Do you miss seeing a stack of pancakes on the brunch table? Now you don’t have to. These grain-free, sugar-free, dairy-free pancakes are the perfect guilt-free treat. They’re easy to make, and the whole family will love them. Yum!
Ingredients
3 large omega-3 eggs ¾ cup almond milk ½ tablespoon freshly squeezed lemon juice 1 teaspoon pure vanilla extract ½ cup coconut flour ½ teaspoon baking powder ½ teaspoon baking soda Pinch of sea salt ¼ cup roughly chopped walnuts coconut oil, for greasing the skillet (about ¼ cup) 1 pint fresh blueberries ½ cup arrowroot 1 teaspoon cinnamon
Directions
In a large bowl, whisk the eggs and then add the almond milk, lemon juice, and vanilla. Whisk until well-blended. In a separate bowl, mix together the coconut flour, cinnamon, baking powder, baking soda, salt and arrowroot. Add the dry ingredients to the wet mixture, ¼ cup at a time, while continuously whisking. Once combined, gently fold in the walnuts.
Grease a large skillet and place over medium heat. Once the skillet is hot, use a ladle to pour 3-inch pancakes onto the skillet. Cook until bubbles appear, then flip. The pancake should cook on each side for about 2-3 minutes. Repeat with rest of the batter. Add a tablespoon or more of coconut oil to the hot griddle, as needed.
Make a blueberry sauce by simmering the blueberries in a small saucepan with 2 tablespoons of water for 10 minutes before serving.
To serve, place 3 pancakes on a plate and top each stack with the blueberry sauce.
Nutritional information (per serving)
Makes 2-3 servings.
Calories 423 Total Fat 19 g Protein 12 g Fiber 14 g Sugar 14 g Sodium 416 mg
This savory Greek appetizer is usually made with a lot of butter and a lot of feta cheese, which is delicious, but not really heart-healthy. Our just-as-delicious recipe offers a lighter, heart-healthier alternative!
Ingredients
Olive oil cooking spray
1 small onion, minced
One 10-ounce package frozen, chopped spinach
1/3 cup crumbled reduced-fat feta cheese
1/4 cup 1% cottage cheese
1/8 teaspoon ground nutmeg
1 1/2 tablespoons chopped fresh dill
Freshly ground pepper
1 tablespoon egg substitute
5 sheets frozen phyllo dough, thawed
Refrigerated butter-flavored cooking spray
Directions
Preheat the oven to 350 F. Coat a baking sheet with olive oil cooking spray.
Coat a large nonstick skillet with olive oil cooking spray. Add the onion and spinach; saute over medium-high heat until the spinach is thawed and the onion begins to wilt, 8 to 10 minutes. Stir frequently to break up clumps of spinach. Add the feta and cottage cheese along with the nutmeg, dill, pepper and egg substitute; mix well. Remove from heat and cool for 5 minutes.
Cut the phyllo dough into four lengthwise strips, covering the dough you’re not using with a damp tea towel so it doesn’t dry out. Coat each strip with the butter-flavored spray. Place a tablespoon of spinach mix on top of a strip of dough and fold over to make a triangle; continue folding over as if folding a flag. Place on the prepared baking sheet. Repeat, using all the remaining phyllo and filling. Coat each triangle with the butter-flavored spray. Bake for about 20 minutes, until browned. Serve warm.
Nutrition information (per serving)
Makes 20 pieces (10 servings/2 pieces serving)
Calories: 50 Total fat: 1.5 g Protein: 3 g Carbohydrate: 7 g Dietary fiber: 0 g Cholesterol: 0 mg Sodium: 180 mg Potassium: 60 mg
Generally, anything that’s good for your overall health will be good for your bones, too. Being proactive about your bone health is key to making them solid and strong for the long haul. These strategies in particular can help prevent low bone density and bone loss, the longer you focus on them.
This transitional and restorative yoga pose provides a full-body stretch
Physical therapist Dawn Lorring, PT, MPT, walks through the steps of how to do downward dog correctly and shares its many benefits.
From beginner’s yoga to more advanced practices, downward dog is one of the most popular poses…with a few common misconceptions.
Rounding your back, placing your feet too far apart or putting too much weight into your wrists can all create a deeper stretch than intended — which increases your risk of injury.
Physical therapist Dawn Lorring, PT, MPT, walks through the steps of how to do downward dog correctly and shares its many benefits.
What is downward dog?
Downward dog (also known as downward facing dog, facing dog pose or Adho Mukha Svanasana in Sanskrit) is a foundational yoga pose. It’s often used as a transition between movements, like sun salutations. It’s also a form of active resting, active stretching and strengthening. This allows you to check in with yourself and re-evaluate your intentions during your practice.
You do downward facing dog by putting your body into an inverted V-shape (or pyramid), as if there were a straight line that runs through the top of your head up your spine and out of your butt toward the ceiling.
How to properly do downward facing dog
Facing dog pose won’t usually be your first movement when doing yoga. Before trying it, it’s best to loosen up your muscles and joints and find ways to work it into your overall yoga practice.
Once you’re warmed up and ready to go, follow these steps:
Start on all fours with your hands shoulder-width apart and your knees in line directly behind your hips.
Spreading your fingers wide, press down into your hands and tuck your toes (almost like you’re using them to grip the floor beneath you).
