Latest Health News in Crofton - Nutritional Healing Center

Pad Thai Zucchini Noodle + Quinoa Salad

8/21/2019

Ingredients

1 medium zucchini
1 cup shredded cabbage
1 cup sliced red bell pepper
2 scallions thinly sliced
1/4 cup chopped cilantro
1/2 cup cooked quinoa
1/4 cup dry roasted peanuts
for the sauce:
2 tablespoons creamy peanut butter or almond butter
Juice of 2 limes
2 teaspoons gluten-free tamari
1 teaspoon sriracha sauce or asian hot sauce of choice
1/2 teaspoon ground ginger
Water as needed to thin the sauce

Instructions

Slice the ends off the zucchini and secure it to your spiralizer. Spiralize the zucchini into long noodles and transfer to a large bowl.
Thinly slice the cabbage and pepper, either with a knife or mandolin slicer, and add that to the bowl with the zucchini noodles, along with the scallions, cilantro, quinoa and peanuts.
In a small bowl, whisk together dressing ingredients. Add water, 1 tablespoon at a time, until it's thin enough to pour -- you're looking for the consistency of a creamy dressing.
Pour dressing over the vegetables and toss to coat. Transfer to two bowls, sprinkle with a bit more peanuts and cilantro and enjoy!

Recipe and Photo from Simply Quinoa

Chicken, Sweet Potato, and Coconut Stew

8/19/2019

Ingredients

For the Spice Mixture:
1/4 cup freshly squeezed orange juice
1 TB paprika
1 tsp ground cumin
1 tsp ground coriander
1 tsp ground tumeric
1/4 tsp cayenne (less if you’re sensitive to spice)
For the Stew:
3 TB coconut oil
1 large onion, chopped
2-inch piece fresh ginger, peeled and minced
8 cloves fresh garlic, chopped
1 can (15 oz) diced tomatoes and their juices
1/2 cup unsweetened, whole coconut milk from a can (shake well)
2 cups regular chicken broth
1 lb sweet potatoes, peeled and cut into 1/2 inch pieces
2 lbs boneless skinless chicken thighs, towel-dried and cut into bite size pieces
kosher salt and freshly ground black pepper
Garnishes: chopped cashews, unsweetened coconut flakes (garnishes highly recommended for texture and depth of flavor.)

Instructions

In a bowl, combine all ingredients of Spice Mixture together until well incorporated. Set aside.
In a Dutch Oven or large/heavy pot, add 2 TB coconut oil and heat until hot. Add onions and cook/stir over medium heat until softened, 4 minutes. Add ginger and garlic, continuing to stir another 2 minutes. Add the Spice Mixture that was set aside. Stir well for 1 minute.
Add tomatoes plus their juices and coconut milk. Stir frequently 2-3 minutes. Add broth and 1/2 tsp kosher salt. Bring to a simmer for 10 minutes. Add sweet potatoes, stirring occasionally; cook until tender, 20 minutes. Taste stew; if needed, add more kosher salt and freshly ground black pepper.
Meanwhile (while stew is cooking) heat 1 TB coconut oil in a large saucepan over medium high heat. Sprinkle chicken with 1/2 tsp kosher salt and 1/4 tsp freshly ground black pepper. Place chicken in a single layer in saucepan and let brown for 4 minutes on first side. Flip with tongs for 3 minutes of browning on second side. Do this in 2 batches if needed to avoid overcrowding (if crowded, chicken won’t brown.) Add browned chicken to the hot stew; stir to combine.
Serve stew with garnishes, over rice or just as is.

Recipe and Photo from Chew Out Loud

Avocado Tuna Cakes

8/16/2019

Ingredients
For the Avocado Tuna Cakes:

1 medium ripe avocado — peeled and pitted
2 cans Chicken of the Sea EZ-Open Solid White Albacore Tuna in Water — (5 ounce cans), drained
1/4 cup seasoned whole wheat bread crumbs
1/4 cup finely chopped red onion
2 tablespoons finely chopped fresh cilantro
1 tablespoon freshly squeezed lime juice
1 teaspoon hot sauce — plus additional to taste
1/2 teaspoon garlic powder
1/2 teaspoon kosher salt
1 large egg

Optional, for Serving:

Whole wheat hamburger buns — toasted whole wheat bread, or a bed of mixed greens
Sliced avocado — cheese, plain Greek yogurt or sour cream, cilantro, salsa

Instructions

Preheat the oven to 400 degrees F. Lightly coat a baking sheet with cooking spray.
In a large mixing bowl, lightly mash the avocado. Add the tuna, bread crumbs, red onion, cilantro, lime juice, hot sauce, garlic powder, salt, and egg. Mix until the ingredients are fairly well combined. (It's ok if the mixture is a little clumpy.)
Form into 6 patties, then arrange the patties on the prepared baking sheet. Bake for 10 minutes, flip, then continue baking until the outsides are lightly crisp and the cakes are cooked through, about 10 additional minutes. Enjoy warm.

