Brain Food: Avocado Hummus

This delicious hummus includes two brain foods, avocado and olive oil. Garnishing it with toasted walnuts adds a third. Serving it with raw broccoli and celery sticks will really feed your brain!

INGREDIENTS

½ large ripe avocado
1 15½-ounce can chickpeas, rinsed, drained
⅓ cup tahini, well mixed
¼ cup plus 1 tablespoon fresh lime juice
1 garlic clove, chopped or smashed
¾ teaspoon sea salt
¼ teaspoon ground cumin
1 cup cilantro leaves
2 tablespoons olive oil
Freshly ground black pepper to taste
Optional - Toasted walnuts and olive oil (for garnish)

Place the first 8 ingredients in a blender or food processor.
Process until smooth. Slowly add the olive oil, process until light and creamy.

Top with additional cilantro. (Optional - drizzle with olive oil and add toasted walnuts.)

Serve with fresh broccoli and celery stalks.

Bon Appétit !!!


Avocado Breakfast Bowls

DIRECTIONS

  1. Preheat the oven to 425 degrees.
  2. Slice the avocados in half, and take out the pit. Scoop out about two tablespoons of flesh from the center of the avocado, just enough so the egg will fit snugly in the center.
  3. Place the avocados in a small baking dish. Do your best to make sure they fit tightly.
  4. Crack an egg into each avocado half. Try your best to crack the yolk in first, then let the egg whites spill in to fill up the rest of the shell.
  5. Place in the oven and bake for 15 to 20 minutes. Cooking time will depend on the size of your eggs and avocados. Just make sure the egg whites have enough time to set.
  6. Remove from oven, then season with pepper, chives, and garnish of your choice.

Enjoy!


Lunch in a Jar

Lunch in a jar

A clever idea to a healthy lunch!

The one thing to remember about salad in a jar is that your dressing goes on the bottom so therefore, you should only use things that do well “marinating” in dressing because the 2nd layer is going to be touching the dressing. The rest is pretty easy, here is a quick guide on how to make a salad in a jar.

1. Start by putting 2 Tablespoons of dressing into the bottom of the jar (see Balsamic Dressing below).

2. Add items that will respond well to marinating in the dressing.

  • cucumbers
  • squash
  • mushrooms

3. Add your remaining veggies and greens.

  • tomatoes
  • red bell pepper
  • broccoli
  • broccoli slaw
  • avocado sprinkled with lemon juice to prevent browning
  • spring mix (lots of this – you can really pack it in)
  • sprouts

4. Add remaining ingredients.

  • Cooked Chicken, beef, fish, or nuts and seeds

Balsamic Dressing

Ingredients:

  • 1/2 cup balsamic vinegar
  • 2 teaspoons honey
  • 2 Tbsp sesame seeds
  • 1/2 teaspoon Braggs liquid aminos (or sea salt)
  • 1/4 cup olive oil

 Preparation

1. Combine all ingredients except olive oil in a blender and blend.

2. Continue to blend at a low speed as you add olive oil, until it is completely emulsified

 

 

 


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.