Tag Archives: HEALTHY EATING

Paleo Pumpkin Recipes

Paleo Pumpkin Recipes

Although the rest of the world would like to convince you that it is time to start buying Christmas decorations, with leaves just beginning to change and the return of crisp cool mornings we are focusing on fall flavors! Let’s look at some Paleo Pumpkin Recipes.

Why Paleo Pumpkin Recipes? When asked for an opinion on diet, Dr. Jordan typically recommends removing all forms of wheat, dairy and processed sugar from your diet. If you are searching for a recipe and want to be sure it will be wheat, dairy and sugar free, using the term paleo will always give you safe quick results!

 

We suggest to search Paleo because if you find a flour-less (meaning wheat free or gluten free) recipe, it may still contain dairy and/or sugar. The same applies if you search for a dairy-free option. Commonly these recipes with have some form of gluten or sugar as an ingredient.

paleo-pancakes-2

Paleo Pumpkin Pancakes 

     – ½ ripe banana
     – 2 eggs
     – 2 Tablespoons pumpkin puree
     – 2 Dashes Cinnamon
     – Dash Nutmeg
Instructions
     – Mash the banana and then mix in the pumpkin
     – Add the spices, mix until uniform.
     – Add the eggs and beat well with fork or whisk
     – Heat pan on medium heat add a little butter or coconut oil to the pan before adding some of the batter. This recipe makes two large pancakes. Top with almond butter, fresh fruit, maple syrup or enjoy as is!
Pictures and recipe from Fleece Fun!
                                                                            Paleo Pumpkin Cheesecake Dip

cheesecake-dip

     – 1 can of pumpkin
     – 2 cans of coconut milk, use ONLY the coconut cream (the solidified part)
(save the remaining milk for a smoothie, protein shake or homemade popsicles)
     – 1 teaspoon vanilla
     – 1 teaspoon cinnamon or pumpkin spice (more if you like)
     – 1/4 cup maple syrup (the original recipe calls for 1 cup coconut sugar – this is WAY too much sugar for our taste, plus we like the maple flavor better. Add more if you need it sweeter)

Instructions

– Combine all ingredients until smooth, using a food processor can help                                              – Dip in apples, bananas, grapes, strawberries, whatever you like.

Pictures and original recipe from Anestral Nutrition!

 

      Paleo Pumpkin Coffee Cake

coffeecake

     Ingredients
    – 1/4 cup melted coconut oil
    – 1/4 cup maple syrup
    – 1/4 cup coconut sugar
    – 1/4 cup canned pumpkin
    – 4 eggs
    – 1 cup almond flour
    – 1/4 cup coconut flour
    – 1/2 teaspoon baking soda
    – 1 1/2 teaspoon pumpkin pie spice
    – 1/2 teaspoon cinnamon
    –  1/2 teaspoon salt
coffeeake
Crumb Topping
 – 1/4 cup coconut flour
 – 1/2 cup almond flour
 – 2 Tablespoons coconut sugar
 – 1/2 teaspoon cinnamon
 – 2 Tablespoons maple syrup
– 2 Tablespoons coconut oil
Instructions
  • Preheat oven to 325 and line a 9X9 pan with parchment paper.
  • Make the crumb topping first: in a small bowl, combine coconut flour, almond flour, coconut sugar, cinnamon, maple syrup and coconut oil. Mix well – should resemble wet sand. Set aside.
  • In a large bowl, combine coconut oil, maple syrup, coconut sugar and pumpkin. Mix well.
  • Add in eggs and mix well.
  • Add in almond flour, coconut flour, baking soda, pumpkin spice, cinnamon and salt. Mix until no dry pockets remain. Pour into prepared pan and top with crumb topping.
  • Bake for 45-50 minutes.
  • Enjoy!

Pictures and original recipe from Jays Baking Me Crazy!

 

 


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Dinner with the Doc

Dinner with the Doc

Be. Our. Guest.tuxedo

Put our knowledge to the test.

Are you as healthy as you would like to be?

How about your family, friends or loved ones?

Do you or someone you know suffer from Migraines? Digestive issues, pain, numbness, tingling, fatigue, weight gain, depression or anxiety?

Have you been though the ringer, tried everything, and still no relief?

Come hear Dr. Jordan’s thought provoking presentation on How to achieve optimal health, and gain insight on how you can have the life you dream of without the drugs or surgery.

This sensational 30 minute presentation will be followed by a complimentary private dinner provided by

581fd37dd78c59d11e8804292b100046b0083eea

7001 Crider Rd, Mars, PA 16046
6:30 PM
Monday, February 13th 2017


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Rich Chocolate Brownies!

