While many sweet potato recipes are often relegated to a side dish, the potatoes take center stage at the table in my sweet potato casserole recipe. (A side dish that fits nicely next to this casserole? Our roasted Brussels sprouts recipe.)

Gluten- and meat-free, this is a healthy, delicious alternative to the calorie-packed versions, made with all-natural ingredients — there are no canned potatoes here! It’s perfect to serve around the holiday season or anytime you’re feeding a crowd.

Healthy Ingredients

What makes this a healthy sweet potato casserole? How many calories are in a sweet potato casserole? One serving is only 204 calories, and it’s still super-healthy thanks to the main ingredients:

1. Sweet potatoes

Are yams and sweet potatoes the same thing? No, and they’re actually entirely different plants. And while they’re similar, they have different nutrition profiles as well.

Which is healthier: potatoes or sweet potatoes? While they are similar in calories and carbs, sweet potatoes are slightly lower in both and have more fiber. As such, they can help with blood sugar balance, brain function, immune health, vision and weight management.

2. Pecans

Pecans supply a good amount of healthy fats, manganese, protein, fiber, copper, thiamine, magnesium, zinc and phosphorus. Thanks to these nutrients, pecans are great for supporting weight loss, heart health, brain function and more.

3. Coconut sugar

While you certainly don’t want to overdo it, coconut sugar makes for a healthier alternative to regular white sugar. That’s because it provides more vitamins, minerals and phytonutrients, making it a better choice for diabetics and anyone else looking to better gut balance.

4. Grass-fed butter

Another source of healthy fats, grass-fed butter, in moderation, is a healthier choice than processed butter products. It provides vitamin A, medium-chain triglycerides, conjugated linoleic acid and arachidonic acid, which all can boost health.

5. Coconut milk

High in manganese, copper, phosphorus, iron, magnesium, selenium, potassium, zinc and folate, mineral-rich coconut milk can benefits the heart, muscle mass, energy, weight management, digestion, blood sugar and join health.

6. Eggs

An excellent protein source, cage-free eggs are good for the eyes, heart, brain and skin.

How to Make Sweet Potato Casserole

How to do you make sweet potato casserole from scratch? While it takes a few hours to prepare, the amount of hands-on time is so minimal you’ll almost feel guilty about how easy this gluten-free sweet potato casserole recipe is — almost.

Ready to get your sweet potato fill? Let’s get started.

Preheat the oven to 400 degrees Fahrenheit while you prick the sweet potatoes with a fork. This ensures the insides remain fluffy while baking and keeps the potatoes from exploding in the oven.

Place them in a baking dish and bake for 60–90 minutes, until they’re cooked through and tender. When the potatoes are done, lower the oven temperature to 350 F — we’ll be back soon.

After letting the sweet potatoes cool off, peel the skins then place the potatoes in a large mixing bowl.

Let out any aggression while you mash them up, then add in half of the coconut sugar and butter, along with the coconut milk, vanilla, eggs and salt. Mix everything together until all ingredients are blended together.

Spread the mixture into a 9 x 13-inch baking dish. Now it’s time to get our hands dirty with this easy sweet potato casserole.

In a small mixing bowl, mix the rest of the coconut sugar with the Paleo flour (see our Paleo flour recipe). Add the rest of the butter and combine the ingredients with your hands until it resembles a crumble.

Stir in the pecans. This is my favorite part of this dish.

Spread the crumble over the sweet potatoes and bake for 30 minutes. Serve warm and enjoy.

This healthy sweet potato casserole is one of my favorite dishes to bring to holiday potlucks, or to serve at your own dinner. It’s always a crowd favorite, and it really is so simple to make.

You can get the kids helping in the kitchen with this recipe, too. They’d be great at peeling the potatoes (once they’ve cooled) or preparing the crumble.

I hope this healthy sweet potato casserole becomes a holiday favorite in your home like it is in mine!

Similar Recipes

Looking for other healthy recipes in the casserole category? Try these:

• Sweet Potato Hash Brown Casserole Recipe
• Vegetarian Egg Casserole Recipe
• Green Bean Casserole
• 45 Best Casserole Recipes (Including the Healthiest Chicken Casseroles!)

Here are a couple more sweet potato recipes as well:

• Sweet Potato Hash Browns
• Sweet Potato Hash Recipe
• Whipped Sweet Potatoes Recipe
• Sweet Potato Latkes
• Sweet Potato Pie

Sweet Potato Casserole Recipe

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• Author: Dr. Josh Axe
• Total Time: 2 hours 15 minutes
• Yield: 12
• Diet: Gluten Free

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Gluten-free sweet potato casserole is good for you, delicious and easy to make. Here’s a great version of this holiday classic.

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Ingredients

• 2 pounds sweet potatoes (roughly 6 medium-sized)
• ¾ cup coconut sugar, divided
• 4 tablespoons unsalted butter, divided and softened
• ¼ cup coconut milk
• 2 eggs
• 1 teaspoon vanilla extract
• ¾ tablespoon salt
• ⅓ cup Paleo flour
• ¾ cup chopped pecans

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Instructions

1. Heat the oven to 400 F.
2. Prick the sweet potatoes using a fork and slice sweet potatoes lengthwise.
3. Place facedown on a baking sheet lined with parchment paper. Bake for 45 minutes or until easily pierced with a fork.
4. Reduce the oven temperature to 350 F.
5. Peel the skin off the sweet potatoes, place the meat in a large mixing bowl, and mash it with a fork or potato masher. Add half the coconut sugar and butter, along with the coconut milk, eggs, vanilla and salt. Mix until well blended.
6. Spread mixture evenly into a baking dish or cast iron skillet.
7. In a small mixing bowl, mix the other half of the coconut sugar along with the flour. Add the other half of the butter and combine the ingredients with your hands until it resembles a crumble. Stir in the pecans.
8. Spread the crumble mixture over the sweet potatoes and bake for 30 minutes. Serve warm.

Notes

• If coconut sugar is too much sugar for you, you can try other sugar alternatives, such as stevia or monk fruit.
• Opt for organic, grass-fed butter and cage-free, free-range eggs.

• Prep Time: 60 min
• Cook Time: 75 min
• Category: Main dish
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 serving (114g)
• Calories: 204
• Sugar: 16.2g
• Sodium: 376mg
• Fat: 2.8g
• Saturated Fat: 3g
• Unsaturated Fat: 4.2g
• Trans Fat: 0.2g
• Carbohydrates: 31.2g
• Fiber: 3g
• Protein: 3.1g
• Cholesterol: 38mg

Keywords: easy sweet potato casserole, healthy sweet potato casserole, sweet potato casserole recipe

The post Sweet Potato Casserole: Healthy, Easy & Delicious appeared first on Dr. Axe.

While roasting or steaming Brussels sprouts and then adding a little butter can always work, the flavor goes up several notches when you add the below ingredients.

This side dish is especially appropriate come holiday time, as it will make itself known at the table and can even satisfy a vegetarian as the primary dish because it’s a perfectly balanced macronutrient (carbs, fat and protein) meal.

Key Ingredients

The reason your mother or grandmother wanted you to eat nutrition-rich Brussels sprouts is because they are packed with antioxidants, vitamins (K, C and A are tops), minerals, fiber, omega-3s and a good amount of protein for a vegetable. Regularly eating just a one-cup serving of the cruciferous veggie can help lower your risk of cancer, strengthen your bones, protect skin and eye health, aid digestion, fight inflammation, lower glucose and cholesterol … need I go on?

