GAPS friendly Archives - Towers Family Chiropractor

Coconut “Granola”

September 28, 2015 by towers

I do not recommend granola since it is most often made with a lot of concentrated sugar of some sort and poor quality oil (remember any product made with non-organic soy or canola or corn–their oils too–is very likely made from genetically modified seed). Also, the rolled oats in granola are high in phytate, a mineral binder that makes mineral absorption difficult for the gut. (A healthy way to have oatmeal is to soak rolled oats overnight, rinse and drain, and then cook in water for at least 20 minutes until creamy.) Here is a healthy version of granola.

Coconut Granola

4 cups of dried organic coconut “chips”(if not available use the smaller flakes)

2 cups soaked walnut halves or 1 cup sunflower and 1 cup pumpkin seeds (soak the walnuts or seeds in plenty of water overnight-rinse very well and drain before use)

3 Tbsp. honey

1 tsp. vanilla extract

Optional: raisins or other fried fruit chopped into small pieces.

Place all ingredients in a large bowl and stir well until mixture is homogenous. Spread in a baking pan (about 9″ by 12”). Bake at 250 degrees F until light gold and dried. This may take an hour or more depending on your oven. Stir every 15 minutes so it browns evenly and doesn’t overbake on the sides or bottom. You can also dry the mixture in a food dehydrator for “raw” granola. Allow the granola to cool completely before storing in a glass jar. Keep refrigerated.

Radicchio Salad

October 10, 2012 by towers

Ever wonder what that red and white-headed, lettuce-like vegetable is in the produce section? It’s not red cabbage; it’s in the chicory family so it’s technically not a lettuce either. It’s called radicchio and it’s delicious! It does have a bitter taste but if it’s balanced in a salad with milder tasting things it won’t be overpowering. Give it a try!

RADICCHIO SALAD

2 cups coarsely chopped radicchio

1 medium avocado, peeled, pitted, and cubed

1/2 cup zucchini relish (see recipe below) or use grated zucchini

10 green olives, pitted and sliced

1/4 cup feta cheese (optional)

2 Tbsp. extra-virgin olive oil

freshly-ground black pepper to taste (optional)

Mix all ingredients in a salad bowl except oil. Add oil and mix well. If you used grated zucchini instead of zucchini relish, add 1 Tbsp. fresh lemon juice and salt to taste. Serves 4.

Cultured Zucchini Relish

August 17, 2012 by towers

This lacto-fermented vegetable recipe appeared in Wise Traditions,, Fall 2011. Lacto-fermented vegetable recipes often are cabbage-based– this one is not and is a refreshing change as well as being easier to make. I made a few changes to the original recipe after experimenting with it. Besides being delicious–especially on salads, hot dogs, egg dishes, and with cheese–it is full of probiotics which are very healing to the digestive system. Unlike other relishes, the ingredients are never cooked thus preserving nutrient levels and enzymes. The fermentation process makes the raw ingredients very easy to digest–be sure not to heat it! It will keep in the refrigerator for weeks.

Zucchini Relish

2 medium small zucchini, grated

1 medium carrot, grated

1/2 sweet red pepper, chopped fine

1 medium-sized red onion, chopped fine

1 daikon radish, halved lengthwise and then chopped in 1/8 inch slices, optional OR 1 cucumber, chopped

1 large clove garlic, crushed

1 Tbsp. sea salt (I prefer Lima)

1 grape or oak leaf to maintain crispness (optional)

herbs of your choice are optional–1 tsp. dill weed and 1 tsp ground or whole caraway seeds are my favorite addition

Mix all ingredients except the leaf in a bowl. Let sit 5 minutes.

