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Cauliflower 1-Potato Salad

March 4, 2019 by towers

Well, you could leave the potato out of this salad and it would still be delicious BUT using 1 medium-sized potato with a whole head of cauliflower will allow you to mimic potato salad better. The good news is that you are not only reducing your carbs by not using just potatoes as in a traditional potato salad, but you are adding more cruciferous vegetable to your diet. Unlike many salads this one stores well in the fridge for a couple of days. Make a big batch to last 3 days. The original recipe is from Dr Bruce Fife’s “Keto Cookery” but I changed it some. You could add a few boiled (and then mashed) eggs to it also.

1 large head of organic cauliflower, just the florets, cut into bit-sized pieces

1 medium-sized red potato, peeled and cubed into 1/2 inch pieces

3 medium stalks of organic celery, chopped fine

1/4 cup finely minced red onion

2 medium-sized dill pickles, chopped

1 cup home-made mayonaisse

1 Tbsp. prepared yellow mustard

1 Tbsp. organic apple cider vinegar

1/4 cup minced fresh dill or 2 tsp. dried dill weed

sea salt and black pepper to taste

In a large bowl mix the mayo, mustard, onion, pickles, vinegar, dill. Set aside so that the onion marinates while you prepare the rest of the ingredients.

Place the potato cubes in a vegetable steamer and steam over water until tender. Remove from steam and rinse with cool water. Drain well. Add to the mayo mixture and stir well. Add the celery to the mixture and stir well. Set this mixture aside. If you are going to add boiled eggs, mash them and add them now.

Cut the cauliflower so that the tough inner parts are removed and discarded. You just want the florets–place them in the vegetable steamer and steam until tender. Be sure not to over or under cook or the texture of your salad will not be good. Once the water boils in the steamer reduce the heat and continue lightly steaming with the lid cracked slightly until you can pierce with a fork a floret without resistance–it should not be mushy! Remove from heat immediately (it will keep cooking if you leave over the hot water) and rinse with cool water. Drain well and add to the rest of the ingredients. Stir well and add salt and pepper to taste. Good served at room temperature or can be chilled first. A couple of hours in the fridge marinates the vegetables for more flavor so it is best to prepare ahead.

Filed Under: Monica's Recipes

Spicy Coconut Chips

March 4, 2019 by towers

Great snack food that is gluten and dairy-free and easy to make. Most health food stores have organic dried coconut “chips”–these are about the size of corn flakes. It’s fine to eat them plain but I like to coat them with other ingredients such as the spices in this recipe. I prefer to bake them at a lower temperature even though it takes a little longer. This preserves more nutrients and helps avoid burning which these chips do quickly at higher temperatures.

4 cups organic coconut chips

2 Tbsp. organic wheat-free tamari

2 Tbsp. maple syrup

2 Tbsp. balsamic vinegar–the artisan variety from Italy that is thick as syrup

1 tsp. smoked paprika

1 tsp. nutritional flakes (optional)

sea salt to taste (won’t need much because tamari is salty)

Mix all ingredients except the coconut in a large bowl. Add the coconut chips and toss well until all the chips are coated. Spread 1/2 the mixture in each of two baking dishes that are at least 8 X 12. Place in a 200 degree F oven. Stir every 30 minutes and bake until dry–about 2 hours. Store in a glass mason jar at room temperature. Enjoy as a snack or as a garnish on salads.

Filed Under: Monica's Recipes Tagged With: coconut chips, coconut chips recipe

Broccoli Millet Soup

February 1, 2019 by towers

Too healthy-sounding for you? I promise this soup is yummy if you have a good broth. I prefer home-made chicken broth which is extra flavorful and that is what I used in this recipe. If you have some leftover millet grits, making this soup will be even quicker. In fact, if you have some leftover chicken, add that too!

Serves 4

1 large yellow onion, chopped fine

1/4 cup ghee or coconut oil (I used ghee)

2 cups broccoli floretes

1 quart chicken broth

2 cups cooked millet grits

1/4 cup chickpea miso, mashed and mixed well in 1/3 cup of water

sea salt to taste and black pepper if desired

Saute the onion in melted ghee or coconut oil in a medium-sized soup pot over medium heat. Give an occasional stir and saute for about 5 minutes until onions are tender. Layer the broccoli over the onions and cover the soup pot. Let the broccoli steam over the onions with heat on a low setting so onions don’t burn for about 5 minutes. Add the broth and bring to a simmer. Add the millet grits and mix well. Again, bring to a simmer to thoroughly heat the millet. Keep heating until the broccoli is tender but still bright green–if you overcook the broccoli it will be a drab green color. Remove from heat and add the miso paste. Stir well. Season to taste with salt and pepper.

