Probiotics are good bacteria that keep the gut healthy and help fight infections and #inflammation. Fermented foods like yogurt, pickles, sauerkraut, and sourdough bread are great sources: https://bit.ly/3zPQxl4#HarvardHealth
Smoothies are a quick and easy way to get probiotics. Here is a recipe that is ideal for a breakfast, snack, or post-workout drink. Combine all the ingredients in a blender or food processor and blend until smooth.
Simple Fruit Smoothie
1 cup plain nonfat yogurt
1/4 cup orange juice
1/2 banana, cut into pieces
1/2 cup fresh or frozen blueberries
1/2 cup ice
Servings: 1
Serving size: 12 ounces
Nutrition: 260 calories, 0.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 110 mg sodium, 42 g total carbohydrate, 3 g fiber, 26 g total sugars (includes 0 g added sugar), 24 g protein
Source: The Harvard Medical School 6-Week Plan for Healthy Eating.
#MayoClinicRecipes: Smoked #Gouda and vegetable poached #EggSandwich —Try this great sandwich for breakfast or a brunch this weekend. You can also roast peppers by placing them directly over a gas burner or grill for 5 to 10 minutes. Enjoy! https://mayocl.in/2umGUda
Who says pumpkin spice is only exciting in latte form?
Don’t just reserve pumpkin for pumpkin spice lattes and pie! These easy spice cookies are a great way to spread the pumpkin love throughout the entire season.
If you don’t have any aluminum-free baking powder in your cupboard, pick some up the next time you go shopping. Aluminum may pose potential risks to your health as a neurotoxin. While the dose of aluminum is what makes the poison, some studies show a relationship between aluminum that is stored in your body and neuro-disorders (such as Alzheimer’s disease.) Limiting exposure to all metals is a protective measure we can take to optimize our health.
Ingredients
1 cup pumpkin puree, fresh or canned 1 tablespoon pure maple syrup 1/3 cup unsweetened applesauce 1 teaspoon pure vanilla extract 1/4 cup vegan palm shortening or melted coconut oil 1 cup oat flour 1/2 cup almond flour 1/2 teaspoon baking soda 1/2 teaspoon aluminum-free baking powder 1 teaspoon ground cinnamon 1/2 teaspoon pumpkin pie spice Pinch sea salt 1/2 cup chopped pecans 1/4 cup mini chocolate chips
Directions
Preheat oven to 350°F.
Mix the pumpkin, syrup, applesauce, vanilla and shortening (or oil if using) in a large bowl. Alternatively, place in a blender and blend until combined.
In a separate medium bowl sift the oat flour, almond flour, baking soda, baking powder and spices together.
Add the dry ingredients to the pumpkin mixture and mix to combine. Then fold in the pecans and chocolate chips.
Scoop 1 tablespoon of batter onto a large baking pan lined with parchment paper. Repeat until all batter is used. Place baking pan into the oven and bake for 20 to 25 minutes, or until just slightly firm. Remove the cookies from the oven and serve warm or room temperature.
Store uneaten cookies in a sealed glass container at room temperature for two days or in the refrigerator for up to five days.
Nutrition information (per serving)
Makes 3 dozen cookies
Calories: 43 Total fat: 2 g Saturated fat: 2 g Cholesterol: 0 mg Fiber: 1 g Protein: 1 g Carbohydrate: 5 g Sodium: 25 mg
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
Are you craving the taste of a pizza but not the guilt and all the calories? Consider trying this healthy remake of French bread pizza that could turn into your new favorite Friday night treat. It’s easy, delicious and approx. 265 calories per slice.
Dietitian’s note: For a crispier pizza, bake on a pizza stone — a heavy, round plate that simulates the brick bottoms of some commercial pizza ovens. For best results, put the pizza stone on the lowest oven shelf.
Ingredients
1 cup diced asparagus
1 cup diced Roma tomatoes
1 cup diced red bell pepper
1 tablespoon minced garlic
1 loaf French bread, about 8 inches long, sliced in half and cut into 4-inch sections
1 cup pizza sauce
1 cup reduced-fat shredded mozzarella cheese
Directions:
Heat the oven to 400 F. Lightly coat a baking sheet with cooking spray.
In a small bowl, add the asparagus, tomatoes and pepper. Add the garlic and toss gently to coat evenly. Arrange the French bread on the baking sheet. Add 1/4 cup of the pizza sauce and 1/4 of the vegetable mixture to each section. Sprinkle each with 1/4 cup mozzarella cheese.
Bake until the cheese is lightly browned and the vegetables are tender, about 8 to 10 minutes. Serve immediately.
Serving size: 1 4-inch section
Calories 265
Total fat 5 g
Saturated fat 2 g
Trans fat 0 g
Monounsaturated fat 0.5 g
Cholesterol 12 mg
Sodium 660 mg
Total carbohydrate 40 g
Dietary fiber 4 g
Added sugars 0 g
Protein 15 g
Healthaware 