Please explain why you came to our office.
“I had some lower back and right hip pain.”
PLease describe your response to treatment.
“I responded to treatment in a positive way. Back and hip feel much better.”
~66 year-old male
Turnips with Carrot and Onion
Turnips are the round tap roots of the turnip plant. Folks from the South may be familiar with turnip greens but the root is good also. If you’ve never seen them in the produce section, they’re about the size and shape of beets but they are white with a purplish blush around the top. Give this low-glycemic vegetable a try–it’s a nutrient-dense Brassica without the characteristic strong taste of this family of vegetables.
Serves 2
1 turnip (the size of a big orange), chopped into 1/2 inch cubes
1 large carrot, chopped into 1/2 inch cubes
1 large onion, chopped fine
2 Tbsp. ghee or coconut oil or a mix of the two
1 tsp. turmeric powder
1/2 tsp. cumin powder
1/4 tsp. clove powder
salt to taste
Slice off the top end of the turnip and carrot and scrub them very well before chopping–no need to peel as long as you can remove all the dirt with a vegetable brush. Melt oil in large skillet over medium heat. Add onion and stir for a few minutes. Add the spices and stir again. Add the carrots and turnips and stir well continuing to cook over medium heat. Cover but give a stir to prevent sticking every few minutes. Check for tenderness after 10 minutes and cook until tender–carrot and turnip pieces should be easily pierced by a fork. Serve immediately.
Coconut Whipped Cream
Dairy-free whipped cream? Yes, this really works. Just be sure your can of classic organic coconut milk (only the full fat version) is very cold by refrigerating it overnight. Then once you open the can, be sure to scoop out only the white solid part (not the liquid in the bottom of the can) that has set up in the upper half of the can. The liquid in the bottom can be saved and used for smoothies. Keep the white solid part cold until you are ready to “whip”. Also, chill the bowl you will be using to whip the “cream”.
1 can organic, full-fat coconut milk, chilled in the refrigerator overnight
1 Tbsp. honey
1 tsp. vanilla extract
Scoop out the solid white coconut in the top of the can (as described above) and place in a bowl that has been chilled in the refrigerator. Whip with an electric beater. When beautifully creamy, add the honey and vanilla. Beat again until well mixed. Serve immediately or chill until served.
Macadamia Chocolates
Wholesome ingredients make the best desserts. These chocolate pieces are yummy alone or as topping on berries served with coconut whipped cream. Other nuts can be substituted for the macadamia nuts. Also, this mix would work as a chocolate layer on peanut butter or almond butter squares or fat bombs. Desserts do not have to be high in starch or sugar–I prefer them being higher in good quality fats. Here’s a good example of that principle.
2 Tbsp. cacao butter
2 Tbsp. coconut oil
2 Tbsp. ghee
1 cup chopped macadamia nuts
2 Tbsp. honey
1/4 cup cacao powder
1 tsp. vanilla extract
1/4 tsp. Redmond’s or Himalayan salt
Spread the chopped nuts in the bottom of a 8X12-inch shallow baking tray or dish. Set aside.
Melt first three ingredients in a double boiler–only warm enough so that it melts. Mix well Take off heat. Stir in the honey, cacao powder, vanilla, and salt. Beat until thoroughly mixed and smooth; pour over the nuts. Refrigerate until hardened–at least 2 hours. Cut into 2-inch squares. Remove with spatula and serve cold.
Marinated Cauliflower
When the summer heat hits, vegetables served cold are a good way to go. Cultured or fermented vegetables are very popular now but don’t forget about marinating the more fibrous veggies too–cauliflower and broccoli are perfect for marinating. By partially cooking them before marinating them they are easier to digest but will still be crisp.
Other ingredient options are olives, grated carrots, chopped sweet red pepper, minced parsley, scallions, etc. I hope you have fresh herbs from your backyard or patio–fresh is best!
This mix of vegetables can be served over mixed salad greens or in place of steamed vegetables on your “perfect plate”.