Recipe and Photo from Well Plated

Olive Oil-Braised Summer Squash

8/16/2019

Ingredients

4 cloves garlic, crushed
½ teaspoon anchovy paste
¼ teaspoon crushed red pepper

1 pound summer squash, cut into ½-inch pieces
1 pound zucchini, cut into ½-inch pieces
1 tablespoon chopped fresh oregano or 1 teaspoon dried
½ teaspoon salt

Preparation

Heat oil, garlic, anchovy paste and crushed red pepper in a large skillet over medium heat until the garlic is sizzling and fragrant, 2 to 4 minutes. Add squash and zucchini. Cook, stirring occasionally, until very tender, 12 to 16 minutes. Stir in oregano and salt.

Recipe and Photo from Eating Well

Summer Shrimp Salad

8/14/2019

Ingredients

1¼ pounds raw shrimp (21-25 count), peeled and deveined
¼ cup extra-virgin olive oil
10 sprigs fresh thyme
4 cloves garlic, crushed
¼ teaspoon salt

¼ teaspoon ground pepper
¼ cup lemon juice
1 medium English cucumber, diced
3 large heirloom tomatoes, chopped
½ cup chopped fresh basil, plus more for garnish

Preparation

Preheat oven to 350°F.
Toss shrimp with oil, thyme and garlic on a rimmed baking sheet. Sprinkle with salt and pepper. Bake until the shrimp are pink and firm, 8 to 10 minutes.
Transfer the shrimp to a large bowl (discard thyme and garlic). Add lemon juice and stir to coat. Gently stir in cucumber, tomatoes and basil. Arrange the shrimp and vegetables in a serving bowl. Serve drizzled with any dressing left in the bowl and garnish with more basil, if desired.

Recipe and Photo from Eating Well

HEALTHY PUMPKIN PIE BARS

8/12/2019

INGREDIENTSCRUST

1.5 cups almond flour, superfine
2 teaspoons ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon ground nutmeg
2 tablespoons coconut oil, melted
2 tablespoons maple syrup
1 teaspoon vanilla extract
1/8 teaspoon salt

FILLING

1/2 cup coconut sugar
1 cup pumpkin puree
3 large eggs, beaten
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger

WHIPPED CREAM TOPPING

1/2 cup heavy whipping cream
2 teaspoons maple syrup
1/2 teaspoon vanilla extract

INSTRUCTIONS

Preheat the oven to 350ºF and lay parchment paper in the bottom of an 8×8-inch cake pan. Spray parchment paper with cooking spray. Set aside.
Prepare the crust by mixing together all crust ingredients, forming a ball. Transfer dough into the greased pan and use your hands and/or a spatula to spread dough to the edges of the pan. The key is to make sure the crust is relatively the same thickness all around, so the spatula comes in handy especially for the edges.
Place crust in the oven at 350ºF and bake for 10 minutes.
While crust is baking, make the filling. Add coconut sugar and pumpkin puree to a large bowl. Mix until combined. Slowly add eggs to the pumpkin mixture. Then add the rest of the filling ingredients and mix well.
Remove crust from the oven and carefully pour pumpkin mixture over the crust. Place pan back into the oven and bake at 350ºF for 24-28 minutes*.
Let pumpkin bars cool for at least an hour. When you are ready to remove bars from the cake pan, simply lift the parchment paper up out of the pan. The bars should easily come out of the pan. Place bars on a cutting board and cut into 9 squares.
For the whipped topping, add whipped cream ingredients to a large bowl. Using an electric mixer, whisk ingredients on high speed until stiff peaks form.
Add a healthy dollop of whipped cream onto each bar when ready to serve.

Recipe and Photo from Fit Foodie Finds

EASY COCONUT KEY LIME PIE BARS

8/9/2019

INGREDIENTS
For the Crust

1.5 cups almond flour, superfine
1/4 cup unsweetened shredded coconut
2.5 tablespoons coconut oil, melted
3 tablespoons honey
1 teaspoon vanilla extract
1/8 teaspoon salt

For the Filling

4 eggs, large
1/2 cup key lime juice (normal lime juice works, too!)
1/2 cup honey
4 teaspoons coconut flour

Optional toppings

Greek yogurt
lime zest
toasted coconut

INSTRUCTIONS

Preheat oven to 350ºF and line an 8-inch x 8-inch cake pan with parchment paper. Set aside.
Prepare the crust by mixing together all ingredients, forming a ball. Transfer dough into pan and use your hands and/or a spatula to spread to the edges of the pan. The key is to make sure the crust is relatively the same thickness all around, so the spatula comes in handy especially for the edges.
Bake crust for 8 minutes at 350ºF.
While the crust is baking, prepare filling. Whisk 4 eggs in a medium-size bowl and then add the rest of the ingredients. Whisk again until there are no more coconut flour chunks.
Once the crust has baked for 8 minutes, remove from oven and pour on filling. Place back in oven and bake for an additional 18-22 minutes.*
Remove from oven and let sit on the stove top for 10 minutes before transferring into the fridge. Chill for 2 hours before slicing.
Slice into 16 squares and serve with a dollop of Greek yogurt, lime zest, and toasted coconut.