This roasted Brussels sprouts recipe adds even more vitamins and fiber with apple and the healthy fats of pecans and ghee. The lemon zest, thyme and shallots don’t just bump up the flavor either — they provide more vitamins and minerals to help aid the immune system and benefit the whole body.

While Brussels sprouts, apples and pecans are at their peak in the fall and winter, they’re available year-round, so try this recipe for a holiday gathering next to other great side dishes like sweet potato casserole or green bean casserole. It’s also great as a simple weeknight meal paired with a seared grass-fed steak.

Now let’s get started on this oven roasted Brussels sprouts recipe.

How to Make Roasted Brussels Sprouts

You may be wondering: How do I roast Brussels sprouts? Should you cut Brussels sprouts in half before roasting? Do you have to steam Brussels sprouts before roasting?

We have you covered.

Begin by heating the oven to 350 degrees Fahrenheit and grabbing a 13 x 9-inch baking dish. That’s the only dish you’ll need for this recipe!

Add two pounds of trimmed (cutting off the stems without taking too much of the nutritious sprout) and halved Brussels sprouts to the dish. (We’re making enough for a crowd, but you could easily half this recipe for fewer people.)

Throw in two minced shallots and some sea salt and freshly ground pepper. Mix these around so all the veggies get some seasoning.

Next, pour in about a cup of white wine. If you want to avoid using wine, you could use chicken broth, but the wine is going to enhance the sweetness of the roasted Brussels sprouts and help them caramelize a bit.

Next top the sprouts with spoonfuls of ghee, making sure all areas of the dish have some ghee. Now pop the dish in the oven for 30 minutes.

The Brussels sprouts are going to get a little browned and steamed in the wine and ghee.

Take the dish out of the oven, and add the zest of one lemon, one diced sweet apple (such as Braeburn or Fuji), one cup pecan pieces and one teaspoon of chopped fresh thyme.

You can also add a half-cup grated Zamorano or Pecorino Romano cheese if you’d like. Zamorano is a mild, tasty cheese made from raw sheep milk, which has similar benefits as raw goat milk products. Pecorino is a hard, salty Italian cheese also made from sheep milk.

Stir gently to combine — then it’s back to the oven for 15 to 20 minutes, just until the Brussels sprouts and apple pieces are tender.

Serve up these roasted Brussels sprouts while they’re warm, and enjoy the sweet, nutty, tangy and buttery flavor. I love this dish with turkey or beef, but it also makes a filling veggie meal on its own and is great reheated.

It’s proof that not only are Brussels sprouts incredibly good for you, but they can taste incredible, too.

Roasted Brussels Sprouts Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour
• Yield: 8
• Diet: Gluten Free

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Roasted Brussels sprouts with apples and pecans will have you wondering why you ever avoided (or maybe despised!) the tiny green cabbage. Make at holiday time to wow guests … or any cold weather time of year.

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Ingredients

• 2 pounds Brussels sprouts, washed, trimmed and halved
• 2 medium shallots, minced
• sea salt and freshly ground pepper, to taste
• 1 cup white wine
• ¼ cup ghee
• zest of 1 lemon
• 1 sweet apple, cored and diced
• 1 cup pecan pieces
• 1 teaspoon chopped fresh thyme, or ⅓ teaspoon dried
• ½ cup grated Zamorano or Pecorino Romano cheese (optional)

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Instructions

1. Heat the oven to 350 F.
2. In a 13 x 9-inch baking dish, combine the Brussels sprouts, shallots, salt and pepper and mix together.
3. Pour the white wine into the dish and place spoonfuls of ghee on top of the sprouts, making sure all areas of the dish have ghee.
4. Bake uncovered for 30 minutes. Remove from the oven and add the lemon zest, apples, pecans, thyme and (if using) Zamorano. Stir to combine.
5. Return the dish to the oven for 15–20 minutes, or until sprouts and apple pieces are tender.

Notes

• You can use chicken or vegetable broth in place of white wine if you prefer.
• The cheese is optional, and if you can’t find Zamorano or Pecorino Romano in the stores, you can use another healthy cheese, such as goat cheese.

• Prep Time: 10 min
• Cook Time: 50 min
• Category: Side Dishes
• Method: Oven
• Cuisine: American

Nutrition

• Serving Size: 1 cup (191g)
• Calories: 225
• Sugar: 6.1g
• Sodium: 177mg
• Fat: 15.1g
• Saturated Fat: 4.5g
• Unsaturated Fat: 9.7g
• Trans Fat: 0.2g
• Carbohydrates: 16.6g
• Fiber: 6.2g
• Protein: 5.2g
• Cholesterol: 15mg

Keywords: oven roasted brussels sprouts, roasted brussels sprouts recipe, roasted brussel sprouts recipe

The post Roasted Brussels Sprouts with Apples & Pecans Recipe appeared first on Dr. Axe.

If your familiarity with sweet potatoes is limited to roasting them or eating them as a Thanksgiving side dish, you’re in for a treat with my easy sweet potato hash browns recipe. A delicious, healthy alternative to traditional greasy potato hash browns, these sweet potato hash browns are an excellent breakfast dish.

Served solo or alongside eggs and beef or turkey bacon, it’s a tasty way to kick off your day with nutrients. Let’s do it!

Nutrition Facts

One serving of these delicious sweet potato hash browns contains 188 calories. Macros are 32 grams of carbohydrates, 5 grams of fat and 4 grams of protein.

Because of the sweet potato ingredient, this recipe is extremely high in vitamin A. One serving provides 21,491 IU of vitamin A, which is a whopping 921 percent of your daily value requirement.

How to Make Sweet Potato Hash Browns

This recipe really isn’t hard to make at all. You’re going to be using raw — not roasted — sweet potatoes, which really cuts down on overall recipe time. Once you have your potatoes grated in a bowl, you basically just combine all of the ingredients on the stovetop and to finish it off, give it a little time in the oven to create a roasted sweet potato finish that is crispy and absolutely delicious.

Start by peeling and grating two pounds of sweet potatoes. If possible, check out your local farmer’s market for fresh, organic varieties.

After peeling, use a grater to create sweet potato shreds. Look at that terrific orange color!

Toss in your chopped onion and garlic cloves and, of course, those finely grated sweet potatoes into a heated skillet with two tablespoons of coconut oil or ghee. Don’t forget to season to taste with sea salt and pepper.

Sauté all the fixings for 10 to 15 minutes on the stovetop, until the potatoes are tender and the onions are translucent.

Transfer the mixture to a baking pan and brush with an egg wash.

Pop it in the broiler for about five minutes, or until the potatoes have reached your desired crispiness.

See how easy this sweet potato hash brown recipe is? Try it on a leisurely weekend to enjoy with the family.

Accompanying Breakfast Dishes

Wondering what else you can serve along with these hash browns for a really satisfying and savory breakfast? You actually have a lot of options! Here are just some of the healthy breakfast items you may want to consider:

• Eggs Benedict with Easy Hollandaise Sauce
• Turmeric Eggs
• Breakfast Salmon Egg Bake
• Sausage and Egg Casserole
• Veggie Omelet
• Huevos Rancheros
• Sage Chicken Breakfast Patties
• Turkey Breakfast Sausage

Other Sweet Potato Recipes

Looking for more sweet potato recipes to try out? Here are some to get you started:

• Sweet Potato Casserole
• Sweet Potato Biscuits
• Sweet Potato Brownies
• Sweet Potato Pie
• Sweet Potato Hash
• Sweet Potato Fries
• Sweet Potato Latkes
• Sweet Potato Soup
• Sweet Potato Tacos

Sweet Potato Hash Browns Recipe

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• Author: Dr. Josh Axe
• Total Time: 30 minutes
• Yield: 6
• Diet: Gluten Free

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Description

Most hash browns are made with white potatoes and canola oil. Up the nutrients and good health by using sweet potatoes, healthy fats plus onion and garlic. These will be a hit!