Place the leaf in the bottom of a glass quart-sized or 1/2 gallon-sized mason jar (wide-mouth jar is best so that the weight fits in). Spoon vegetable mix into the jar and be sure to pour all liquid into the jar also. Press the vegetables for 5 minutes or so by pressing down with a spoon to assist with release of liquid from the vegetables; this step is not always necessary as long as there is enough liquid to cover the vegetables in the jar. Be sure to leave at least 2 inches of air space at the top of the jar so that as the veggies ferment and bubble out gases the liquid doesn’t overflow the jar. For the weight that keeps the vegetables submerged in the liquid, use another smaller jar that fits inside the quart mason jar–any size that fits inside the mason jar is ok as long as it is tall enough for easy removal. You can fill the smaller jar with water so that is heavier. Press it down once or twice a day to assist with release of gas bubbles.

Put a towel or cheese cloth held in place with a rubberband over the top. Leave at room temperature for 2-3 days. Depending on how warm it is, the fermentation time will vary so taste the mixture every day. Keep refrigerated when you are ready to stop fermentation. If you prefer a crisp texture, refrigerate after 2 days. Also, consider adding the chopped cucumber after the fermentation of the other ingredients and right before you refrigerate so that the cucumbers will be crisp. Lots of options! Just be sure you get lots of fermentation bubbles going (indicating the growth of probiotic bacteria) before you refrigerate.

Cranberry Drink

November 18, 2011 by towers

This festive CRANBERRY DRINK has many merits! It is unusual in that the cranberries and oranges are not cooked or heated in any way; the nutrient levels are maintained better when a food is not heated. It has peppermint tea which aids digestion. It is not high in sugar since stevia is used to sweeten and the natural fruit sugar in the orange juice is diluted by the tea and cranberry juice. Many people do not realize that cranberries are very sour alone so that products made with them (besides being heated) are very high in added sugar. This drink is a refreshingly low-sugar way to enjoy the health benefits of cranberries. One other benefit—being a fluid it contributes to your 8 or so cups of recommended fluids a day.

RAW CRANBERRY ORANGE DRINK

1 12 oz. Bag fresh cranberries, organic is best

8 organic juicing oranges

3 peppermint tea bags

2-3 cups water

stevia extract to taste

This beverage can be made with a blender or a vegetable juicer. It is also helpful to have a citrus juicer.

Boil the water and pour into a glass quart jar or a teapot and add 3 peppermint tea bags or 3 Tbsp. of the dried herb. Let steep until cooled to room temperature.

Wash cranberries and drain. If you are using a vegetable juicer, put them through a vegetable juicer and set aside the juice. If using a blender place the cranberries into a blender. Add the tea to the blender and blend very well. Strain mixture through a strainer into a glass bowl and press pulp with a spoon until most of juice is removed. Discard pulp or put it into homemade cranberry sauce.

Juice oranges. Mix orange juice, cranberry juice, and tea if you used a vegetable juicer to extract the cranberry juice, in a pitcher. Add stevia to sweeten to taste. Enjoy!

Colorful Waldorf Salad

October 6, 2010 by towers

Colorful Waldorf Salad is a great way to serve red cabbage. We use plain yogurt to reduce the amount of mayonnaise in the recipe. Find some local crisp, red apples and red cabbage and give it a try!

1 1/2 cups shredded red cabbage

2 apples, cored, unpeeled, chopped in 1 inch pieces (use gala, fuji or

other sweet, crisp red apple)

2 celery stalks, chopped in 1/4 inch slices

1/2 cup walnut pieces, chopped

1/3 cup raisins

1/2 cup plain yogurt

1/4 cup mayonnaise

2 Tbsp. lemon juice

1 tsp. vanilla extract

1/4 cup honey

For the dressing, stir the yogurt, mayonnaise, lemon juice, vanilla, and

honey in a pyrex measuring cup until well mixed.

Put the rest of the ingredients in a salad bowl and mix well. Pour the

dressing over the mix and stir well. Refrigerate before serving.

Coconut “Granola”

Radicchio Salad

Cultured Zucchini Relish

Cranberry Drink

Colorful Waldorf Salad

Good Nutrition

Warming Broth for a Cold

Children’s Adjustments

Children with back pain

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