Filed Under: Monica's Recipes

Lentil Arugula Salad with Noodles

January 11, 2019 by towers

Sprouted lentils again?  Well yes, because they are so quick and they store in the fridge for up to 2 weeks once you have them sprouted.  For sprouting instructions and a brief discussion go here.  We use organic brown rice fettuccine for noodles.  Remember that pasta made with any grain–even gluten-free grain– is concentrated starch and may cause blood sugar stress.   My solution is to limit the amount I add to a dish and dilute with plenty of vegetables.

Serves 2

1 large onion, chopped fine

3 Tbsp. extra-virgin olive oil

1 tsp. ground cumin

1 cup of lentil sprouts

1 Tbsp. nutritional yeast

1 Tbsp. organic tamari

cayenne pepper to taste, optional

1 cup cooked brown rice fettuccine

4 cups young arugula leaves (2 cups per serving)

Cook the noodles following the instructions on the package–use a handful that is about an inch in diameter and break the nookles into 4 inch pieces before you put them in the boiling water.  After draining the noodles leave them in the pot so they stay warm but stir a Tbsp. of olive oil into them to reduce stickiness.  Set aside.

Saute the onions is a skillet with 2 Tbsp. olive oil.  Stir for a few minutes over medium heat.  Add the cumin and stir.  Add lentils and cook for 5-10  minutes stirring every few minutes.  Add yeast, tamari, and cayenne if desired.  Stir well and heat for a few minutes.  Add cooked noodles and toss to mix well.

Serve over bed of arugula.

 

 

Filed Under: Monica's Recipes Tagged With: arugula recipe, brown rice noodle recipe, sprouted lentils recipe

Who needs stiffness and pain?

November 30, 2018 by towers

Please explain why you came to our office.

“I started seeing Dr. Burgoon to help with my TMJ and tight shoulders and neck four years ago.”

Please describe your response to treatment.

“The frequency of my TMJ headaches has been greatly reduced!  I feel better more of the time and feel like I have much better posture and alignment. It’s so nice to not be stiff, sore, and in pain!”

Filed Under: Patient Testimonials Tagged With: chiropractic and TMJ headaches, stiff neck, TMJ, TMJ disorder, TMJ headaches

New Research: Chiropractic Effective & Safe

November 29, 2018 by towers

Non-opioid pain management is needed now more than ever before.  Four new studies support what we have known clinically for some time:  chiropractic treatments are safe and effective.  Check out the summaries of the four studies  and share with a freind!

Filed Under: Uncategorized

Lentil Stew

November 28, 2018 by towers

Previous posts on sprouted lentils say it all.  When I sprout lentils I use 2 cups dry and get about 5-6 cups sprouted.  They will keep in the fridge for up to 1 week to 10 days.  These are so easy to make a quick meal that it is worth remembering to sprout some once a month or so.  Here’s my latest that was inspired from seeing the lentils and some turkey broth that I made after Thanksgiving dinner in my fridge.

2 cups lentil sprouts

1 large onion

2 Tbsp. coconut oil

1 tsp. turmeric powder

1 tsp. cumin powder

1/2 tsp. coriander powder

cayenne, a pinch, optional

2 cups turkey or chicken broth

salt and pepper to taste

Heat the coconut oil in a medium-sized soup pot.  Add the chopped onion and saute over medium heat for 5 minutes giving an occasional stir.  Add the spices and stir well.  Add the lentils.  Stir well.  Continue heating on medium heat for another few minutes stirring to prevent sticking on bottom of pan.  Add broth. Bring to a simmer and cook for 10 minutes.  Season with salt and pepper.  Can be served alone or over millet grits, rice, or noodles. (I use organic brown rice fettucine.)