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Ingredients

• 2 tablespoons coconut oil or ghee
• 1 onion, chopped
• 2 cloves garlic, chopped
• 2 pounds sweet potatoes (approximately 6 medium-sized), peeled and grated
• egg wash (1 egg beaten with 1 tablespoon of water)
• sea salt and black pepper to taste

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Instructions

1. In a large skillet over medium-high heat, add the coconut oil and onions. Season with salt and pepper. Stir for a couple of minutes.
2. Add in the garlic and grated sweet potatoes.
3. Sauté for 10–15 minutes until sweet potatoes are tender and onions are translucent.
4. Transfer the sweet potato mixture to a baking pan and brush with the egg wash.
5. Broil on the top rack in the oven for five minutes, or until potatoes have reached your desired crispiness. They should be just a little browned on top.

• Prep Time: 10 min
• Cook Time: 20 min
• Category: Breakfasts
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1 serving (183 g)
• Calories: 188
• Sugar: 7.1 g
• Sodium: 191 mg (13% DV)
• Fat: 5.3 g
• Saturated Fat: 4.2 g
• Unsaturated Fat: 0.8 g
• Trans Fat: 0 g
• Carbohydrates: 32.5 g
• Fiber: 4.9 g
• Protein: 3.6 g
• Cholesterol: 27 mg

Keywords: sweet potato hash browns

The post Sweet Potato Hash Browns Recipe appeared first on Dr. Axe.

Why is miso soup so good for you? It lies in the power of fermentation, which helps increase digestion and bioavailability of nutrients, as well manage and prevent disease.

In addition, miso soup is relatively low calorie and boasts good macros, at 128 calories per bowl and 24 grams of carbs, 2 grams of fat and 7 grams of protein.

What Is Miso?

What makes this miso soup recipe so nutritious is properly prepared miso, made from soybeans. While I’m not usually a soy fan, because the beans are fermented, miso is loaded with probiotic benefits. And making the best miso soup recipe from scratch means you can avoid the additives and excess sodium that too often are included in restaurant versions.

I love this easy miso soup recipe with mushrooms and greens as a meal starter or even as a hot tonic when I feel a cold coming on, as ginger contains immune-boosting qualities. I’m positive you’ll enjoy it.

While I’m generally in the “no soy” camp, what sets miso apart — and similarly natto and tempeh, two other soy products — is that they’re fermented sources of soy. When you ferment soybeans, you have a completely different product that yields a completely different set of available nutrients.

Organically grown fermented soy products like miso, tempeh or natto are the only types of soy I recommend consuming for this reason.

How to Make Miso Soup

How do you make miso soup from scratch?

Let’s begin by heating the broth. Water is fine, too, but the broth will make this Japanese miso soup recipe more flavorful. Meanwhile, prep the vegetables. (Pro tip: Freeze the fresh ginger before making this soup; it’ll grate very easily.)

Once the broth is simmering, toss in the mushrooms, onion, garlic, ginger, collards and coconut aminos. Cook for 5 minutes.

Meanwhile, in a small bowl, whisk together the miso with a some hot water until it’s thoroughly combined.

Remove the broth and vegetable mixture from heat. Add in the miso and stir to combine.

This miso soup recipe with mushrooms can be customized to your tastes. For example, I haven’t specified what type of mushrooms to use here because they all taste great in this soup. Morels, baby bellas, crimini, shiitake, oyster — choose your favorite or grab a variety from what’s on sale at the farmers market.

If you enjoy a little heat, hot peppers would be a terrific addition. Make this miso soup recipe with vegetables of your choosing.

Other Flavorful Soup Recipes

• Thai coconut soup
• Tom kha gai
• Pumpkin cashew soup
• Pho
• Tuscan white bean soup
• Greek avgolemono soup
• Red lentil soup

Print

Miso Soup Recipe

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• Author: Dr. Josh Axe
• Total Time: 15 minutes
• Yield: 2
• Diet: Vegan

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Try this healthy, delicious miso soup recipe with mushrooms. The soybeans are fermented, so this it’s loaded with gut-friendly probiotics.

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Ingredients

• 4 cups organic broth or water
• 2 cups fresh mushrooms or 1/2 cup dried, chopped
• 1 large yellow or red onion, diced
• 2 cloves garlic, pressed or minced
• 1–2 teaspoons grated ginger
• 2 cups coarsely chopped collard greens
• 2 tablespoons coconut aminos
• 2 tablespoons mellow white miso

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Instructions

1. In a medium pot, heat broth or water over medium heat and bring to a low simmer. Add the mushrooms, onion, garlic, ginger, collards and coconut aminos. Cook for 5 minutes.
2. Meanwhile, put the miso into a small bowl and add a little hot water. Whisk until smooth. Set aside.
3. Remove the broth and vegetable mixture from heat. Add in the miso and stir to combine.

Notes

• You can use water instead of broth, though broth brings more flavor.
• As far as broth goes, use vegetable broth for a vegan version. You can sub in bone broth if you aren’t looking to keep this recipe vegan/vegetarian.

• Prep Time: 10
• Cook Time: 5
• Category: Soup
• Method: By hand
• Cuisine: Japanese

Nutrition

• Serving Size: 2
• Calories: 128
• Sugar: 10.7g
• Sodium: 1,764mg
• Fat: 1.7g
• Saturated Fat: 0.3g
• Unsaturated Fat: 1.4g
• Trans Fat: 0g
• Carbohydrates: 24.3g
• Fiber: 4.8g
• Protein: 7.2g
• Cholesterol: 0mg

Keywords: japanese miso soup recipe, easy miso soup recipe, best miso soup recipe, miso soup recipe with vegetables

The post Homemade, Easy Miso Soup appeared first on Dr. Axe.

The only downside is that many pumpkin recipes are full of flour, making them a no-no for people avoiding or unable to tolerate gluten. While you can sometimes find gluten-free versions of the same foods, they’re often packed with sugar to make up for the loss in texture. But that’s not the case at all when it comes to this easy gluten-free pumpkin bread with almond flour and coconut flour.

With this recipe, we were determined to make a flavorful, gluten-free pumpkin bread with coconut flour and almond flour that was moist and fluffy, which is the best part of any homemade bread. It also features great macros, with 12 grams of carbs, 15 grams of healthy fats and 6 grams of protein per 200 calorie slice. We think it’s safe to say this Paleo pumpkin bread is a success.

Key Ingredients

Though pumpkin has just hit its stride in the last few years, it’s always been fantastic for your health. Its rich orange color means it’s packed with beta-carotene, an antioxidant that converts to vitamin A once consumed. The vitamin help keep the immune system in shape, preserve vision and keep our skin looking great.

Pumpkin is also a top fiber food, making it a more satiating food choice. And it’s full of potassium, which is key to keeping our bodies hydrated and our organs working properly. While you can use fresh pumpkin, canned pumpkin is super convenient and versatile — plus chock-full of nutrients, including vitamin A.

Now let’s talk about this gluten-free pumpkin bread. It’s likely you have all the ingredients already on hand.

Instead of white flour, we’ll use almond flour and coconut flour. This is such an awesome flour blend because they’re both high in fiber, low in sugar and easily digested — no tummy issues with these.

