Paleo Granola (PALEONOLA)

Posted on by Dr. Karen

PALEONOLA

This recipe is gluten/ dairy free and very good for you!

Wet ingredients: 

1/2 cup coconut oil

1/2 cup honey

2 tsp. vanilla

Spices, as much as you would like (a good suggestion:  1/2 Tbl. cinnamon, 1/2 tsp. nutmeg, 1/4 tsp. cloves, 1/2 tsp. ginger, 1/4 tsp. allspice)

Nut/ Seed Mixture:

3 cups sliced almonds

1 cup chopped walnuts

1/2 cup unsweetened shredded coconut

1/2 cup sesame seeds

1/2 cup flax seeds

1 cup raisins (golden are yummy!)

Directions:

1. Heat wet ingredients in a small pot over the stove, just until warm.

2. Mix all dry ingredients together

3. Pour the warm wet ingredients over the nut/ sed mixture and stir.

4. Spread the mix onto one large cookie sheet.

5. Bake at 300 degrees for 20 minutes.

6. Let cool completely before putting it away to make it crunchy.  Enjoy!

Turkey French Onion Sliders

Posted on by Dr. Karen

Turkey French Onion Sliders

Carmelize 1 sliced  large yellow onion in 1 Tbl. olive oil by stirring every 5 minutes for 30 minutes.  Transfer to bowl and cool.

In large bowl, add carmelized onions, 1 pound ground turkey or chicken, 1/4 cup chopped parsley, 1/2 tsp. salt, 1/4 tsp. pepper.  Mix well and shape into mini sized burgers.  Grill and enjoy in a gluten free bun or in a piece of iceberg lettuce!

Chicken Spring Lettuce Wraps

Posted on by Dr. Karen

Chicken Spring Lettuce Wraps

Cook 1/4 cup brown rice

Broil or grill 4, 4-oz. chicken breasts, slice into bite size pieces

In large bowl combine chicken, 1 Cup shredded red cabbage, 1 cup peeled and diced mango (or pineapple), 1/4 cup cooked brown rice, 2 Tbl. chopped cilantro, 2 Tbl. lime juice, 2 Tbl. tamari sauce, 1 tsp. sesame oil, and 1/4 tsp. black pepper.  Mix well and put in iceberg lettuce leaves. Enjoy!

Italian Wedding Soup with Chicken Meatballs and Parsley

Posted on by Dr. Karen

Italian Wedding Soup with Chicken Meatballs and Parsley

1 Tbl.extra-virgin olive oil

1 cup chopped yellow onion

2 carrots, peeled and chopped, about 1 cup

2 stalks celery, chopped

4 cloves garlic, thinly sliced

8 cups chicken stock

1 bunch broccoli rabe, coarsely chopped, about 4 cups

1.5 cups parsley, chopped

1 15-ounce can cannellini beans, drained and rinsed

salt and freshly ground black pepper to taste

For the meatballs:

1/2 pound ground chicken or turkey

1/2 cup parsley

1/2 tsp. salt

1/4 tsp. pepper

1/4 cup ground rice crackers or cooked rice

Preheat oven to 375 degrees.  Heat the olive oil in large soup pot and saute the onion, carrots, celery and garlic until al dente.  Add chicken stock and simmer until veggies are tender.  Simmer and make meatballs by mixing the meatball ingredients and shape into small balls and arrange on a baking sheet lined with parchment paper.  Bake for 10-15 minutes, until meatballs are cooked through.  Add them to the simmering soup.  Add the broccoli rabe, parsley, and beans and simmer five minutes to heat through.  Season with salt and pepper to taste.  Enjoy!

 

 

Clearvite Diet: What you can eat

Posted on by Achtermann Chiropractic

This list is ever evolving so you can always check back for updates.   If you can’t find these items at the regular grocery store, you should be able to find them at Vitamin Cottage/Whole Foods.

Here’s what you can eat:

  • Beans (white, chickpeas, navy, red kidney, black)
  • Peas (snap, frozen)
  • Fish (not shellfish)
  • Chicken, turkey, lamb, (preferably organic)
  • Fresh organic fruit and veggies (the more the better!)
  • Raw pumpkin/sunflower seeds, nuts (but not peanuts!)
  • Rice cakes (without dairy, soy)
  • Edward and Sons Brown Rice Snaps (unsalted sesame)
  • Unsulphured dried apricots
  • Taro chips (Terra Exotic Vegetable Chips)
  • Almond butter (on chips, rice cakes)
  • Grapefruit
  • Quinoa hot cereal
  • Rice (any)
  • Rice Shreds (cheddar flavor, can be a cheese replacement but does not melt well)
  • Green salad (broccoli, cauliflower, sunflower seeds, rice shreds, kale, peppers, peas, etc. – on the weeks that allow animal protein you can also add some lean chicken breast)
  • Avocados (for your green salad)
  • Baked white potato or sweet potato
  • Guacamole
  • Mother’s Salted Plain Whole Grain Rice Cakes
  • Pamela’s Ginger Cookies (with slice almonds)
  • Hummus (made from chickpeas)
  • Lara Bars (apple, chocolate coco, cherry pie)
  • Annie’s Salad Dressings (Light Raspberry Vinaigrette, Roasted Red Pepper, Tuscany Italian)
  • Tinkyada’s “Pasta Joy” Brown Rice Pasta