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Feb 22, 2017

Quinoa Breakfast Bowl

Ingredients  (2 servings)

  • 1/2 cup of quinoa cooked in almond or coconut milk (instead of water)
  • 1 banana 
  • Coconut oil
  • Dash of cinnamon
  • Chia seeds
  • 1 tablespoon nut butter of choice
  • Coconut flakes, strawberries, pomegranate seeds, mango, blueberries (optional)


Directions
  • Saute sliced banana in coconut oil and cinnamon 
  • Add to cooked quinoa
  • Add nut butter 
  • Top off with coconut flakes or other fruit and chia seeds

Feb 21, 2017

Thai Salmon Vegetable Salad

Ingredients
    Salmon:
  • 1 lb sockeye salmon
  • 1/4 cup coconut aminos
  • 1/2 lime, juiced
  • 1 tsp sesame oil
  • 2 tbsp white vinegar
  • 1/4 tsp cayenne (or more to taste)
  • 1/2 tsp red pepper
  • 1/2 tsp garlic powder
  • 1 tsp ginger


  • Dressing:
  • 1/2 cup cashews
  • 2 tbsp coconut aminos
  • 1/2 lime, juiced
  • 4 tbsp coconut milk
  • 2 tbsp apple cider vinegar
  • 1/4 tsp garlic powder
  • 1/2 tsp ginger, grated
  • 1 tbsp cilantro
  • 1/4 tsp cayenne
  • 1/4 tsp red pepper flakes
  • Salad:
  • 1 zucchini, spiralized
  • 1 cucumber, spiralized
  • 1 carrot, spiralized or sliced with a vegetable peeler
  • 1 red bell pepper, julienned


Instructions
  1. Mix together the marinade for the salmon in a shallow dish. Place salmon, flesh side down in the dish. Let marinade for about an hour.
  2. Meanwhile, grind up the cashews in a food processor until finely ground, almost a paste. Add in the rest of the dressing ingredients and blend until smooth.
  3. Set the oven to broil on high. Place the rack about 6 inches below the broiler. Place salmon steaks skin side down on a oiled baking sheet. Broil for about 8 minutes, or until fully cooked.
  4. Portion out about 2 cups of the spiralized vegetables into a bowl. Top with salmon and dressing.

Feb 10, 2017

A Handful of Nuts a Day Cuts the Risk of a Wide Range of Diseases


A large analysis of current research shows that people who eat at least 20 g of nuts a day have a lower risk of heart disease, cancer and other diseases. The analysis of all current studies on nut consumption and disease risk has revealed that 20 g a day-equivalent to a handful-can cut people's risk of coronary heart disease by nearly 30%, their risk of cancer by 15%, and their risk of premature death by 22%.
An average of at least 20 g of nut consumption was also associated with a reduced risk of dying from respiratory disease by about half, and diabetes by nearly 40%, although the researchers note that there is less data about these diseases in relation to nut consumption.
The study, led by researchers from Imperial College London and the Norwegian University of Science and Technology, is published in the journal BMC Medicine.
The research team analyzed 29 published studies from around the world that involved up to 819,000 participants, including more than 12,000 cases of coronary heart disease, 9,000 cases of stroke, 18,000 cases of cardiovascular disease and cancer, and more than 85,000 deaths.
While there was some variation between the populations that were studied, such as between men and women, people living in different regions, or people with different risk factors, the researchers found that nut consumption was associated with a reduction in disease risk across most of them.
Study co-author Dagfinn Aune from the School of Public Health at Imperial said, "In nutritional studies, so far much of the research has been on the big killers such as heart diseases, stroke and cancer, but now we're starting to see data for other diseases."
"We found a consistent reduction in risk across many different diseases, which is a strong indication that there is a real underlying relationship between nut consumption and different health outcomes. It's quite a substantial effect for such a small amount of food."
The study included all kinds of tree nuts, such as hazel nuts and walnuts, and also peanuts-which are actually legumes. The results were in general similar whether total nut intake, tree nuts or peanuts were analyzed.
What makes nuts so potentially beneficial, said Aune, is their nutritional value: "Nuts and peanuts are high in fiber, magnesium, and polyunsaturated fats-nutrients that are beneficial for cutting cardiovascular disease risk and which can reduce cholesterol levels.
"Some nuts, particularly walnuts and pecan nuts are also high antioxidants, which can fight oxidative stress and possibly reduce cancer risk. Even though nuts are quite high in fat, they are also high in fiber and protein, and there is some evidence that suggests nuts might actually reduce your risk of obesity over time."
The study also found that if people consumed on average more than 20 g of nuts per day, there was little evidence of further improvement in health outcomes.
(Source: BMC Medicine- December 2016)

Chocolate Fondue

INGREDIENTS

1C unsweetened cashew milk
2tbsp coconut oil
1tsp vanilla
Pinch of fine sea salt
12oz of dark chocolate chips (about 1¾ C)
Serve with banana slices, pineapple, kiwi, and strawberries



INSTRUCTIONS

In a small saucepan, heat cashew milk over medium low heat. Do not allow to come to a boil. Milk should just be very warm.
Add coconut oil, vanilla, salt, & chocolate chips. Let warm, then whisk together. Continue to whisk until chocolate is fully melted.
Remove from heat when chocolate is fully melted & smooth. Serve immediately if desired. Help keep fondue warm by serving in a fondue pot see over a small flame.