A lot gluten-free recipes call for xanthan gum, but you don’t even need it for this yummy pumpkin loaf.

Instead of refined sugar, we’ll sweeten this healthy pumpkin bread with maple syrup, which is lower on the glycemic scale than regular granulated sugar, so it won’t send you on a sugar crash. With coconut oil and spices rounding out the ingredients list, you can whip this gluten-free pumpkin bread up in just minutes with minimal effort.

This easy pumpkin bread is good for breakfast or to serve alongside a cup of coffee or tea. Even better? Serve it alongside our pumpkin spice latte. You might find yourself making loaves quite frequently!

Nutrition Facts

One serving of this amazing pumpkin bread contains about:

• 201 calories
• 11.6 grams carbohydrates
• 2.6 grams fiber
• 6.1 grams sugar
• 5.6 grams protein
• 15 grams fat
• 209 milligrams sodium (9 percent Daily Value (DV)*)
• 62 milligrams cholesterol
• 1,608 international units vitamin A (32 percent DV*)
• 6 micrograms vitamin D (29 percent DV*)
• 1 milligram iron (4 percent DV*)
• 23 milligrams calcium (2 percent DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

How to Make Gluten-Free Pumpkin Bread

Let’s talk about how to make this pumpkin loaf. First, you’ll want to have some helpful kitchen tools on hand, including a whisk, or fork, and a spatula. Also, make sure your oven is preheated to 325 degrees Fahrenheit.

This recipe is so simple — all you basically have to do is mix the wet ingredients together, add all of the dry ingredients and mix again. Now you can pour the mixture into a greased pan, and in 60 minutes tops, your delicious gluten-free pumpkin bread will be ready for you to eat!

You can also add some gluten-free dark chocolate chips or nuts to this recipe if that sounds good to you.

Let’s get started. Preheat the oven to 325 F, then add all the wet ingredients into a bowl.

That includes the pumpkin puree, maple syrup, coconut oil and eggs. Mix together with a whisk.

Add the dry ingredients to the wet ingredients. Stir until well-combined.

Once that’s done, pour the gluten-free pumpkin bread mixture into a greased loaf pan or glass dish. (Try greasing with coconut oil.)

You’ll probably have to smooth down the top of your bread with a spatula before putting in the oven.

Then bake the bread for 45–60 minutes. Test to see if it’s ready by inserting a toothpick. If it comes out clean, it’s ready. Still some dough on the toothpick? Keep it cooking!

Let the bread cool for 15 minutes or so before slicing and serving warm.

You can serve this pumpkin bread with grass-fed butter, but it’s delicious all on its own, too. You can also add more pumpkin flavor by spreading on some homemade pumpkin butter or pumpkin marmalade.

Other Pumpkin Recipes

• Pumpkin pie oatmeal
• Blueberry pumpkin pancakes
• Toaster pastry with sugar pumpkin filling
• Pumpkin cashew soup
• Pumpkin bars
• Pumpkin pie cheesecake
• Vegan pumpkin pie ice cream

Gluten-Free Pumpkin Bread Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour 25 minutes
• Yield: 8-10
• Diet: Gluten Free

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Description

This gluten-free pumpkin bread recipe is soft, sweet and satisfying. The fluffy texture melts in your mouth with a rich pumpkin flavor.

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Ingredients

• 1 cup almond flour
• ¼ cup coconut flour
• ½ teaspoon sea salt
• ½ teaspoon baking soda
• 1 teaspoon cinnamon
• ½ teaspoon pumpkin pie spice
• ¾ cup pumpkin
• ¼ cup maple syrup
• ¼ cup melted coconut oil
• 3–4 eggs

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Instructions

1. Preheat oven to 325 F.
2. Combine all wet ingredients in a bowl. Mix.
3. Add the dry ingredients to the wet ingredients. Stir until well-combined.
4. Pour the mixture into a greased loaf pan. Bake for 60 minutes. (Check at 50 minutes, as some ovens vary in temperature.)

Notes

• For sweetness, you can swap any natural sweetener if you don’t care for maple syrup.
• Add dark chocolate chips and/or nuts for added taste if you choose.

• Prep Time: 25 min
• Cook Time: 60 min
• Category: Snacks
• Method: By hand
• Cuisine: American

Nutrition

• Serving Size: 1 slice
• Calories: 201
• Sugar: 6.1g
• Sodium: 209mg
• Fat: 15g
• Saturated Fat: 6.9g
• Unsaturated Fat: 8.1g
• Trans Fat: 0g
• Carbohydrates: 11.6g
• Fiber: 2.6g
• Protein: 5.6g
• Cholesterol: 62mg

Keywords: healthy pumpkin bread, easy pumpkin bread, paleo pumpkin bread, healthy gluten free pumpkin bread,

The post Gluten-Free Pumpkin Bread Recipe appeared first on Dr. Axe.

Have you tried homemade sweet potato pie before? If not, you’re really in for a treat. If you’re already a huge fan of pumpkin pie and other pumpkin recipes, then there is no doubt you are going to absolutely adore this easy sweet potato pie recipe.

Sweet potato pie tends to pop up on dinner tables around the holidays, especially Thanksgiving, but it’s really a dessert that can be enjoyed anytime of the year. If you find you really enjoy this recipe, then there are these healthy sweet potato recipes you can try as well.

What Is Soul Food?

Sweet potato pie has its roots in the Southern U.S., where soul food finds its origin as well. “Soul food” is often used to describe any type of African-American cooking, but according to experts, this cuisine is truly a product of the “interior Deep South,” also known as “the Cotton Belt.” This region of the country consists of the areas of Alabama, Mississippi and Georgia that aren’t near the water.

Compared to other southern cooking, soul food is usually more robust when it comes to seasonings and flavors. Using “soul” rather than “southern” to describe this cuisine actually stems from African-American musicians incorporating more of a gospel, soulful sound into jazz music in the later years of the 1940s. “Soul” became a word to put in front of many areas of African-American culture including soul music, soul brother, soul sister and soul food.

Sweet Potato Pie Ingredients

Of course, the star of this dessert is the nutrient-dense sweet potato, which is loaded with vitamin A, vitamin C, potassium, manganese, fiber and more. One slice provides 3,350 IU of vitamin A, which is 144 percent of your Daily Value.

Healthy fats arrive via grass-fed butter, eggs and coconut milk. The omega-6 and omega-3 fatty acids found in butter help your brain function properly and improve skin health.

Eggs are packed with protein and a full amino acid profile, and contrary to decades of popular belief, they also don’t raise bad cholesterol levels. Coconut oil top the charts as one of the healthiest cooking oil options. It’s rich in medium-chain fatty acids, which are easy for your body to digest.

Natural sweetness comes via maple syrup. It contains higher levels of beneficial nutrients, antioxidants and enzymes compared to white table sugar or high fructose corn syrup.

More flavor is delivered from the vanilla and nutmeg, which helps give some of the holiday taste.

The macros are outstanding. At 188 calories per slice, each one contains 14 grams of carbs, 14 grams of fat and 2 grams of protein.

How to Make Sweet Potato Pie

How to bake a sweet potato pie from scratch is really not as hard as you may expect. Sweet potato recipes can vary slightly, but the majority of the time a sweet potato pie is a crust filled with sweet potatoes, milk, eggs, sugar and spices.

For a healthier twist on the classic southern sweet potato pie, we made a few changes for this sweet potato pie recipe. For starters, we replaced the cow’s milk with coconut milk. We also traded in the common sweetening ingredient of processed white sugar for maple syrup. Last but not least, the typical gluten-rich pie crust for a gluten-free version.