As you exhale, bring your hips up and back, as if there’s a string pulling your butt toward the ceiling, so your body creates an inverted V-shape (or pyramid).
Focus on straightening your back, not rounding it, so your head and neck are relaxed between your upper arms. It helps to focus on pressing through your arms to “push” the ground away from you and keep your arms active.
Keep your legs straight and, if it’s comfortable for you to do so, try to drop your heels down to the floor.
Adjust your posture by shifting your weight between your hands and feet until you sink comfortably into the position.
Hold this pose for 10 to 15 seconds at a time, making sure to breathe throughout.
For a more relaxed stretch, bend your knees a little and readjust your posture as needed.
When you’re done, exhale and move into your next pose or slowly lower yourself to the floor to enter child’s pose.
“Downward facing dog isn’t about keeping your heels on the ground or holding it for long periods of time,” clarifies Lorring. “It’s really about making sure you’re going to a place that’s comfortable for you, so you can adjust your body as often as you need in this pose.”
Facing dog pose variations
If you have a hard time getting down on your hands and knees, try this wall variation:
Face the wall and place both your hands out in front of you so your palms are flat and your fingers are stretched out.
Keeping your head and back straight and your hands on the wall in front of you, slowly walk your legs backward.
As you move, walk your hands down the wall so you hinge at your hips and look directly at the floor.
Keeping your head and neck relaxed, hold this pose for 10 to 15 seconds before slowly returning to stand.
If you feel stress or discomfort in your wrists, you can modify by rolling up a towel or the edge of your yoga mat and placing the roll under the heels of your hands. This will decrease some of that pressure.
For a more challenging stretch that deeply engages your hips and hamstrings:
While in the downward facing dog position, lift one leg up and stretch it toward the ceiling.
For a deeper stretch, bend your outstretched leg back and over your body, so your knee is facing away from you.
Repeat this process with the other leg, holding the pose for as long as you feel comfortable on either side.
Downward dog benefits
Downward facing dog provides a full body stretch, while also strengthening and working your:
Adho Mukha Svanasana helps improve your flexibility and control, and provides you a moment of active rest. It also increases blood flow to your head and upper body when you’re in the inverted V position. But because of this, you should talk to your yoga instructor, athletic trainer or healthcare provider before starting this position if you have:
“Facing dog pose tries to improve flexibility but also builds the strength to control that flexibility,” says Lorring. “If you’re feeling excessive stress to a certain part of your body, then you’re probably holding the pose for too long or you’re trying to go into a range that you’re not ready for. We can help you get there.”
Physiotherapists rarely get a mention, but they improve the lives of millions of people every single year and so many of us would struggle without them. Huge thanks to every single one of you.
Start your day with a hearty and nutritious 6-grain hot cereal that will keep you energized and satisfied. Prepare a big batch over the weekend and enjoy a warm, comforting breakfast all week long. Top it with your favorite fruits or a dollop of yogurt for added natural sweetness.
Servings: 14 Serving Size: ½ cup
Nutritional Information Per Serving
114 calories
1 g total fat
0 g saturated fat
0 g transfat
0 g monounsaturated fat
0 mg cholesterol
74 mg sodium
21 g total carbohydrate
3 g dietary fiber
0 g total sugars
4 g protein
Ingredients
½ cup uncooked pearl barley
½ cup uncooked red wheat berries
½ cup uncooked brown rice
¼ cup uncooked steel cut oats
3 tablespoons uncooked quinoa
2 tablespoons of flaxseed
½ teaspoon kosher salt
1 ½ quarts water
Directions
In a large saucepan, combine the barley, wheat berries, rice, oats, quinoa, flaxseed and salt.
Pour water over ingredients, stir and bring to a boil over medium heat.
Reduce heat to low and simmer for 45 minutes, stirring occasionally.
Dietitian’s tip:
Make a big batch of this cereal on the weekend and reheat all week. Top with fruit or yogurt to add natural sweetness.
A top-down view of a chocolate smoothie bowl (thick smoothie served in a bowl with a spoon) garnished with chia seeds, large coconut flakes and cacao nibs. Healthy vegan breakfast. The smoothie portion contains banana, chocolate, almond milk and ice.
This pudding is packed with health-promoting chia seeds, almond milk, cinnamon, cocoa, coconut flakes and dried fruit. It’s the perfect chocolate treat.
Ingredients
½ cup Chia seeds
1 cup vanilla almond milk, unsweetened
1 cup 2% milk (may use all almond for non-dairy option)
1½ tablespoons honey
1 tablespoon cocoa powder, unsweetened
1 teaspoon cinnamon
1 teaspoon vanilla extract
2 tablespoons coconut flakes, unsweetened
2 tablespoons dried tart cherries, or other unsweetened dried fruit
Directions
Place chia seeds, milks, honey, cocoa, cinnamon and vanilla in a glass container with a tight lid.
Seal and shake well to combine. Refrigerate for at least 5 hours or overnight.
Serve topped with coconut flakes and dried fruit to garnish.
Note: For a smoother texture, blend pudding in a high power blender before refrigerating. Be sure to blend well to avoid a gritty texture.
Nutrition information
Makes 6 servings
Each 1/2 cup serving contains:
Calories 140
Total fat 7g
Saturated fat 2g
Trans fat 0g
Protein 4g
Total carbohydrate 16g
Fiber 6g
Sugar 7g
Cholesterol 5mg
Sodium 150mg
Healthaware 