Three Tasty Recipes to Try

I discuss with my patients the benefits of changing their eating habits. However, patients often become overwhelmed by the process of reviewing and selecting specific recipes. I have found that offering recipes is the best way to help them through this process. Here are three recipes I have found to be both tasty and easy to make:

Gluten free seed batter pancake mix
2 1/4 cups seed combination (sunflower, flax and pumpkin) 1/2 tsp salt
1 cup coconut flour 3/4 cup brown rice flour
1 tsp pumpkin spice 2 tsp baking powder
1 1/3 Tbs xanthan gum 2 eggs

This is a recipe that I continue to play with and offers a healthier alternative to common pancake mixes. It contains no gluten based flours, although I have found that a small amount (1-2 Tbs) of a gluten containing flour imparts a more satisfying texture to the pancakes. Grind the seeds to powder and mix in the ingredients. Cook the batter in a small amount of butter or coconut oil on low heat, otherwise the pancakes will not cook evenly.

Seeds are a valuable source of omega-3 oils (although heat damages these oils so I still recommend eating at least a Tbs of these seeds raw daily). Pumpkin seeds have numerous benefits: they are high in zinc, great for the prostate and are used to improve sexual vitality. Flax seeds are mucilaginous, serve as a laxative and are extremely high in omega 3 oils. Coconut flour is a potent immune stimulator, especially for those with viral infections. It contains medium chain triglycerides, or fats that are readily converted to energy without contributing to excess body weight.

Spinach Frittata
1 chopped leek 1 Tbs olive oil
1 bunch minced green onion 2 cloves minced garlic
8 free range scrambled eggs 20 oz. raw spinach
2 oz. chopped sundried tomatoes 12 oz chopped palm hearts (Optional: 1/2 cup grated parmesan cheese).

Preheat the oven to 350 degrees. Prepare a deep cast iron pan by coating it with a mixture of butter and olive oil. (For a more elegant presentation, you can use a springfoil pan and cookie sheet). Sautee the leek, green onion and garlic in the olive oil. Add the sundried tomatoes and palm hearts. Slowly add the spinach (20 oz is a lot, but it will quickly cook down). Lastly, add the scrambled eggs.¬¬ Transfer immediately to the cast iron or springfoil pan. Bake for 45 minutes to an hour, or when a toothpick inserted into the center is clean and dry.

This recipe is a great way to encourage kids to eat spinach. Spinach is rich in both iron, magnesium and calcium, although its high oxalic acid content somewhat neutralizes the availability of calcium. It also is replete with Vitamin A. It is particularly useful for conditions that cause the skin to become red and inflamed.

Tempeh Reuben Sandwiches
1/2 cup safflower oil 1/2 cup olive oil
1/2 cup lemon juice 3 Tbs vinegar
1 tsp sea salt 4 cloves minced garlic
1/3 tsp wet mustard 1 tsp cumin
1/3 tsp each paprika, curry, oregano, dill, tarragon 1 tsp basil
non GMO ¬¬tempeh cut into sandwich steaks Swiss cheese (optional).

Mix the marinade ingredients well and marinate the steaks for at least one hour. Pour off the marinade and bake the steaks for 30 minutes or more at 350 degrees. When they are done, assemble the tempeh into sandwiches with sauerkraut, more mustard and Swiss cheese. Pop the sandwich in the oven for another 10 minutes.

In addition to being an excellent source of non-animal protein, tempeh contains isoflavones—which have a wide variety of health benefits, especially for the cardiovascular system. The isoflavones also help prevent breast cancer and improve the chances of survival in women diagnosed with breast cancer. Studies also link soy to a lower risk for prostate, colon and lung cancers.