Sometimes people like to assume that anything with “pie” in the recipe name can’t be healthy, but when ingredients are chosen wisely even dessert in moderation can become a way to add more nutrients and health benefits to your diet. This sweet potato pie recipe is made from whole food ingredients that make it a much better alternative to high sugar, overly processed dessert options.

First, you’ll need to preheat your oven to 350 F.

Next, in a large bowl, mix all of the filling ingredients (everything minus the crust) with a hand mixer.

Allow the mixture to sit for 5 minutes. Put the mixture into the pan-baked crust.

For the crust, follow our instructions for this gluten-free pie crust. Or you can buy a pre-made pie crust that is gluten-free or not.

Bake in the oven for 45 minutes, or until the pie is set.

Serve as a dessert or even a snack. Consider topping with whipped coconut cream, which you can make yourself or buy.

Other Sweet Potato Recipes

Looking for more sweet potato recipes to try out? Here are some to get you started:

• Sweet Potato Casserole
• Sweet Potato Biscuits
• Sweet Potato Brownies
• Sweet Potato Hash
• Sweet Potato Fries
• Sweet Potato Latkes
• Sweet Potato Soup
• Sweet Potato Tacos

Sweet Potato Pie Recipe

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• Author: Dr. Josh Axe
• Total Time: 55 minutes
• Yield: 12
• Diet: Gluten Free

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A classic Soul Food dessert, sweet potato pie comes from the South (U.S.) and is one of the tastiest Fall desserts you can make. It’s also very healthy for you, including high levels of vitamin A.

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Ingredients

Crust

• Gluten-free pie crust or store-bought

Filling

• 2 sweet potatoes, baked
• ½ cup unsalted butter, softened
• 2 tablespoons maple syrup
• 2 eggs
• ⅓ cup full-fat coconut milk
• 2 teaspoons vanilla extract
• 1 teaspoon nutmeg
• ¼ teaspoon sea salt

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Instructions

1. Preheat oven to 350 F.
2. In a large bowl, mix the filling mixture with a hand mixer and allow mixture to sit for 5 minutes.
3. Add mixture on top of par-baked crust and cook for 45 minutes, or until pie is set.

• Prep Time: 10 min
• Cook Time: 45 min
• Category: Desserts
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 slice (62 g)
• Calories: 188
• Sugar: 3 g
• Sodium: 230 mg (15% DV)
• Fat: 13.8 g
• Saturated Fat: 7.3 g
• Unsaturated Fat: 5.6 g
• Trans Fat: 0.3 g
• Carbohydrates: 13.7 g
• Fiber: 0.9 g
• Protein: 2.4 g
• Cholesterol: 48 mg

Keywords: sweet potato pie, gluten-free sweet potato pie

The post Sweet Potato Pie, with the Best Ingredients appeared first on Dr. Axe.

Best Ingredients

One of my favorite muffin combos are bananas and nuts, like this easy Paleo banana nut muffin recipe. They’re a terrific way to use up over-ripe bananas and come together easily. These grain-free muffins are made with heart-healthy almond flour, which is loaded with vitamin E, and a gluten-free sprouted flour blend. You can either make these a vegan recipe by using ground flax instead of eggs.

And the nutrition in these is second to none. Nutrition-rich bananas are a healthy option for people who don’t have a form of insulin resistance; because they’re quite high in carbs and sugar, you should avoid them if you do.

But for the rest of us, bananas are low in fat and provide a quick energy boost, making them (and these muffins!) a great after-workout snack. They’re also full of potassium and fiber. In fact, just one banana contains about 10 percent of your daily recommended amount. Eating enough fiber keeps your digestive system running smoothly and helps you feel full longer.

And let’s not forget about the nuts in these banana muffins! Walnuts are loaded with omega-3 fatty acids, which are awesome for reducing inflammation, improving circulation and controlling blood sugar. They’re also known to fight depression and improve brain health. You could also use any other nuts you have on hand, like pecans or cashews; you’ll still get those nutty benefits.

How to Make Banana Nut Muffins

Do you know how to make banana nut muffins? Get ready to bake your favorite banana nut muffins ever!

Start by preheating the oven to 350 F. Grease a muffin tray or line them with paper muffin cups.

Melt the butter in a small saucepan. Then add it and all the other ingredients into a large bowl and mix.

Next, fill the muffin cups cups 2/3 of the way full, as the muffin tops will puff up during baking. Add the extra bananas and crushed walnut topping to the top of the muffins.

Bake the muffins for 15–18 minutes. These easy banana muffins are ready!

Have one with your morning coffee, grab one to enjoy as a mid-afternoon snack or nibble on one after dinner.

Other Healthy Muffins to Make

• Paleo muffins
• Apple cinnamon muffins
• Lemon poppy seed muffins
• Blueberry muffins
• Berry muffins
• Chocolate banana muffins
• Bran muffins with raisins

Banana Nut Muffins Recipe

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• Author: Dr. Josh Axe
• Total Time: 23 minutes
• Yield: 12
• Diet: Gluten Free

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Many people avoid muffins because they can be a calorie bomb without protein. Well, these banana nut muffins are only 244 calories and offers 5 grams of protein next to only 25 grams of carbs.

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Ingredients

• ½ cup unsalted butter, melted and cooled slightly (or vegan butter)
• 1 cup almond flour
• 1 cup gluten-free sprouted flour blend (brown rice, oat and sorghum blend) or Paleo flour
• 1 teaspoon cinnamon
• ½ teaspoon salt
• 2 teaspoons baking soda
• 2 eggs (or 2 flax eggs: 1/4 cup water + 2 tablespoons ground flax)
• ¼ cup water
• ½ cup maple syrup
• 2 very ripe bananas, mashed
• ½ cup walnuts, crushed

Toppings

• 1 banana, cut in half and thinly sliced
• handful of crushed walnuts

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Instructions

1. Preheat oven to 350 F.
2. Melt the butter in a small pan.
3. Mix all ingredients in a large bowl.
4. Fill greased or paper-lined muffin cups 2/3 full.
5. Add banana slice and walnuts and bake for 15–18 minutes.

• Prep Time: 5 min
• Cook Time: 18 min
• Category: Snacks, Breakfasts
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 muffin (87 g)
• Calories: 244
• Sugar: 12.1 g
• Sodium: 320 mg (21% DV)
• Fat: 15.1 g
• Saturated Fat: 5.7 g
• Unsaturated Fat: 8.5 g
• Trans Fat: 0.3 g
• Carbohydrates: 25.3 g
• Fiber: 3.2 g
• Protein: 5 g
• Cholesterol: 48 mg

Keywords: banana nut muffins, gluten free banana nut muffins, Paleo banana nut muffins

The post Banana Nut Muffins Recipe appeared first on Dr. Axe.

Apple treats always seem really complicated. I think it’s because making them requires peeling and coring your apples first. But trust me, the step is worth it when it comes to these Apple Cinnamon Muffins that are both gluten-free and Paleo.

For starters, these muffins are much healthier than anything you’d find in stores. They’re made with Paleo flour, natural maple syrup and two of my favorite versatile ingredients, coconut oil and cinnamon. They’re yummy enough for dessert, but good as a mid-afternoon snack or quick breakfast on the go, too.

Clocking in a 138 calories, 23 grams of complex carbohydrates and only 4 grams of healthy fats (coconut oil, eggs and the almond/coconut flour part of the Paleo blend), each apple cinnamon muffin will power you through your day. Best of all, they are super easy to make.