Rich Chocolate Brownies!

Its summer! The best part about summer is that you have access to such a large variety of fresh fruits and vegetables! The worst part about summer is all the picnics and party’s, which result in unfortunately many repeated bad choices.

Join us on July 28th to combat those bad choices as we will be hosting an event to discuss Principle #2 and #3 of the 5 Foundational Principles to Health – Food and Fitness.  This event is open to all past and present patients as well as to the public.

With that being said why are we promoting  a dessert of the month?  Simple. I love dessert! I simply look for ways to make the dessert option a healthier option! This 4 ingredient Brownie recipe is excellent.  It is not only very easy and quick to make (great for all the moms looking for healthier options for their kids this summer) but also very tasty!

Ingredients
  1. 3 medium, overripe bananas (approximately 1 cup or so)
  2. 1/2 cup smooth peanut butter or almond butter (can sub for any nut/seed or soy nut butter)
  3. 2 T – 1/4 cup cocoa powder (more = richer taste)
  4. 1-2 scoops of protein powder (see above content for tested recommendations)*
Instructions
  1. Preheat the oven the 350 degrees, grease a small cake pan or loaf pan and set aside.
  2. In a small microwave-safe bowl or stovetop, melt your nut butter.
  3. In a blender, food processor, or using your hands, combine the bananas, cocoa powder, protein powder and nut butter until smooth.
  4. Pour the mixture into the greased pan and bake for around 20 minutes or until cooked through. Remove from the oven and allow to cool completely before slicing into pieces.

For the original recipe, please click this link to go to TheBigMansWorld.Com!

 

I completely agree with the author  that the Brownies are 200% better once refrigerated overnight, however that has only occurred once in the past two years as typically the batch is gone within minutes of coming out of the oven.

My edits to this recipe:

  • I use Cacao Powder instead of Cocoa powder.
  • I have made them with Standard Process  Whey Pro Protein (link to SP website for the Whey Pro complete) as well as with our Chocolate Orgain Plant Based Protein (When we have used the Orgain protein the brownies are a bit sweeter only because the Orgain already has Stevia added into the protein mix)  [use this link to link the Chocolate Orgain Plant Based Protein to the site     http://orgain.com/products/organic-protein-powder/    ]

 

We commonly serve the brownies as a base to some homemade banana or peanut butter chocolate icecream. If you have never made healthy icecream – then here is 2 bonus links!

https://dashingdish.com/recipe/chocolate-peanut-butter-banana-ice-cream/?crlt.pid=camp.SBHt6ht1U9ez

http://www.twopeasandtheirpod.com/two-ingredient-banana-peanut-butter-ice-cream/

 

 If you enjoyed this recipe or are looking for an understanding of how food should play into your daily life, join us on July 28th! It’s going to be fun and we will be changing lives!


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Paleo Banana Cream Pie Bites

Paleo Banana Cream Pie Bites

During the month of May we try to make sure and celebrate mom’s! Mom’s needs treats too and here is a healthy snack that is not only guilt-free but very easy to make with the kids as well!

Banana Cream Pie Bites!

Ingredients:

  • 2 bananas (not overly ripe)
  • 4 cups of shredded unsweetened coconut (do not use flakes or reduced fat coconut.   It will not work)
  • cinnamon

Simple, right?! :)
Directions:

  1. Place your shredded coconut and about 4 dashes of cinnamon into a food processor and process until you have a nice and creamy coconut butter.
  2. Slice bananas into bite size chunks!
  3. Dip each slice into the coconut butter and coat both sides.
  4. Place each coated banana slice onto a piece of parchment paper.
  5. Sprinkle cinnamon onto each slice.
  6. Place in the freezer for about 30-40 minutes to initially set. (Move to fridge IF you have leftovers!)
  7. Enjoy!

happy-mothers-day

Click here for the full recipe and directions from Delighted Momma!

 


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Paleo Lemon Cookies

Paleo Lemon Cookies

Spring is here!

With the sun making more regular appearances, it makes me want to start switching out of our heavier peanut butter and chocolate rotation and into light spring flavors like lemon and coconut!

