Holiday Smoothie

This is a great smoothie that can be enjoyed as breakfast or as a fast lunch.

Combine all the ingredients in a blender and blend until smooth.


Basic Veggie Soup

Heat the olive oil in a large soup pot over medium-high heat. Add the onions and leek and sauté until translucent, about 5 minutes. Add all the chopped up vegetables and sauté for about 5 more minutes. Add 1.5 QT of organic chicken broth, 1.5 QT water and 2 bouillon cubes. Lower the heat and let the soup simmer for 20-30 minutes. Let the soup cool down and mix with an immersion blender or in a regular blender. You can add some chicken or leftover turkey and garnish with fresh herbs and cheese and have the perfect lunch!

Enjoy!


Winter Wellness Soup

In traditional Chinese medicine, soups are sometimes part of the treatment plan, and there are lots of "food as medicine" ingredients that can be added to soups. Mushrooms, such as shiitake and maitake,  can be considered medicinal because they provide substantial support to the immune system. Spices also have medicinal value. Ginger has anti-inflammatory properties and is beneficial for the digestive system; thyme can benefit respiratory health while garlic is known for its antimicrobial activity and can help to prevent infection. This Winter Wellness Soup is a delicious way to tackle cold and flu symptoms.

Enjoy!

In large pot, heat oil over medium heat. Add shallots, green onion, ginger, garlic, celery and carrots and sauté for 5 minutes. Add broth, water, bok choy and miso. Stir and bring to a boil. Reduce heat to simmer. Add mushrooms and simmer for 10 minutes, stirring occasionally.

 


Dr. Mom’s 10 Healthy Snack Ideas and 6 Recipes for After-School

Many patients have asked me for healthy after school snack ideas. You'll find a few of my favorites here and best of all, they’re so yummy your kids won’t realize how healthy the snacks truly are. As always, I recommend you do your best to use organic fruits and vegetables, and make sure all dairy products are from organic, grass-fed cows or goat milk whenever possible.

  1.  Kale chips (see recipe at the end of the article)
  2.  Sprouted bread toast (such as Ezekiel Bread) with almond butter and organic fruit preserves
  3.  Almond flour banana bread (see recipe)
  4.  Cottage cheese and fresh fruit
  5.  Cheese quesadillas with sprouted-grain tortillas, served with raw veggies
  6.  Avocado and Goat Cheese Dip or hummus and baked blue corn chips, and blanched vegetables. (see recipe)
  7.  Cheese with apple slices, grapes or raw veggies (peppers, cucumbers, carrots.)
  8.  Homemade tomato soup (see recipe)
  9.  Tortilla roll-up sandwich (see recipe)
  10.  Yogurt parfait (see recipe at the end of the article)

Krispy Kale Chips

This recipe is “Bayne Kids Approved!” It can be served with lunch, or make it instead of popcorn when enjoying a movie. Best of all, it’s so simple and fast!

  • 1 head of organic kale, washed and thoroughly dried
  • 2 tablespoons extra virgin olive oil
  • Gomasio or sea salt

Directions

Preheat the oven to 275 degrees F.

Remove the ribs from the kale and cut into 1 1/2-inch pieces. Combine the kale, olive oil and seasoning. Place on a baking sheet and bake until crisp, turning the leaves halfway through; about 20 minutes. Serve as finger food.

 Almond Flour Banana Bread

  • 3 cups almond flour                                                     
  • 1 heaping teaspoon baking soda
  • 1/2 teaspoon kosher or sea salt
  • 3 large eggs
  • 2 large very ripe bananas
  • 1/4 cup raw honey
  • 4 tablespoons melted coconut oil or butter
  • 1 tablespoon pure vanilla extract
  • 1/2 cup chopped walnuts (optional)

Directions

Pre-heat oven to 350 F; grease a 1.5 quart loaf pan.

Whisk together the almond flour, baking soda and salt in a large bowl and set aside. Using a large mixer or a hand mixer, blend the eggs, bananas, sugar, coconut oil (or butter) and vanilla using a medium speed until well-blended. Mix in the almond flour mixture a third at a time, using the mixer on low speed. Mix well; scrape down the sides after each addition. Add the walnuts.

Pour the batter in the greased loaf pan and bake for 45 to 50 minutes, or until a knife inserted in the center comes out clean.

Place on a wire rack and let cool for 10 minutes before turning the bread out from the loaf pan. Allow bread to cool completely before slicing and serving. Makes 12 generous servings.

Avocado and Goat Cheese Dip

  • 1 firm, but ripe avocado
  • 2oz soft goat cheese
  • Juice of ½ lemon
  •  1-3 cloves fresh garlic, sliced
  • Fresh herbs (parsley, cilantro) to taste
  • Sea salt or gomasio and pepper to taste

Directions

Add all the ingredients to a mini chop or food processor and pulse until the mixture is smooth. If not serving immediately, leave the avocado seed in the dip, and press a piece of saran wrap on the surface of the dip before covering with a lid. Remove the seed and wrap before serving. Serve with vegetable tray.

How to blanch vegetables

Place raw green beans, asparagus, broccoli or cauliflower in boiling water for 2-4 minutes then transfer in ice cold water to stop the cooking process. Blanched green beans, asparagus, broccoli or cauliflower work well with the avocado goat cheese dip, or you can use hummus.

