Latest Health News in Crofton - Nutritional Healing Center

PALEO SWEET POTATO BREAD

10/8/2019

Ingredients

4 large eggs
1 cup mashed sweet potato
1/4 cup coconut oil, melted
1 tablespoon pure maple syrup or honey
1 tablespoon apple cider vinegar
3 tablespoons coconut flour
1 cup + 2 tablespoons almond flour
1 teaspoon baking soda
1/2 teaspoon sea salt
1 teaspoon ground cinnamon

Instructions

Preheat the oven to 350 degrees F. Grease a loaf pan.
Crack the eggs into a large mixing bowl and whisk together. Then, add the sweet potato, oil, sweetener, and vinegar. Mix until well combined.
In a separate bowl, mix together the dry ingredients including the flours, baking soda, salt, and cinnamon.
Blend the wet and dry ingredients together without over-mixing. Pour the batter into the loaf pan. Bake for 50-minutes or until the top is golden brown and a toothpick comes out clean when inserted.
Allow the bread to cool for 10-minutes. Then, flip it out of the pan and slice into 1/2-inch thick pieces.

Recipe and Photo from Nutrition by Erin

HEALTHY AND DELICIOUS ZUCCHINI BREAD WITH COCONUT FLOUR

10/7/2019

INGREDIENTS

6 free-range eggs room temperature
1/4 cup organic coconut oil melted
1/4 cup raw honey
2 Tbsp alcohol-free organic vanilla extract
3/4 cup organic coconut flour
3/4 tsp baking soda
1 tsp ground cinnamon
1 1/2 cups shredded organic zucchini

INSTRUCTIONS

Preheat oven to 325° and line bread pan with parchment paper. Set aside.
Combine wet ingredients with a whisk in a large bowl until mixed well and honey is dissolved.
Add coconut flour, baking soda, and cinnamon until well combined with a whisk no clumps left.
Add shredded zucchini to the mixture and fold in with a spatula until evenly combined.
Bake for 45 to 55 minutes, or until an inserted toothpick comes out clean. Cool for 15 minutes, serve with butter (optional), and ENJOY!

Recipe and Photo from The Fit and Healthy Baker

Gluten-Free Blueberry Muffins Made with Coconut Flour

10/4/2019

Ingredients

1/4 cup (32g) coconut flour, sifted after measuring
1/4 teaspoon baking powder
3 large eggs
3 tablespoons (43g) butter, melted
3 tablespoons (64g) honey
1/4 teaspoon salt
1/4 teaspoon vanilla extract
1/8 teaspoon almond extract
1/2 cup (85g) blueberries (make sure they're thoroughly dry)

Instructions

Preheat the oven to 400°F. Lightly grease six wells of a standard muffin pan, or line them with lightly greased muffin papers.
Sift together the coconut flour and baking powder, and mix until well blended.
Stir together the eggs, butter, honey, salt, and vanilla and almond extracts until smooth.
Mix the dry ingredients into the wet ingredients until there are no lumps. Gently fold the blueberries into the batter until evenly incorporated.
Scoop the batter into the prepared muffin cups, filling each about half full.
Bake the muffins for about 16 to 18 minutes, or until a toothpick inserted into the center comes out clean. Let them cool for about 5 minutes in the pan, then transfer them to a rack to cool.

Recipe and Photo from King Arthur Flour

Peaches and Green Salad

10/3/2019

Ingredients

Vinaigrette*
3 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 teaspoon salt
1/4 teaspoon pepper
2 teaspoons minced shallots
Salad:
2 cups mixed greens
1/4 ounce thinly sliced prosciutto
1/2 cup sliced peaches
1/2 cup sliced green tomatoes
1 1/2 tablespoons toasted sliced almonds
1 1/2 tablespoons crumbled blue cheese

