Latest Health News in Crofton - Nutritional Healing Center

Olive Oil-Braised Summer Squash

7/9/2019

Ingredients

⅓ cup extra-virgin olive oil
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 from Eating Well

Chocolate Hazelnut Tart

5/30/2019

Ingredients
Supplies

4 Foil or Foil-Lined Muffin Cups

Crust

3/4 cups Fine Hazelnut Flour I prefer Bob's Red Mill
2 tsp Natural Cocoa Powder
3 Tbsp Coconut Oil melted
1 Tbsp Pure Maple Syrup
1/8 tsp Sea Salt

Filling

3 Tbsp Coconut Oil
3 Tbsp Full-Fat Coconut Milk
3 Tbsp Maple Syrup
6 Tbsp Cocoa Powder I use half Natural, half Black Onyx
1/2 tsp Pure Vanilla Extract

Instructions
Prepare Tart Molds (if you do not already have mini tart pans):

Use foil or foil-lined muffin cups (paper cups are too flimsy), place a regular-mouth mason jar top-down in the center of the muffin liner and press down until the liner is widened.

Crust

In a medium bowl, add all crust ingredients and stir with a fork until evenly combined.
Divide mixture into quarters and press evenly into the bottom and sides of the prepared tart pans/molds. If using the muffin-liner method, be careful not to crush the accordion edges.
Set the prepared crusts in a small baking pan with a flat bottom and set aside while you prepare the filling.

Filling

Heat coconut oil, coconut milk, and maple syrup in a small saucepan over medium-low heat until just melted and smooth. Do not let it come to a simmer or boil.
Remove from heat and whisk in the cocoa powder until smooth and glossy.
Whisk in the vanilla just until combined.
Option 1: Pour the filling mixture evenly between the 4 prepared tart crusts.
Place tarts in the refrigerator to chill for at least 1 hour or overnight, or until firm. If you didn't heat the filling too much, your chill time will be significantly reduced.
Garnish with strawberries, sifted cocoa powder, or crushed hazelnuts (if desired) and serve chilled.

Recipe and Photo from Our Paleo Life

Chocolate Chip Coconut FLour Pumpkin Bars

5/27/2019

INGREDIENTS

1 cup canned pumpkin puree
1/4 cup pure maple syrup
1 teaspoon vanilla extract
1/4 cup almond butter (or nut butter of choice)
1 tablespoon unsweetened almond milk
2 eggs
1/2 cup coconut flour
3/4 teaspoon baking soda
1/8 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon ginger
1/4 teaspoon nutmeg
1/8 teaspoon ground cloves
1/2 cup dark chocolate chips, divided

INSTRUCTIONS

Preheat oven to 350 degrees F. Line an 8x8 inch baking pan with parchment paper and spray with nonstick cooking spray.
Add pumpkin puree, maple syrup, vanilla extract, almond butter, almond milk and eggs to a large bowl and mix until well combined, smooth and creamy.
Add in coconut flour, baking soda, salt and the remaining spices. Gently fold in 1/3 cup of chocolate chips into the batter. Spread batter evenly in prepared pan. Bake for 20-25 minutes or until toothpick comes out clean in the middle. Transfer pan to a wire rack to cool.
Melt remaining 1/4 cup of chocolate chip in a small saucepan over low heat. Once completely melted, drizzle the chocolate over the bars. Another option is to sprinkle the remaining chocolate over the top of the bars right when they come out of the oven. It's up to you! Cut into 12 bars. Enjoy!

Recipe and Photo from Ambitious Kitchen

Carrot Cake Loaf

5/24/2019

Ingredients

2 cups almond flour
3 tsp coconut flour
3 eggs
2 tbsp coconut oil
3 tbsp raw honey (add an additional 1/2 tbsp if you like things a bit sweeter)
1/3 cup unsweetened apple sauce
1/3 cup grated organic carrots
1 tsp organic vanilla extract
1/8 tsp Himalayan sea salt
1/2 tsp cinnamon
1 tsp baking soda
1 tsp baking powder
Optional: 1/3 cup Enjoy Life's mini chocolate chips
Optional: 1/4 cup raisins
Optional: 1/3 cup walnuts, chopped

Directions

1. Preheat oven to 350
2. In a mixing bowl, combine dry ingredients
3. Add in wet ingredients and mix well
4. Add in carrots and optional ingredients
5. Grease bread pan
6. Pour in batter
7. Bake for 20-25 minutes until a toothpick comes out clean

