Towers Family Chiropractor

Helping You to Better Health Naturally

Cauliflower with Pesto

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This recipe is a version of a previously posted recipe for green beans with pesto  This one uses primarily cauliflower.  One other difference is that I used pine nuts which does make pesto extra special.  The gluten-free bread shown here was delicious freshly baked and served hot with these veggies.  It is easy to make–stay tuned as I will post that recipe next time.

1 head of cauliflower, cored and cut into bite-sized florets

2 cups green beans, cut into 1-2 inch lengths

pesto, follow the link above for that recipe but double it

4 Tbsp. extra-virgin olive oil

 

Prepare the  pesto but double the recipe, and set aside.

Steam the cauliflower in a vegetable steamer until just tender–this means you can pierce the florets with a fork with just a little resistance.  Remove from heat and rinse with cool water to stop the cooking, drain, and place in a bowl.  Now steam the green beans to the same tenderness following the same procedure and then adding to the cauliflower in the bowl.  Now use a spoon and mix the vegetables together well.  Add the pesto mix and stir well again.  Add the olive oil and mix well again.  Taste and add more salt if desired.  Serve room temperature or keep in refrigerator to serve cold as it will keep for a few days.

Back and Hip Pain

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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

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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

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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

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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

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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

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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

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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.

Good Nutrition

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Towers Family Chiropractic

2302 Colonial Ave, SW, Ste A
Roanoke, VA 24015
(540) 343-6636

Our hours are:
Monday, Wednesday, Friday:
10:00am – 1:00pm and 2:00pm – 6:00pm
Tuesday, Thursday:
7:30am – 11:30am and 12:30pm – 4:00pm
Saturday:
9:00am – 12:00pm