Key Ingredients

Apples: Of course, these are No. 1 for this recipe. This fiber-loaded, low-glycemic fruit can help lower disease-causing inflammation, improve heart health and help you better manage your weight.

Cinnamon: Did you know that researchers have found that the spice ranks No. 1 out of 26 of the most popular herbs and spices in the world in terms of its protective antioxidant levels? Cinnamon also boasts a wide range of other health benefits, including antibacterial, antifungal and anti-diabetic properties.

Paleo flour: To make a quality Paleo apple muffin, you’ve got to have the right flour mixture. Going with just coconut flour, for example, won’t work. You need a blend like my own Paleo flour mix with almond, arrowroot, tapioca and coconut flours — it’s both grain-free and gluten-free. You can also easily find a Paleo flour these days, as even King Arthur and Bob’s Red Mill makes their own variety.

How to Make Apple Muffins

Start by preheating the oven to 300 F and lining a muffin tin with liners. Then mix the Paleo flour, baking soda, salt and chopped apple in a bowl.

Melt the coconut oil in small pan on the stovetop. In a different bowl, combine the coconut oil, cinnamon, maple syrup, eggs and applesauce.

Combine the two bowls and mix them until they’re just combined; you don’t want to overmix the dough in these gluten-free apple muffins. Fill each of the liners with a scoop nearly all the way full. (Don’t worry, Paleo apple muffins don’t rise like white flour–based muffins do.)

Bake the gluten-free apple cinnamon muffins for 25 minutes or until a toothpick comes out clean. These Paleo muffins require such little prep work that there’s no excuse — get these in the oven!

Other great apple-rich baking goods include an apple galette, apple crisp or apple fritters. Try them, too!

Other Healthy Muffins to Make

• Paleo muffins
• Lemon poppy seed muffins
• Blueberry muffins
• Berry muffins
• Chocolate banana muffins
• Banana nut muffins

 

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Apple Cinnamon Muffins Recipe

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• Author: Dr. Josh Axe
• Total Time: 40 minutes
• Yield: 12
• Diet: Gluten Free

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These apple muffins are much healthier than anything you’d find in stores. They’re made with Paleo, gluten-free flour, natural coconut sugar, eggs and coconut oil. They’re yummy enough for dessert, but good as a mid-afternoon snack or quick breakfast on the go, too.

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Ingredients

• 2 cups Paleo flour (or use store-bought version)
• 1 teaspoon baking soda
• ½ teaspoon sea salt
• 1 apple, peeled, cored and finely chopped
• 1 cup unsweetened applesauce
• 2 tablespoons coconut oil
• ¼ cup maple syrup
• 3 eggs, beaten
• 2 teaspoons cinnamon

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Instructions

1. Preheat oven to 300 degrees F and fill cupcake pan with liners.
2. Mix flour, baking soda, salt and apples in a bowl.
3. Melt coconut oil over low heat in a small pan on the stove.
4. In a separate bowl, mix coconut oil, maple syrup, eggs and cinnamon with a beater. (Or use a stand-up mixer.)
5. Combine both bowls and mix until just combined.
6. Fill cupcake liners nearly full and bake for 30 minutes.
7. Let the muffins cool for a few minutes before removing from the pan. Let them cool on a cooling rack.

• Prep Time: 10 min
• Cook Time: 30 min
• Category: Snacks, Desserts
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 muffin (76 g)
• Calories: 138
• Sugar: 6.6 g
• Sodium: 219 mg (15% DV)
• Fat: 3.9 g
• Saturated Fat: 2.4 g
• Unsaturated Fat: 1 g
• Trans Fat: 0 g
• Carbohydrates: 23.6 g
• Fiber: 3 g
• Protein: 4.1 g
• Cholesterol: 41 mg

Keywords: apple cinnamon muffins, apple muffins recipe, gluten-free apple muffins, cinnamon apple muffins

The post Healthy Apple Cinnamon Muffins Recipe appeared first on Dr. Axe.

This is the sauce you’re going to want to pour over everything: this seared grass-fed steak is the most obvious choice, but béarnaise is amazing on veggies, grilled fish, poached eggs or, really, anything. It’s definitely a sauce that sounds more difficult to make than it really is, and that’s a relief, because you’re going to love this béarnaise sauce.

What Is Béarnaise Sauce?

So what is béarnaise sauce? Like so many classic sauces, béarnaise sauce is a French creation. It’s actually derived from Hollandaise sauce (if you haven’t tried it, my recipe takes just five minutes and is incredible for your eggs Benedict!), which is considered one of the five French mother sauces.

Both sauces are made from emulsifying butter and egg yolk and then adding in a little acid. In Hollandaise, that’s usually lemon juice. In a béarnaise sauce, it’s white wine vinegar. But while Hollandaise is super basic, béarnaise sauce kicks things up a notch by adding shallots and fresh herbs, like tarragon, for flavor.

In my béarnaise sauce recipe, we’ll use the traditional béarnaise ingredients but add our own take on it, too. Apple cider vinegar will add a richer flavor, and we’ll include peppercorns as well. I’ve added truffle oil as an optional finishing touch, and if you can get your hands on some, I highly recommend this step. It adds a little extra creaminess and a subtle truffle taste.

What I love about béarnaise sauce and the other French sauces is they don’t require any crazy ingredients or equipment. The average home cook can make these sauces easily and take any meal to the next level.

Once you start making your own sauces, you’ll never buy the pre-made stuff again.

How to Make Béarnaise Sauce

To get started with this béarnaise, heat a saucepan over medium heat and combine shallots, garlic, ½ cup tarragon, peppercorns, vinegar and wine.

Bring the mixture to a boil, then reduce the heat to low. Let the mix come to a simmer, then watch it closely. When the mixture has reduced to about a half-cup in volume (about 15 minutes), it’s ready.

Using a cheesecloth, strain the mixture so only the liquid remains.

Next, in a double boiler over medium-low heat, combine the liquid with the egg yolks.

Then whisk the mixture until small bubbles appear and it starts looking slightly foamy.

Add the cubed butter and melt, whisking continuously until the mixture has thickened into a sauce, about 15 minutes.

Your béarnaise sauce is now ready! Remove it from the heat and add the truffle oil and remaining fresh tarragon.

Serve about a tablespoon (or more … I’m not judging!) over your steak, fish, eggs or vegetables.

Serve about a tablespoon (or more … I’m not judging!) over your steak, fish, eggs or vegetables.

Other Flavorful Sauces

All of these sauces seem daunting until you get your hands dirty in the kitchen and realize, “no problem!”

• Chimichurri sauce
• Thai chili sauce
• Aioli
• Tzatziki sauce
• Hollandaise sauce
• Tartar sauce
• Ketchup
• Enchilada sauce
• Romesco sauce

Béarnaise Sauce Recipe

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• Author: Dr. Josh Axe
• Total Time: 40 minutes
• Yield: 16
• Diet: Gluten Free

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Description

Like so many classic sauces, béarnaise sauce is a French creation. Derived from Hollandaise sauce, it goes very well over veggies, grilled steak or fish, poached eggs or, really, anything.