–

 

Filed Under: Monica's Recipes Tagged With: Gluten-free lentil stew, sprouted lentil recipe

Neck/Back Pain Not Just Muscular

November 6, 2018 by towers

Please explain why you came to our office.

“After suffering a traumatic fall, I experienced pain in my  neck and back.  After two therapeutic massages I knew it was not simply muscular.”

Please describe your response to treatment.

“I have experienced complete relief in both my neck and back which has enabled me to be pain-free, comfortable, and sleep well again.”

52 year-old female

Filed Under: Patient Testimonials Tagged With: chiropractic for injury from fall, chiropractic treatment for neck and back pain

Potato-Zucchini Salad

July 16, 2018 by towers

Not another zucchini recipe!  Perhaps you have noticed a thread in some of these recipes:  I aim to lower the carb content of some favorite recipes plus get more vegetables into the  diet.  In this case, I am making good use of the relatively bland, non-starchy zucchini  that is abundant and inexpensive– especially if you garden or know someone who does.

I’ve always loved potato salad in the summer when it’s a relief to serve cold foods.  This version is lighter (as you would expect since it dilutes the potato with zucchini) but still very satisfying.  We didn’t miss the eggs when I served it, but if you have some boiled eggs on hand you could add a few.  We had this with some wild salmon, sauerkraut,  and cucumber-parsley-mint juice last night for a simple meal.

Serves 4

3 medium-sized (about 3 inches in diameter) red potatoes, unpeeled but scrubbed and cut into 3/4 inch pieces

1 zucchini, about 8 inches long and 2 inches round, quartered lengthwise and then cut across into 1/2 inch pieces

1 medium-sized onion, finely chopped

1 stalk celery, finely chopped

1 dill pickle, chopped

1/4 cup mayonnaise (I had homemade with olive oil on hand)

1 Tbsp. prepared yellow mustard

1/4 cup extra-virgin olive oil

salt, pepper to taste

Steam potatoes covered in a vegetable steamer until tender when pierced with a fork.  Remove from heat and steam and allow to cool while proceeding with preparing other ingredients.

In a medium-sized serving bowl, whisk the mustard and mayo until smooth.  Add the olive oil and blend well.  Add the onion, celery, and pickle. If you have the time, allow this mixture to marinate 20-30 minutes to mellow the raw onion.

Now add the potatoes and zucchini and mix thoroughly. Add salt and pepper to taste.  Best served immediately.  It is good the next day but the zucchini pieces won’t be as crisp.

 

 

Filed Under: Monica's Recipes Tagged With: potato salad recipe, reduced carb recipe, zucchini recipe

Zucchini Challenge turns into Miso Zucchini Broth

July 13, 2018 by towers

Being a gardener, I’m susceptible to zucchini guilt–feeling very guilty for pitching nature’s bounty in the form of overgrown zucchinis onto the compost pile.  It’s hard to keep up with harvesting them, especially once your refrigerator is full of zucchini!  I have suggested a practical solution in a previous recipe.  Well, it is that time of year again and I thought to remind you about “putting up” zucchini the easy way.  If you are faced with the zucchini challenge, visit that post!

Yesterday, I grated 6 medium-sized zucchini; besides the 3 bags of “wrung out” grated zucchini I froze, I also got 1 quart of zucchini “water” which I refrigerated. This morning I had a smoothie for breakfast and instead of water, I used the zucchini juice that is generated by following this previously posted recipe.  It was much better with the zucchini juice!  Yes, the salt in the zucchini juice will alter the taste but it was more than that.  A nice surprise given I was expecting to taste, well, zucchini.

Enjoy the growing season with all its bounty!

Here’s another idea for a quick, nourishing broth using the zucchini “water”:

1 cup zucchini “water”

1/2 tsp. dried onion flakes or granules (not onion salt)

1 tsp. miso (I like “MisoMaster” chickpea miso)

Heat zucchini “water” and onion granules in a saucepan to a simmer.  Remove from heat.  Place miso in a mug or bowl.  Add a little of the hot liquid and mix the miso paste into the liquid until homogenized.  Add the rest of the hot liquid to the mug and stir well.  Enjoy while warm.

 

 

Filed Under: Monica's Recipes Tagged With: miso broth, miso zucchini broth, what to do with zucchini, zucchini recipes

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Roanoke, VA 24015
(540) 343-6636

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