Recipe and Photo from Lexi's Clean Kitchen

Angel Food Cake

5/22/2019

Ingredients

12 large egg whites, room temperature
1 teaspoon fresh lemon juice
1/4 teaspoon Celtic sea salt
1 1/4 teaspoons cream of tartar
1 tablespoon pure vanilla extract
3/4 cup maple or coconut sugar
1 cup arrowroot flour (the arrowroot flour prices over at Thrive Market are the best I've seen anywhere!)
1 1/2 cups heavy cream, whipped (or whipped coconut cream for Paleo), optional
1 pint berries (optional)

Instructions

Preheat the oven to 350ºF and adjust the rack to the middle position.
Place the egg whites and lemon juice in the bowl of a standing mixer. Whisk the egg mixture on medium-high until foamy, about 30 seconds. Add the salt, cream of tartar and vanilla. Whisk the mixture on medium-high until soft peaks form, about 1-2 minutes.
With the mixer on medium-high, slowly add 1/2 cup of the maple sugar, 1 tablespoon at a time. Sift the remaining 1/4 cup maple sugar and arrowroot flour into a small bowl. With the mixer on medium, slowly add the arrowroot mixture. Turn the speed up to medium-high and whip until smooth (there might be some tiny little lumps from the sugar, but it will melt in the oven while baking).
Pour the batter into a clean (and NOT oiled), 12-cup angel food cake pan (I'm still on the look-out for a glass or stainless steel angel food cake pan. If you know where to purchase one, please let me know!). Bake for 40-45 minutes, until cake is puffed and the top is just turning golden brown.
Remove the cake from the oven. Carefully turn the cake upside-down and place on top of a can. Let cool completely, about 1 hour. Run a knife around the outside of the cake and invert onto a cake platter (you might need to shake the cake a little to get it to separate from the center tube of the cake pan). Serve alone or with whipped cream and berries.
Note: I only test the recipes on my site with the listed ingredients and measurements. If you would like to try a substitution, you are welcome to share what you used and how it turned out in the comments below. Thanks!

Recipe and Photo from Deliciously Organic

Ultimate Fudgy Paleo Brownies

5/20/2019

Ingredients

1 cup creamy almond butter
1/2 cup coconut sugar
1/3 cup pure maple syrup
1 teaspoon vanilla extract
2 eggs + 1 egg yolk
1/3 cup unsweetened cocoa powder
2 tablespoon coconut flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1/3 dark chocolate baking bar chopped

INSTRUCTIONS

Preheat oven to 350°F. Line and grease a square baking pan (8x8 or 9x9 inch) with parchment paper nonstick cooking spray. Set aside.
In a large bowl, combine the almond butter, coconut sugar, maple syrup, vanilla extract, eggs and egg yolk until smooth and well combined. Gently fold in cocoa powder, coconut flour, salt and baking soda until there are no clumps. Fold in 1/3 cup chocolate chips or chopped chocolate into the batter. The batter will be thick.
Pour and spread batter evenly into the prepared baking pan. Bake for 25-30 minutes or until knife inserted into the middle comes out mostly clean (some crumbs are okay). Be careful not to overbake!
Remove and cool on a wire rack for 10-15 minutes. Grab parchment paper on the sides and lift the brownies out of the pan to cool completely.

Recipe and Photo from What Molly Made

Chicken Adobo Meal Prep

5/15/2019

INGREDIENTS

8 chicken legs about 2 pounds
5 cloves garlic minced and divided
1 cup Coconut Aminos
2 tbs olive oil divided
1 1/2 cup Water
1 tbsp peppercorns
3 bay leaves
1 tbsp white wine vinegar

For Serving

4 cups riced cauliflower cooked
4 cups green beans steamed

INSTRUCTIONS

Add chicken, half of the minced garlic, and the coconut aminos to a container, and let marinate for 1 hour, or up to overnight.
In a skillet, add 1 tablespoon olive oil, and then remove chicken from marinade and brown chicken on all sides on medium high heat for 7-10 minutes.
Remove browned chicken from pan. Add remaining 1 tablespoon olive oil, and remaining half of the minced garlic, and saute garlic for 2-3 minutes to begin to brown.
Add the chicken back into the pan with the garlic, and pour on the remaining marinade. Add water, whole peppercorns, and bay leaves, and bring to a simmer. Reduce heat, and add a lid, and continue simmering the chicken for 20 minutes until the chicken is cooked through.
Serve with cauliflower rice and green beans for a Whole30 version of a classic Filipino meal.