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Ingredients

• 1 shallot, minced
• 2 cloves garlic, minced
• ½ cup + 1 teaspoon tarragon, chopped
• 1 teaspoon peppercorns
• ½ teaspoon sea salt
• ½ cup apple cider vinegar
• 1 cup white wine
• 3 egg yolks
• 2 sticks unsalted butter, cubed
• 1 tablespoon truffle-infused oil (optional)

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Instructions

1. In a saucepan over medium heat, combine shallots, garlic, ½ cup tarragon, peppercorns, sea salt, vinegar and wine.
2. Bring to a boil and reduce to a simmer over low heat, watching closely, until mixture is about ½ cup in volume. About 15 minutes.
3. Strain out the bits through a cheesecloth so only the liquid remains.
4. In a double boiler over medium-low heat, combine the liquid with the egg yolks.
5. Whisk until small bubbles appear and the mixture is slightly foamy.
6. Add butter and melt, whisking continuously until thickened into a sauce. About 15 minutes.
7. Remove from heat and optionally add truffle oil and remaining tarragon.
8. Serve about a tablespoon over steak, eggs or veggies.

• Prep Time: 10 min
• Cook Time: 30 min
• Category: Sauces
• Method: Stovetop
• Cuisine: French

Nutrition

• Serving Size: 3 tablespoons (43 g)
• Calories: 139
• Sugar: 0.2 g
• Sodium: 78 mg (5% DV)
• Fat: 13.3 g
• Saturated Fat: 7.7 g
• Unsaturated Fat: 4.7 g
• Trans Fat: 0.5 g
• Carbohydrates: 1.5 g
• Fiber: 0.2 g
• Protein: 1 g
• Cholesterol: 65 mg

Keywords: bearnaise sauce, how to make bearnaise sauce

The post Béarnaise Sauce Recipe: Classic Version Made Easy appeared first on Dr. Axe.

This aioli sauce recipe contains healthier versions of the usual aioli/mayonnaise ingredients plus some bonus ingredients. I say “healthier varieties” because while many mayonnaise and aioli recipes contain genetically-modified canola oil, this aioli recipe includes extra virgin olive oil along with avocado oil. How else does this aioli recipe rise above? It also uses pink Himalayan sea salt rather than ultra-processed table salt. And if you love a good garlic aioli recipe, don’t worry — this recipe contains a lot of garlic.

If you’re looking for an aioli sauce recipe that stays true to the core ingredients yet has a slight twist, this recipe is going to be perfect for you. It is loaded with fresh, health-boosting ingredients so you end up with a super flavorful sauce that makes whatever it is added to that much better!

What Is Aioli?

Aioli sauce often appears in Mediterranean diet recipes, as it originated in the Mediterranean and is especially popular in areas of France (particularly Provence), Spain and France. So what is aioli? It’s typically defined as a mayonnaise flavored with garlic and sometimes other ingredients, such as red pepper. Aioli is spelled differently across countries, but our American way of spelling it is said to have its roots in the French word aïoli, from the Occitan or Provençal language of France.

Nowadays, aioli is also very popular in the United States. Back in the 1980s, many people started calling any flavored mayonnaise “aioli.” The name aioli is a combination of garlic (ai) and oil (oli), which makes perfect sense because these are two of any aioli recipe’s most key ingredients.

Aioli is thought to be closely related to the classic emulsion known as mayonnaise. However, traditionally speaking, aioli was originally intended to be made by first grinding garlic with a mortar and pestle and then adding this garlic paste into the traditional mayonnaise ingredients. So originally, aioli was a garlic mayonnaise. In recent years, there are many twists on this “original” aioli recipe.

For this aioli recipe, I included garlic, but I also added a popular herb. I’m talking about basil, which science has shown to have potent health benefits, including being an anti-inflammatory, pain-reducer, potential cancer-fighter, immune-booster, diabetes-preventer, stress-reducer and more!

How to Make This Aioli Recipe

You have a lot of different options when it comes to how to make aioli more interesting and flavorful. Many people love lemon aioli or garlic aioli. Well, this recipe includes both lemon juice and garlic — plus a nice dose of basil.

As long as you have all of the ingredients on hand, this aioli recipe doesn’t require much more than throwing them all in a food processor and blending. Then you have yourself  a delicious and dynamic sauce to enjoy as a condiment on sandwiches or as a dip for sweet potato fries.

First, you’ll want to make sure you remove the stem from your fresh basil leaves. After putting the basil leaves into the food processor, add in the raw garlic. The garlic can be whole cloves or chopped.

Next, add in the eggs yolks.

Next, add in the eggs yolks. Add a tablespoon of lemon juice, ideally fresh lemon juice to really brighten up the flavor.

You’re almost ready to blend. Put the olive oil and avocado oil into the food processor along with the pink Himalayan salt.

Blend all ingredients until well-combined. You may need to scrap down the sides of the food processor to get the aioli fully out of the food processor. Plus, you don’t want to leave any of that goodness behind!

Blend all ingredients until well-combined. You may need to scrap down the sides of the food processor to get the aioli fully out of the food processor. Plus, you don’t want to leave any of that goodness behind!

Use immediately as a dip with sweet potato fries or fresh veggies. You can also add it to your next healthy sandwich.

If you’re not going to use your homemade aioli immediately, you can store in an airtight container in the refrigerator for up to two weeks.

Other Flavorful Sauces

• Chimichurri sauce
• Thai chili sauce
• Tzatziki sauce
• Hollandaise sauce
• Tartar sauce
• Ketchup
• Béarnaise sauce
• Enchilada sauce
• Romesco sauce

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Garlic Aioli Sauce Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 min
• Yield: 16
• Diet: Gluten Free

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Description

Aioli is often described as a flavored version of one of the most classic and relatively neutral condiments: mayonnaise. But add the right ingredients, and it goes to the next level.

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Ingredients

• 1 medium bunch of basil, leaves only
• 3–4 garlic cloves
• 2 egg yolks
• 1 tablespoon lemon juice
• ½ teaspoon Himalayan salt
• ¼ cup avocado oil
• ½ cup extra virgin olive oil

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Instructions

1. Add everything to a food processor and blend until well-combined, scraping the sides down if needed.
2. Use immediately or store in an airtight container for up to two weeks.

• Prep Time: 10 min
• Category: Sauces, Condiments
• Method: Food Processor or Blender
• Cuisine: Spanish

Nutrition

• Serving Size: 1 tablespoon (14 g)
• Calories: 98
• Sugar: 0 g
• Sodium: 74 mg (5% DV)
• Fat: 10.7 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.9 g
• Trans Fat: 0 g
• Carbohydrates: 0.3 g
• Fiber: 0 g
• Protein: 0.4 g
• Cholesterol: 23 mg

Keywords: aioli sauce, aioli recipe, garlic aioli

The post Garlic Aioli Recipe: The Go-to Sauce for the Mediterranean Diet appeared first on Dr. Axe.

For starters, it’s gluten-free, perfect for those with gluten sensitivities. It takes only 30 easy minutes to prepare, making it an excellent weeknight choice — this is ready in less time than delivery. Plus, did I mention it tastes great?!

With fresh orange zest, coconut oil and a whole head of broccoli, there’s a lot to love with this crispy orange beef.

We’ll start by mixing coconut sugar, rice wine vinegar, salt and coconut aminos in a bowl. If you’ve never cooked with amino acids before, it’s a liquid seasoning similar to soy sauce — without the soy. It’s a great ingredient to introduce to your Asian cooking.

Set this bowl aside for now.

It’s time to get that crispy beef going! Heat the coconut oil in a deep pot or wok. Toss the beef strips in immunity-boosting arrowroot powder, making sure they’re fully coated, and then add to the wok. The arrowroot powder will give the beef strips that crunch coating without needing to use flour.

Once the beef has cooked, remove it from the pan and set it aside on a plate. Drain all but 1 tablespoon of oil from the wok. Add in the orange zest, ginger and garlic to the pot and let it cook for 2–3 minutes.