 Homemade Tomato Soup                            

  • 3 medium ripe tomatoes
  • 3 sun-dried tomato slices
  • 2 stalks of celery
  • ¼ cup of fresh onion
  • 1-2 cloves of fresh garlic
  • 1-2 springs of fresh basil
  • ½ of avocado
  • Add sea salt to taste

Directions

Cut the tomatoes in half and place in Vitamix or high speed blender. (If you don’t have a high speed blender, add extra to water to help blend the mixture, or you can use a food processor). Add sun dried tomatoes and blend until smooth. While the blender is still going, add the celery, sea salt, onion and garlic. Keep blending until fully mixed. Add the basil and continue to blend. Finally, add the avocado and blend for just a few seconds to combine.

Tortilla roll up sandwiches                          

  • 1 sprouted wheat tortilla (by Alvarado St.)
  • Olive & Garlic Tapenade by Cibo Naturals
  • ¼ cup of shredded chicken
  • ¼ cup of grated cheese,
  • ¼ cup of shredded carrots and lettuce

Directions

Generously spread the tapenade over the lower half of the tortilla. Place the shredded chicken and veggies in the middle and roll up the tortilla. Cut the roll-up in half and secure with a toothpick. You can also substitute the tortilla with romaine lettuce.

Peach Yogurt Parfait                                                                  

  • Unsweetened whole milk organic yogurt
  • One peach (diced) or ½ cup of fresh berries
  • ½ cup of homemade granola
  • 1TBS of raw honey

Directions

Spoon unsweetened whole milk organic yogurt into a bowl. Top with a fresh diced peach or other fresh fruit. Top with the homemade granola. Repeat layering of yogurt, fruit and granola. Top with raw honey to taste.


Workout Recovery Smoothie

Workout Recovery Smoothie

 This fruit summer smoothie is a yummy and refreshing drink after a workout, and will help speed up your recovery!

*When ordering products, please be sure to use discount code: JULY10

Greek Salad with Wild Pacific Sardines

 

Wild sardines: Small Fish with Big Health Benefits!

Wild sardines are high in omega 3, Vitamin D, Calcium, Vitamin-B12 and protein. Fresh sardines are hard to find in the Chicagoland area, but Wild Planet is a great brand of canned sardines you can use in the recipe below:

Greek Salad with Wild Pacific Sardines

Preparation:

  1. Whisk lemon juice, oil, garlic, oregano and pepper in a large bowl until well-combined. 2.
  2. Add tomatoes, cucumber, feta, onion and olives; gently toss to combine.
  3. Divide the salad among 4 plates and top with sardines

Grilled Honey-Lime Salmon Kabobs

Grilled Honey-Lime Salmon Kabobs

Cut salmon into 1-1/2 inch squares. Blend together oil, lime juice, lime zest, honey, cilantro, ginger, salt and pepper. Divide marinade, reserving 1/4 cup for basting. Marinate salmon cubes in remaining mixture for 1 hour, turning occasionally. Skewer salmon and vegetables alternately on skewers. Grill on oiled heated grill about 4 minutes per side, basting with reserved marinade. Do not overcook.

 


Sun Protecting Veggie Cocktail

This green drink is rich in carotenoids and lycopenes which are valuable antioxidants providing sun protection.

Combine all ingredients in a blender  (I like to use a Vitamix…well worth the investment ). I enjoyed this delicious green drink over ice and spiced up with gomasio and sesame seeds. Sun protection inside out!

Enjoy!


Mineral Rich Bone Broth

Bone broth has many health benefits. Bone broth has been used for decades as a healing food that helps with many different ailments. Bone broth provides your body with two important amino acids, glycine and proline. These amino acids not only provide nourishment to the liver and heart, but also promote wound healing and joint health.  One of bone broth’s most powerful healing properties occurs in the lining of your gut.  Bone broth sooths inflamed mucus membranes in the digestive tract, and is perfect for those suffering with symptoms associated with IBS, leaky gut, colitis, Celiac and Crohn’s disease.

Here is what you need…

  1. 3 lbs. of bones from grass fed pastured animals or a carcass of an organic chicken (I used beef bones and picked those up at Whole Foods).
  2. Slow cooker
  3. 2 Tbsp. of Apple cider vinegar –ACV (organic, unfiltered …I prefer Braggs.) the ACV helps to leach the minerals from the bones.

The cooking process…

  1. Rinse the bones and place in a slow cooker, cover with water and add the ACV. You can add veggies such as onions, garlic, celery, carrots etc.…but if you are making this broth mainly to sooth gut inflammation you might want to leave these veggies out as they can be irritating to an inflamed gut.
  2. Bring to a boil on high and then cook on low for 8-24 hrs. In a slow cooker, the longer you cook it the better.
  3. Strain the liquid into glass jars using cheesecloth. Discard what you strained off. Let broth cool in the refrigerator. When the broth is fully cooled you will notice a gelatinous layer forming on top of the broth, which is the fat that has risen to the top. You can scoop that off and discard or some people like to cook with it. The broth can be kept in the refrigerator for up to 3 days. Freeze the rest in freezer-safe storage containers…I like to use mason jars.

You can drink this broth throughout the day or use as a base for soups and stews. You can use it in any recipe that calls for broth.

Enjoy!

 


Skinny Cabbage Soup

An updated version of the fat burning cabbage soup...with a more culinary flair!

Read more