Recipe and photo from Meal Prep On Fleek

Almond Butter Berry Breakfast Bars

5/14/2019

Ingredients
base layer

2 large eggs
1 cup smooth almond butter
1/3 cuppure maple syrup
1 tsp pure vanilla extract
1 cup blanched almond flour
1/2 tsp baking soda
pinch salt

berry layer

1 and 1/2 cups berries either fresh or frozen, use whatever kind you like! {I used blueberries, strawberries, and frozen cherries}
1 tbsp pure maple syrup
1/2 tsp water if using all fresh berries
*1/3 cup chocolate chunks dairy free chips, or chopped dark chocolate

Instructions
make the berry sauce:

Add the berries and water, if you're using it to a small saucepan and heat over low-med while stirring. The berries will begin to break down as they cook. About halfway through, add the 1 tbsp pure maple syrup and continue to cook until the mixture comes to a simmer. Once you have a thick, bubbling sauce (after about 15 minutes) remove from heat and set aside to cool.

make the base layer:

Preheat your oven to 350 degrees and line a square baking pan (8 x 8) with parchment paper.
In a large bowl, whisk together the eggs and almond butter until smooth. Then whisk in the maple syrup and vanilla.
In a separate bowl, combine the almond flour, baking soda and salt. The stir the dry mixture into the wet until fully combined
Add about 2/3 of the base mixture to the parchment lined baking pan and spread out evenly. If adding the chocolate*, sprinkle it over the mixture now, then top with remaining batter and spread out.
The berry mixture should be thickened and cooled somewhat (if it's warm that's fine.) Pour the berry sauce over the top and swirl it in about halfway down (this way it won't burn on the bottom, but it will still bake into the bars thoroughly.)
Bake in the preheated oven for 30-35 minutes or until a toothpick inserted near the center comes out mostly clean (no batter)
Remove from oven and allow to cool completely before cutting into squares. You can refrigerate or even freeze to speed up the cooling time!
Store leftovers covered in the refrigerator for up to 4 days. Enjoy!

Recipe and Photo from Paleo Running Momma

20 Minute Paleo Thai Almond Butter Turkey Meatballs

5/13/2019

INGREDIENTS

1 pound ground turkey breast
Garlic Powder to taste
onion powder to taste
Ground Ginger to taste
3/4 cup coconut milk full fat
1/2 cup Almond Butter
2 tbsp red curry paste
1 tbsp coconut vinegar
1 tbsp Coconut Aminos
1/8th tsp liquid stevia (or 1 tbs coconut sugar)
squeeze fresh lime juice

INSTRUCTIONS

Preheat oven to 425 degrees F
Mix together all Thai Almond Butter sauce ingredients
Place 1/4 cup sauce in the bottom of a cast iron skillet
Mix together all ingredients for meatballs and roll into desired size meatballs (do not overmix or the meatballs will become dense)
Place meatballs into cast iron skillet
Top with remaining sauce
Bake for ~12 minutes or until meatballs just cooked through
Serve over cauliflower rice with shredded carrots, chopped almonds and cilantro

Recipe and Photo from Meal Prep on Fleek

Baked Shrimp Salmon

5/8/2019

Ingredients

2 lbs fresh salmon fillets
1 lb large shrimp, uncooked
3 Tbsp oil (olive or canola)
1/2 lb asparagus
1 large lemon, sliced
1 stick unsalted butter, sliced

Seasoning-

1 ½ tsp ground paprika
2 tsp table salt
½ tsp ground black pepper
2 tsp garlic powder

Instructions

Devein shrimp and remove the tail, if desired. Trim ends of asparagus.
Preheat oven to 425°F.
Combine all ingredients for the seasoning.
Cut salmon into four or five equal parts.
Arrange salmon and asparagus on a large baking sheet. Season salmon and asparagus (there will be leftover seasoning). Add lemon and butter slices to salmon and on the asparagus. Drizzle with oil. Bake 5 minutes.
Meanwhile, season shrimp and toss to coat.
Add shrimp to baking sheet, spread out evenly. Add leftover butter and lemon over shrimp. Return to oven. Bake another 7-9 minutes, until shrimp and salmon are fully cooked.
Pour the butter juices over the salmon, shrimp and asparagus.
Serve immediately.

Recipe and Photo from Valentina's Corner

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