. I add a teaspoon of the powder mix to hot water and drink it, just like tea. It has a healing, earthy flavor. It will support your body to halt or considerably lessen colds, sinus infections, bronchitis, and coughs.

You certainly can grow your own mushrooms. I haven’t gotten around to that adventure yet. If you’d like to order them or get the powdered form I use, you can find them online. I like to use www.mushroomharvest.com. You can also try www.invincibleherbs.com.

The Tastiest Way to Eat More Broccoli

broccoliI originally found this recipe in one of my favorite cookbooks: Barefoot Contessa Back to Basics by Ina Garten. I’ve never been able to eat raw broccoli, not even smothered in some sort of dip or disguised in a salad, so this method of roasting was a real find.

Because of this recipe, I pick up broccoli and lemons almost every time I shop for vegetables. The rich health benefits from eating broccoli are widely known, so let’s get right to it.

4 to 5 pounds broccoli (organic only!)
4 garlic cloves, peeled and thinly sliced
Good olive oil
1 1/2 teaspoons kosher salt
1/2 teaspoon freshly ground pepper
2 teaspoons grated lemon zest (make it organic!)
2 tablespoons freshly squeezed lemon juice

The following 3 ingredients are part of the recipe, but I skip them. It’s up to you!

3 tablespoons pine nuts, toasted
1/3 cup freshly grated Parmesan cheese (I’m a non-dairy person, but I’ve tried it with the cheese and it’s delicious. If you use it, be sure to get organic cheese.)
2 tablespoons julienned fresh basil leaves (about 12 leaves)

Heat your oven to 425 degrees.

Cut up the broccoli into your desired bite-sized pieces (about 8 cups). Place in a single layer on a large sheet pan. Toss the garlic on the broccoli and drizzle with 5 tablespoons olive oil. Sprinkle the salt and pepper. Roast for 20–25 minutes.

Remove from oven and toss with 1 1/2 tablespoons olive oil, the lemon zest, and lemon juice (and the pine nuts, Parmesan, and basil if using). Serve hot. You’re going to love it!

The Best Breakfast Smoothie for Optimal Nutrition

greenLooking for a way to easily get leafy greens into your diet? To build your health and vitality quickly and easily? Or to start your day with a strong nutritional foundation? Try my favorite breakfast smoothie!

This tops every other quick breakfast: bagels, muffins, granola bars, toast with peanut butter, cold cereal, a cup of coffee, or whatever else you grab on your way out the door. (Not to mention the donuts and pastries eaten by the tons every morning by people dancing with dis-ease in body and mind!)

Place all ingredients into blender except for the whey, which is fragile and should be added at the very end on low mixing speed.

Choose your base liquid, 1-2 cups to achieve desired consistency:

  • Organic nut milk (homemade is best)
  • Raw organic milk or goat milk
  • Coconut water
  • Water

Add the following:

  • 1/3 cup blueberries
  • 1/3 cup raspberries, strawberries, cherries or other dark red/purple/blue berries
  • A handful of greens: I usually use kale, but you can use spinach, chard, beet greens, or whatever leafy greens you want.
  • 1-inch piece raw ginger or 1 TBSP ginger juice
  • 1/8 cup chia seeds or a protein powder of your choice—try for 30 grams. (I’ve used Manitoba Harvest Hemp Protein Powder because many protein powders have poor ingredients or a soy base. Don’t use soy, ever, unless it’s fermented and organic.)
  • 1 tsp Nordic Naturals Cod Liver Oil or other pure, high-quality fish oil
  • 1 scoop Garden of Life Perfect Food “Super Green Formula” or similar green powder
  • 1 TBSP Buffered Vitamin C powder (I use one from Allergy Research Group.)
  • ¼ tsp probiotic powder (get a top-quality acidophilus blend)
  • 1 scoop whey protein, added at the end and mixed in lightly (I use Natura’s Beyond Whey or Designs for Health Whey Cool)

Optional additions:

  • Coconut powder, shredded coconut, coconut milk, or a spoonful of coconut oil
  • Raw cocoa powder
  • Banana
  • Any other organically grown fruit–peaches, apricots, papaya, etc.
  • Vegetables–grated carrots, celery, greens (kale, spinach, etc), beets, parsley, or whatever else you’d like to add
  • 1 TBSP almond or cashew butter
  • 1 TBSP maca powder
  • 1 scoop PaleoCleanse by Designs for Health (a detoxification vitamin powder)
  • 1–2 TBSP ground flax seeds (I’ve used Barlean’s Fortiflax)
  • 2 teaspoons turmeric
  • organic plain, unsweetened yogurt

At the end, after I’ve poured the smoothie into a glass, I put 3 drops liquid Vitamin D on top. (I use Bio-D-Mulsion Forte by Biotics Research Corp.) If supplementing with Vitamin D, you need to have your levels monitored so you don’t get too much or too little.

Enjoy! Your body and mind will thank you!

The World’s Healthiest Cranberry Sauce

cranberriesThere was something oddly comforting about that canned jellied cranberry sauce slurping out of the can onto a plate, where it was cut into slices. Although it never seemed like “sauce” to me, it still helped the overly dry parts of the turkey go down easier. Served at every Thanksgiving and Christmas dinner during my childhood, it was simply tradition.

But nowadays, I’ve eliminated canned foods from my diet (and I think it’s wise we all eat as many fresh foods as possible). So I was thrilled when my friend Gina Renee gave me this recipe a few years ago. I’ve got it printed from an old email she sent me, and I guard it, keeping it in a special box.

When you make this cranberry sauce you’ll know why. I’m particular about food, and this one’s a keeper. It goes perfect with turkey, stuffing, mashed potatoes, or whatever else you might be cooking up this Thanksgiving. You can make it a day or two in advance, which means you’re not rushing around at the last minute putting it together. And here it is…

The World’s Healthiest Cranberry Sauce

12-14 oz fresh, organic cranberries

1 cup fresh squeezed organic orange juice

1 tsp fresh minced ginger

1 tsp orange zest (zest the organic orange first, before squeezing it for the juice)

1/4 tsp cinnamon

1/2 cup crushed pineapple

1/2 cup raw honey

Bring orange juice, ginger, orange zest, and cinnamon to a boil on high heat. Rinse cranberries and add once the orange juice mixture is boiling. Reduce heat to medium and cook uncovered for about 10 minutes or until cranberries are soft and the mixture thickens. Add crushed pineapple and honey. Remove from heat and cool.

You’re going to love it!