Serves 4
Dressing for marinade:
1/4 cup of avocado oil
1/4 cup extra-virgin olive oil
3 Tbsp. unpasteurized apple cider vinegar
1 tsp. honey
1 tsp. prepared yellow mustard
1 Tbsp. minced, fresh oregano leaves or 1/2 tsp. dried oregano
1/4 cup chopped, fresh chives or 1 Tbsp. dried chives
1/2 tsp. sea salt
Vegetables:
1 head of cauliflower, broken and cut into small florets
1/4 cup pitted, chopped olives of your choice, optional
1 cup shredded carrots, optional
1 cup chopped sweet red pepper, optional
1/2 cup minced parsley, optional
1/2 cup chopped scallions, optional
Mix the dressing by placing all dressing ingredients except the chives in a blender container and blend well. Stir in the chives. Set aside and steam the cauliflower
Place the cauliflower florets in a vegetable steamer with the lid on and steam over boiling water for about 5 minutes–watch closely, stirring a few times, and pierce with a fork each time you stir. As soon as you can pierce a floret, remove steamer from heat and rinse the cauliflower with cold water briefly. Do not overcook! Place them in a bowl. Add dressing and other vegetables. Stir well until vegetables are coated with the dressing. Refrigerate until well-chilled for at least 2 hours. Serve cold.
Onion Flatbread with Caraway Seed
Grain and gluten-free, these squares made with mainly onion and dry shredded coconut are best served warm right out of the oven. The caraway seed is optional. I have served them with salad or soup instead of crackers. They are also delicious with a cheese spread made by blending together 1/4 cup feta cheese (I use sheep’s milk) and 2 Tbsp. mayonnaise and some fresh, minced chives if you have them.
Makes about 20 2-inch squares
1 large yellow onion, chopped
2 Tbsp. ghee
2 cups dry finely shredded coconut
1/2 cup sesame seeds
1 egg yolk
3 Tbsp. arrowroot flour
1 tsp. sea salt
1 Tbsp. ground caraway seed (grind whole seeds in blender)
Melt ghee in skillet. Saute chopped onion for about 5 minutes over medium heat stirring a few times. Remove from heat. Place all other ingredients into a food processor. Add the sauteed onions. Process until thoroughly mixed. Place the mixture into an oiled medium-sized baking pan. Rub 1 tsp. olive oil into the palms of your hands and press the “dough” evenly so that it is about 1/4-inch thick. Bake at 300 degrees F until lightly browned and dry to the touch. Baking time will depend on the size of your pan and how thick you spread the mixture–expect about 30 minutes. Remove from oven and cut into 2-inch squares. If you want more of a cracker rather than a moist flatbread, return the pan to the oven and let them bake longer at about 250 degrees F. Monitor closely so that they don’t over-bake. Serve warm, or refrigerate for later and warm again before serving.
Avocado Salad Dressing
This mild, creamy dressing works well with stronger tasting salad greens such as escarole, endive, radicchio, and arugula. It’s easy to make with a blender. If you like garlic, 1 clove of garlic is optional.
Makes about 1 cup of dressing.
1 avocado
juice of 1 lemon
2 Tbsp. balsamic vinegar
1/4 cup of extra-virgin olive oil
sea salt about 1/2 tsp. or to taste
Place all ingredients in a blender container and blend until smooth. Add a Tbsp or two of water if thinning desired.
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Coconut Sesame Snack Mix
Great snack mix for carrying or travelling. It provides fats to satiate and to get you burning fats but also is a good source of fiber– plus there are few if any calories from carbs. Experiment with different types of balsamic vinegars to vary the flavor.
4 cups organic coconut “chips” (large shavings of dried coconut meat with no added ingredients)–available from health food stores or wildlyorganic.com
1/4 cup organic sesame seeds
2 Tbsp. ghee, melted
2 Tbsp. vanilla balsamic vinegar (the good-quality Italian import–locally available at Oliveto)
1/2 to 1 tsp. Celtic or Himalayan salt
Melt ghee on low heat–don’t get it hot, just warm enough to melt–and place in large bowl (or melt the ghee in a large metal bowl). Add balsamic vinegar and mix well. Add the coconut chips and toss until all the coconut chips are coated with the ghee/balsamic mix. Sprinkle the sesame seeds and 1/2 tsp. salt over the coconut and mix well. Taste and add more salt gradually to taste if desired. Spread evenly in a large baking pan. Place in oven on lowest setting (my oven has a drying convection option at 140 F) and leave until thoroughly dry (3-6 hours) If your lowest oven temperature is higher, be very careful to watch for overbaking–drying time may vary widely depending on oven temp. You are not trying to toast or even lightly brown this snack mix–just want to dry it very well for storage and portability.