EASY PECAN PIE BARS WITH DATE CARAMEL

8/7/2019

INGREDIENTS
CRUST

1.5 cups blanched almond flour
3 tablespoons butter, melted
2 tablespoons maple syrup
1 teaspoon vanilla extract

FILLING

20 Medjool dates, pitted (soft)
1 teaspoon vanilla extract
2 tablespoons to 1/4 cup water*
1 cup raw pecans, chopped
1/2 teaspoon sea salt

INSTRUCTIONS

Preheat the oven to 350ºF and lay a piece of parchment paper onto the bottom of an 8×8-inch pan*. Set aside.
Place all ingredients for the crust into a medium mixing bowl and mix until combined. Form the dough into a ball and place into your greased baking pan.
Use your hands or a spatula to evenly spread the dough across the bottom of the pan.
Bake at 350ºF for 10-15 minutes or until the crust has slightly browned.
While crust is baking place dates and vanilla into a high powered food processor. Blend until smooth. Add in one tablespoon of water at a time until date mixture turns into a paste and is easily spreadable.
Add 1/4 cup of pecans into the date mixture and pulse in your food processor to break up the pecans.
Once the crust is done cooking remove from oven and let cool for 10 minutes. Do not skip this step.
Next, place date filling over your cooled crust and carefully spread out with a spatula. Sprinkle the remaining chopped pecans over the filling.
Place bars in the oven at 350ºF and bake for an additional 15 minutes.
Remove from oven and sprinkle with sea salt. Let cool completely before cutting into small bars.

Recipe and Photo from Fit Foodie Finds

BLUEBERRY BANANA BREAD

8/5/2019

INGREDIENTSDRY INGREDIENTS

1.75 cups white whole wheat
1 teaspoon baking soda
1 teaspoon ground cinnamon
⅛ teaspoon salt
1.5 cups fresh blueberries

WET INGREDIENTS

2 large eggs
½ cup maple syrup
3 medium ripe bananas, mashed (1.5 cups mashed)
¼ cup Greek yogurt
1 teaspoon vanilla extract
2 tablespoons melted coconut oil

INSTRUCTIONS

First, preheat oven to 350ºF and spray a bread pan with nonstick cooking spray.
Set aside ½ cup of blueberries for later. Mix dry ingredients together in a medium-sized bowl and set aside.
In a separate mixing bowl, mash the 3 bananas with a fork (or alternatively you can place them in a blender to get extra smooth). Then, mix in the rest of the wet ingredients minus the melted coconut oil.
Slowly add dry ingredients to wet. Then, add in melted coconut oil and mix again.
Pour batter into greased bread pan, sprinkle the last half cup of blueberries on top, and bake at 350ºF for 45-50 minutes.
Remove banana bread from oven, let cool for 5 minutes, and remove from pan to finish cooling.

Recipe and Photo from Fit Foodie Finds

LEMON BLUEBERRY CRUMBLE BARS

8/2/2019

INGREDIENTS
FOR THE CRUST AND CRUMBLE

3 cups almond meal, superfine⠀⠀
1 cup rolled oats⠀⠀
2 tablespoons milk, any kind⠀⠀
1/4 cup coconut oil, room temp⠀⠀
1/4 cup honey (or maple syrup) ⠀⠀
1 teaspoon vanilla extract⠀⠀
1/8 teaspoon salt⠀⠀

FOR THE BERRY FILLING⠀

3 cups fresh blueberries⠀⠀
1/2 cup water⠀⠀
1/4 cup lemon juice⠀⠀
zest from one lemon ⠀⠀
1/4 cup honey (or maple syrup)⠀⠀
2 tablespoons tapioca flour⠀⠀
pinch of salt⠀⠀

INSTRUCTIONS

First, preheat oven to 350ºF and spray an 8×8-inch pan with coconut oil cooking spray and set aside.
Next, mix all crust/crumble ingredients together in a medium/large mixing bowl.
Then, take 2/3 of the mixture and press it evenly onto the bottom of the oiled 8×8 pan. Set the rest of the crust/crumble mixture aside (this is what you will use for the crumble topping).
Bake crust at 350ºF for 10 minutes. Remove crust and set aside.
Next, place all ingredients for the berry filling into a medium sauce pan. Turn heat to high and bring filling to a boil, stirring often and breaking up the blueberries. Once boiling, turn heat down to low and let simmer for 10-15 minutes. Continue stirring.
Once the berry filling has thickened, pour on top of the crust. Spread the rest of the crumble mixture over the top of the berry filling and then bake for another 10 minutes at 350ºF.
Let cool for 20 minutes before placing into the fridge for at least 2 hours to let the filling set. Slice and enjoy!

Recipe and Photo from Fit Food Finds

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