Instructions

To prepare vinaigrette, combine first 5 ingredients in a small bowl, stirring well with a whisk. Reserve 1 tablespoon vinaigrette. Refrigerate remaining vinaigrette in an airtight container for up to 1 week.
To prepare salad, combine greens, prosciutto, peaches, and tomatoes; sprinkle with almonds and blue cheese. Add 1 tablespoon vinaigrette; toss well.
Top Tips for Tossing Sprinkle Lightly: Crumbly cheeses (100 calories per ounce), chopped nuts (50 calories per tablespoon), bacon (25 calories per slice), and dried fruits (25 calories per tablespoon) are tasty but calorie-dense. Add these at the end. Plate It: Serve your salad on a plate to keep all those tasty (and heavy) toppings from collecting in the bottom, as they might in a bowl. Dress with Less: A little of our dressing goes a long way. Start with 1 tablespoon; toss well. If the greens still seem dry, add more 1 teaspoon at a time.
*Dressing serves

Recipe from My Recipes

Summer Salmon Niçoise

10/2/2019

Ingredients

8 Tbsp. extra-virgin olive oil, divided
1 lb. skinless salmon fillet
Kosher salt
Freshly ground pepper
8 oz. green beans
1 cup cherry tomatoes
1 small shallot
1 head of butter lettuce
4 large eggs, room temperature
1 Tbsp. Dijon mustard
1 Tbsp. red wine vinegar
A pinch of sugar
½ cup Niçoise or other black olives

Instructions

Arrange a rack in center of oven; preheat to 300°. Pour 1 Tbsp. oil into center of a rimmed baking sheet, then arrange 1 lb. salmon over oil. Season salmon all over with salt and pepper, then drizzle with another 1 Tbsp. oil.
Roast salmon until flesh flakes in the thickest part of the fillet with pressed gently, 30–35 minutes. Meanwhile, fill a medium saucepan three-quarters full with water. Add several generous pinches of salt and bring to a boil, covered, over medium-high heat.
While salmon is cooking and water is coming to a boil, focus on the rest of your salad prep. First, trim stem end off of 8 oz. green beans.
Cut 1 cup tomatoes in half.
Peel and finely chop 1 shallot. Transfer to a medium bowl; set aside.
Separate leaves from 1 head of lettuce and arrange across a large platter. Cover with damp paper towels and chill until ready to serve.
When water is boiling, add green beans and cook until tender but still retain some snap, about 2 minutes. As you wait for the green beans to cook, fill another medium bowl halfway with ice water. Using tongs, remove green beans immediately (but leave boiling water right where it is) and transfer to bowl with ice water. Leave green beans there for 15–20 seconds, or just long enough to chill them completely, then remove from water and pat dry; set aside. Keep the ice water for cooking the eggs.
Add 4 eggs to saucepan and cook exactly 8 minutes. Transfer to ice water bath and let cool 2 minutes. Peel eggs, keeping them submerged in ice bath as you work. Pat eggs dry and transfer to cutting board.
Time to make your dressing: Add 1 Tbsp. mustard, 1 Tbsp. vinegar, and a pinch of sugarto bowl with shallot; season with salt and a generous amount of pepper. Whisking constantly, slowly stream in remaining 6 Tbsp. oil until you have a thick, emulsified dressing.
Remove platter with lettuce from fridge and drizzle with about one-third of dressing. Arrange green beans, tomatoes, and ½ cup olives over lettuce. Cut eggs in half and tuck into gaps on platter.
Using your hands or a fork, flake off large pieces of salmon and arrange over salad.
Drizzle platter with remaining dressing. Season with salt and pepper.

Recipe and Photo from Bon Appetite

Easy Chicken Salad

10/1/2019

Ingredients

4 ounces grilled chicken breast, skin removed
2 cups romaine lettuce, chopped
1/3 cup sliced carrots
1/3 cup chopped cucumber
1/4 cup chopped red onion
1 ounce goat cheese, crumbled
to taste Raspberry vinegar

Instructions

Cut the chicken into bite-size pieces.
Toss chicken with the lettuce, vegetables, and cheese.
Add raspberry vinegar and toss again.

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