NOTES
Store in the refrigerator if not using right away. Reheat in 30 second increments in the microwave or in a small sauce pan over low heat.

Jan 27, 2017

Vindaloo Roasted Cauliflower with Chickpeas

Ingredients

  • 1 head cauliflower, cut into florets
  • 1 can chickpeas, drained, rinsed and patted dry
  • 2 tablespoons Vindaloo Curry powder
  • 4 tablespoons olive oil or ghee, melted 

Directions
  • Preheat oven to 425 degrees.
  • Toss cauliflower and chickpeas with Vindaloo Curry powder and melted ghee in large bowl.
  • Line a baking sheet with parchment paper. Arrange cauliflower and chickpeas in a single layer on baking sheet.
  • Roast for 15 minutes, then  rotate cauliflower and chickpeas. Bring temperature to 375 degrees and roast an additional 10 minutes, or until cauliflower is brown and tender.

Jan 9, 2017

Are you sure you're methylating?

Methylation is a simple biochemical process – the transfer of one carbon atom and three hydrogen atoms (CH3) from one substance to another. 5-MTHF, or methylfolate, is the most essential nutrient involved in methylation. However, 60 percent of the U.S. population have a genetic SNP (single nucleotide polymorphism) that prevents the conversion of inactive folates, like folic acid, into 5-MTHF. Genetic SNPs related to folate metabolism and methylation are implicated in numerous health conditions, including:
  • Allergies
  • Anxiety
  • Birth Defects
  • Cancer
  • Cardiovascular Disease
  • Dementia
  • Depression
  • Fatigue
  • Infertility
  • Memory Loss
  • Migraine
  • Recurrent Miscarriage

Dec 9, 2016

MEDITERRANEAN BAKED SWEET POTATOE

Ingredients
  • 4 medium sweet potatoes* (~140 g each)
  • 1 15-ounce (425 g) can chickpeas, rinsed and drained
  • 1/2 Tbsp olive oil
  • 1/2 tsp each cumin, coriander, cinnamon, smoked (or regular) paprika
  • optional: Pinch of sea salt or lemon juice

GARLIC HERB SAUCE
  • 1/4 cup (60 g) hummus (or tahini)
  • juice of 1/2 lemon (~1 Tbsp)
  • 3/4 - 1 tsp dried dill (or sub 2-3 tsp fresh)
  • 3 cloves garlic, minced (1 1/2 Tbsp or 9 g)
  • Water or unsweetened almond milk to thin
  • optional: Sea salt to taste (I didn’t need any)

TOPPINGS 
  • 1/4 cup (45 g) cherry tomatoes, diced
  • 1/4 cup (15 g) chopped parsley, minced
  • 2 Tbsp (30 ml) lemon juice
  • Chili garlic sauce


Instructions
  1. Preheat oven to 400 degrees and line a large baking sheet with foil.
  2. Rinse and scrub potatoes and cut in half length wise. This will speed cooking time. Otherwise leave whole and bake longer (approximately double the time (45 min - 1 hour).
  3. Toss rinsed and drained chickpeas with olive oil and spices and place on a foil-lined baking sheet.
  4. Rub the sweet potatoes with a bit of olive oil and place face down on the same baking sheet (or another baking sheet depending on size).
  5. While the sweet potatoes and chickpeas are roasting, prepare your sauce by adding all ingredients to a mixing bowl and whisking to combine, only adding enough water to almond milk to thin so it’s pourable. Taste and adjust seasonings as needed. Add more garlic for more zing, salt for savoriness, lemon juice for freshness, and dill for a more intense herb flavor. I found mine didn’t need anything else.
  6. NOTE: If you don’t have hummus, tahini will make a great base substitution for the sauce - just adjust the seasonings to accommodate the lack of flavor tahini provides.
  7. Also prepare the parsley-tomato topping by tossing tomato and parsley with lemon juice and setting aside to marinate.
  8. Once sweet potatoes are fork tender and the chickpeas are golden brown - roughly 25 minutes - remove from oven.
  9. For serving, flip potatoes flesh-side up and smash down the insides a little bit. Then top with chickpeas, sauce and parsley-tomato garnish. Serve immediately.
Nutrition Information
Serving size: 1 of 4 Calories: 313 Fat: 5g Saturated fat: .7g Carbohydrates: 60g Sugar: 3.9gSodium: 82mg Fiber: 11.7g Protein: 8.6g


Recipe by the minimalist baker