157 North Ocean Avenue, Patchogue, New York 11772, United States
Summertime 🏖
Healthy Grilling Tips
Grilling meat at high temperatures can cause carcinogens in the meat. The meat drippings on the grill can also make the grill smoke carcinogenic. It also reduces the nutritional value.
For healthier grilling
* Cleanyour grill before cooking to remove the leftover charred pieces
* Use a marinade with the following ingredients as can cut down on the carcinogens created: garlic, lemon, wine, apple cider vinegar
* Grill at lower temperatures (325)
* Marinate meats in grapeseed oil or avocado oil instead of olive oil
Vegetables do not develop carcinogens when grilled so grill more veggies!
Ideas:
Grill pineapple to use as bun for burger (turkey, veggie, or meat)
Grill radicchio and pull apart “cups” to fill with quinoa salad or other filling
Bunny Dogs-marinate carrots in ghee and grill and garnish like hot dog in romaine leaf or gf bun
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Avocado Energizer
Ingredients:
1 Ripe Avocado (peeled and pitted)
1 handful blueberries or strawberries
1 Tbsp coconut cream (Skim off top of thicker cream of can of coconut milk)
1 Tbsp coconut milk ( bottom of can of coconut milk)
1 tsp chia seeds
1 tsp spirulina, chlorella, maca or other powdered superfood
Directions:
Put all ingredients in a vitamix or blender and blend until smooth. Serve topped with fruit, goji berries, nuts or granola.
Tips: if your avocados are going bad freeze them in a small ziplock to use in this recipe. As to not waste the rest of coconut milk you can freeze that too for future use. You can also use kiwi, orange, banana or other fruit instead of berries.
Smoothie Time
Solar Plexus Smoothie
Ingredients:
1 cup plain yogurt
1 cup fresh pineapple
1 small orange peeled
½ banana
¼ inch piece of fresh ginger peeled
¼ tsp turmeric powder
1 tsp local honey
½ T bee pollen (optional)
Directions:
Place all ingredients in a blender with a handful of ice and blend until smooth.
Vegan Option:
Replace yogurt with 1 cup almond milk and ½ frozen banana for creamy texture.
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Make Your Own Almond Milk
- Soak 1 cup of raw organic almonds in 4 cups of filter water in a jar overnight
- Drain and rinse almonds now you have sprouted almonds ( see future posts about the benefits of sprouting )
- Combine sprouted almonds in a blender with 4 cups of fresh filtered water and 2-3 dates or handful of raisins (more or less depending on desired sweetness). Blend until smooth milky consistency.
- Strain milk through a fine mesh strainer or cheesecloth into a pitcher or jar. Store fresh almond milk in fridge for up to 4 days or freeze. Freeze almond meal for future recipes. (make your own crackers recipe to come.)
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Dandelion Juice
Ingredients:
1 large handful dandelion greens
4 stalks celery
½ lemon
2 apples (cored and pitted)
1 cucumber
Directions:
Wash and cut all ingredients to fit juicer and juice.
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Goji BEE
Ingredients:
1 cup plain or vanilla yogurt (coconut or almond milk yogurt for non dairy option)
½ cup fresh strawberries
1 small orange, peeled
Handful goji berries
1 T bee pollen
1 tsp local honey (or more for sweeter flavor)
Directions:
Place all ingredients in a blender with a handful ice. Blend until smooth.
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Maca (stop the) Madness
1 cup almond milk
1 frozen banana
1 T almond butter
1 T Maca powder (energy and hormonal balance)
1 T cocoa or cacao
½ tsp vanilla
½ tsp cinnamon
Directions: chuck all the stuff in the blender with ice and blend until smooth. Calm down and enjoy.
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Cherry Almond Smoothie
Ingredients:
1 ½ cups Almond Milk (see recipe for homemade almond milk)
2 Tablespoons of raw almond butter
1 cup fresh cherries (pitted and stems removed)
1 frozen banana
1 tsp vanilla
Directions:
Add all ingredients to a blender with ice and blend until smooth.
Options:
*Any kind of organic milk will do.
*Add 1 Tablespoon of chia seeds for added thickness and Omega 3’s.
*Add 1 Tablespoon cocoa or cacao instead of vanilla to make into cherry almond chocolate.
*Add more ice if using a fresh banana.
*Add local honey for sweeter flavor.
Spring Time Recipes
Asparagus Soup
2 Tablespoons ghee or butter
1 large onion, diced
5 cloves garlic, chopped
2 bunches of asparagus (ends only)
5 cups vegetable broth
2 cups fresh spinach
½ tsp salt
Dash pepper
Directions: Melt the ghee in a soup pot over medium low heat. Add the onions and garlic and saute for 5-6 minutes until onions begin to sweat (give off liquid) and turn soft and translucent. Keep heat low enough to keep garlic from browning. Add asparagus ends and cook until soft, stirring occasionally. Add broth. Bring to a boil then reduce heat to a simmer. Simmer for 45 minutes. Remove from heat and add fresh spinach. When cooled, puree soup with an immersion blender or in small batches in a blender. Blend until smooth. Adjust flavor with salt and pepper.
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Gluten Free Banana Bread
This recipe uses Cassava flour which is made from Yuca (pronounced Yoo-ka). Yuca is a large root vegetable that looks similar in size and shape to a sweet potato.
Ingredients:
3 overripe bananas
3 eggs
½ cup coconut sugar
½ cup coconut milk, canned
2 T coconut oil, melted
2 tsp vanilla extract
1 ½ cups cassava flour
1 tsp baking soda
Pinch of sea salt
2 tsp cinnamon
Directions: Preheat oven to 350 degrees. In a large bowl, mash the bananas by hand or with an electric mixer. Mix in the eggs. Add the coconut sugar, coconut milk, coconut oil and vanilla and combine thoroughly. In a smaller bowl combine the cassava flour, baking soda, salt and cinnamon. Slowly mix the dry mixture into the wet mixture until fully combined. Pour the batter into a standard size loaf pan lined with parchment paper. Bake for 1 hour and 15 minutes. Test with a fork to make sure the center of loaf is fully cooked. Let cool. Enjoy with a spread of butter or nut butter. I like mine with sunflower butter.