This is not my recipe, Cavegirl Cuisine deserves all the credit! We simply tested the recipe and everyone, including our girls, love the light sweet flavors.

http://cavegirlcuisine.com/2014/03/21/lemon-coconut-cookies/

  • 1/3 cup coconut flour
  • 1/3 cup unsweetened coconut flakes
  • 3 tablespoons freshly squeezed lemon juice
  • 3 tablespoons lemon est
  • pinch of sea salt
  • 3 tablespoons organic butter or ghee, softened
  • 1 teaspoon vanilla
  • 1/2 teaspoon baking soda
  • 1/4 cup raw honey
  • 1 large egg

Directions

  1. Preheat oven to 350 degrees F.
  2. Line a baking sheet with parchment paper
  3. Mix all ingredients until blended
  4. Place 1 tablespoon of batter on baking sheet about 2 inches apart. Using another piece of parchment paper (or wax paper) place over dough mound. Using bottom of a glass or other flat object, press down to flatten the cookies. Do this for each cookie until they are 1/8 inch thick.
  5. Cook for 12 minutes
  6. Let cool for 5 minutes. Transfer to a  cooling rack.
  7. Either eat immediately or transfer to the freezer if you like a crispier texture!
  8. Enjoy!

Check out her other Paleo recipes on www.CavegirlCuisine.com!


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Healthy Shamrock Shake!

Green Shakes are amazing!!! This month’s recipe is for our Shamrock Shake!

No not this one:
shake

 

That one will do nothing but decrease your quality of life for a few days and shorten your overall lifespan.  (If you  need proof – check out this post from Bamboo Core Fitness)  Click here to read more!

Dr. Cotey is the smoothie King in our house. This is his recipe for our morning Green smoothies that so many of you see us carrying around.

Dr. Cotey’s version of a Shamrock Shake:

¾ apple  (why ¾? Because our children always want a little snack and we lose ¼ of each fruit to them!)
¾  pear
1 Avocado (makes your smoothie creamier rather than so fibrous)
1 inch of ginger
2 inch root of turmeric
3 large handfuls of spinach
4 scoops SP Complete 
1 tablespoon Lemon Juice
1 Tablespoon Lime Juice
Water
6 icecubes

With th20160224_045123 (1)e Lemon and Lime juice – we usually use fresh lemon and limes… about 1/3 of a lemon and a ½ of a fresh lime is plenty. When we do not have fresh fruit we have used  this from Wholefoods as it is not from concentrate.

Now do not ask me how much water. On our Blendtec when all the food is in, the water usually hits about 4 cups (that is not 4 cups of added water, it is simply the line we hit once we add water to the full blender)

On the days when we do not have an apple and a pear, we simply use just one whole one of whatever fruit is available. Lately we have been limiting the fruit even more as it is still a source of sugar and adding a bit more lemon, lime or ginger and then calling them Zinger     Smoothies.

Smoothies are to be fun and once you have a basic one…play with it. If you leave out an apple or pear and substitute 5 frozen pieces of pineapple…great you will have a more tropical taste.

IMG_20160302_121718

If you are loving the smoothies in your life or need more ideas, join us on March 14th at 6:00 p.m. for our Smoothie Workshop. This is always a big hit in the office as we will be making smoothies for you to taste! You will be able to see how we approach making a smoothie and what 3 ingredients need to be in EVERY smoothie so they actually provide a health benefit and are not just a sugar bomb. This event is open to the public. Please call to reserve your spot. Limited seating is available! 724.741.6080


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Cacao vs. Cocoa

Cacao vs. Cocoa

 

Navitas-Naturals-Organic-Cacao-Powder-Raw-Chocolate-858847000840

 

Yes there is a difference.

With our last past post, many of you notated that we used Cacao and not Cocoa. Yes this is true and no it was not a spelling error. Cacao said “Ka-Kow” is where and how you hear about all the health benefits from Chocolate.

Chocolate can decrease your risk of cardiovascular disease, give anti-inflammatory properties, is an aphrodisiac, etc. The bad news however is all this research was not done on a Hershey’s Kiss. They are talking about Cacao.

Cacao is obtained from cold-pressing raw (unroasted) cacao beans.

Cocoa is from a raw Cacao bean that is then roasted at extremely high temperatures. This roasting (just like with nuts) kills off the living enzymes that are so beneficial to our health.

Raw Cacao powder contains nearly four time the antioxidant power as a typical dark chocolate…but over 20 times that of a blueberry!

So yes – you can enjoy your chocolate and still be healthy!

As one last notation – when reading a journal article it showed that consuming dairy products may interfere with the absorption of antioxidants from chocolate.  So with smoothies or any other chocolate creation, try using a non-dairy milk as an alternative (almond milk, coconut milk, hemp milk, etc.)

Enjoy!


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