Next, add in that coconut aminos mixture to the pot and bring to a boil. That sauce is going to coat our crispy orange beef. Yum!

Once the mixture has thickened, return the beef to the pot along with the steamed broccoli and mix everything up, making sure the crispy orange beef is nice and saucy.

That’s all there is to this dish! How easy is that? You can eat this as is or serve with cauliflower rice or brown rice to soak up all that sauce. However you serve it, I know your family will love it.

Crispy Orange Beef Recipe

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• Author: Dr. Josh Axe
• Total Time: 30 minutes
• Yield: 4
• Diet: Gluten Free

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An ultimate takeout fakeout, this Crispy Orange Beef recipe is gluten-free and takes only 30 easy minutes to prepare. Served with cauliflower rice or brown rice to soak up the sauce, it’s delicious!

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Ingredients

• 1½ pounds top sirloin beef, thinly sliced
• ⅓ cup coconut sugar
• ⅓ cup rice wine vinegar
• ½ teaspoon sea salt
• 1 tablespoon coconut aminos
• 2 cups coconut oil
• ¼ cup arrowroot powder
• 2 teaspoon orange zest
• 3 tablespoon ginger
• 3 garlic cloves, minced
• 1 broccoli head, chopped and steamed

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Instructions

1. On a cutting board, thinly slice the top sirloin.
2. In a bowl, mix coconut sugar, vinegar, salt and coconut aminos.
3. Heat oil in a wok or pot over medium-high heat. Toss beef strips in arrowroot powder to coat.
4. Fry in wok until crispy then remove from the pan and set aside.
5. Drain all but 1 tablespoon of oil from wok.
6. Chop up the broccoli and steam it separately in a pot for around 10 minutes.
7. Add orange zest, ginger, and garlic to the wok with oil and cook for 2–3 minutes.
8. Add amino sauce mixture to wok and bring to a boil. Cook until mixture gets thick, about 5 minutes.
9. Add beef and steamed broccoli and stir to coat.
10. Serve over cauliflower rice or brown rice.

• Prep Time: 10 min
• Cook Time: 20 min
• Category: Main dishes
• Method: Stovetop
• Cuisine: Chinese

Nutrition

• Serving Size: 1 serving (384 g)
• Calories: 412
• Sugar: 19.2 g
• Sodium: 584 mg
• Fat: 14.2 g
• Saturated Fat: 8.1 g
• Unsaturated Fat: 3.9 g
• Trans Fat: 0.3 g
• Carbohydrates: 29.5 g
• Fiber: 4.2 g
• Protein: 44.4 g
• Cholesterol: 117 mg

Keywords: crispy orange beef, orange beef

The post Crispy Orange Beef Recipe appeared first on Dr. Axe.

What’s not to love? Well sometimes, enchiladas aren’t so healthy either because they are fried, don’t contain any vegetables, are smothered in an excessive amount of sour cream or all of the above.

The great thing about making an enchilada recipe in the comfort of your own kitchen is that you are in complete control of the ingredients and cooking process. I want to let you in on this easy chicken enchilada recipe that doesn’t take a lot of time, but is loaded with nutrition and flavor. Get excited for this healthy twist on a Mexican classic.

What Is An Enchilada?

You may have eaten one before, but do you know how to answer this question: what is an enchilada? An enchilada is a tortilla that has been rolled around a filling before being fried or baked and topped with some type of finishing sauce. The tortilla is usually either a corn tortilla or a flour tortilla.

What about that tasty filling? Enchiladas are typically stuffed with meat and all or some of the following: beans, cheese and vegetables. The topping on enchiladas can vary too, but it’s often a tomato- and chili-based sauce. Enchiladas can also have additional toppings like fresh cilantro, cheese, sour cream, lettuce and chopped onions.

Enchiladas have a Mexican origin that dates all the way back to Mayan times when the practice of hand rolling tortillas around other ingredients is said to have first began. When enchiladas became a Mexican street food, they were often just consisted of a plain corn tortilla dipped in chili sauce with no fillings. Nowadays, enchilada options are basically endless with all kinds of variations in fillings and sauces.

Nutrition Facts

You can follow this easy chicken enchilada recipe that is not just simple — it’s also loaded with protein and other key nutrients.

How loaded? How about 43 grams of protein per serving (two enchiladas) alongside 40 grams of carbohydrates and 21 grams of fat. Each serving is 520 calories, so a perfect sized dinner.

Nutrient-wise, this chicken enchilada recipe is also loaded with the good stuff. Here’s the rundown of vitamins and minerals that each serving provides:

• Vitamin C — 20.5 mg (27% DV*)
• Folate, DFE — 145 µg DFE (36% DV*)
• Vitamin B1 (Thiamin) — 0.29 mg (26% DV*)
• Vitamin B2 (Riboflavin) — 0.74 mg (67% DV*)
• Vitamin B3 (Niacin) — 12.926 mg (92% DV*)
• Vitamin B5 (Pantothenic acid) — 1.88 mg (38% DV*)
• Vitamin B6 — 60.9 mg (68% DV*)
• Vitamin B12 (Cobalamin) — 0.5 mcg (21% DV*)
• Vitamin A — 1739 IU (75% DV*)
• Vitamin K — 42.4 mcg (47% DV*)
• Calcium, Ca — 441 mg (44% DV*)
• Magnesium — 129 mg (42% DV*)
• Phosphorus — 759 mg (108% DV*)
• Iron — 5.18 mg (29% DV*)
• Potassium — 870 mg (19% DV*)
• Sodium — 450 mg (30% DV*)
• Zinc — 3.46 mg (43% DV*)
• Copper — 0.78 mg (87% DV*)
• Selenium — 22.9 mcg (42% DV*)
• Manganese — 0.73 mg (41% DV*)

How to Make Chicken Enchiladas

To date, you may have reserved your consumption of chicken enchiladas for restaurant outings. But what if I told you that it’s not that hard to recreate this delicious dish in the comfort of your own kitchen.

First things first, don’t forget to get your oven preheated to 350 F.

Next, chop up the chicken tenders and red onion. In a large frying pan greased with avocado oil, sauté the tenders and onion (and sprinkle with cayenne pepper and sea salt) until nearly fully cooked.

Next, set out one of your wraps or grain-free tortillas on a clean, flat surface and fill it with the cooked chicken and red onion, chopped squash, and goat cheese. Now roll it up and place it in the baking dish.

Continue to lay out each wrap, filling it, rolling it and placing each one in the baking dish.

Once you have the baking dish full, top all of the enchiladas with the salsa verde.

The sauce here is a salsa verde, which you can either buy from store or you can try your hand at salsa verde recipe. There are also many tasty recipes out there for other sauce options like tomatillo sauce or you could try an enchilada sauce recipe.

My easy chicken enchilada recipe is dairy-free, using goat cheese, which is a healthier cheese option. Plus, it’s not smothered in dairy like sour cream chicken enchiladas. Also to keep the healthy factor strong, these enchiladas are baked rather than fried, and I use Paleo coconut wraps or grain-free tortillas to keep this recipe both Paleo-friendly and gluten-free.

Next, sprinkle the shredded hard goat cheese on top.

Place the baking dish in the preheated oven and bake for 15 to 20 minutes.

You’ll know the enchiladas are done when they start to get a little golden brown around the edges.

Serve your homemade enchiladas topped with fresh cilantro and green onions.

Other Healthy Mexican Dishes

• Huevos rancheros
• Mexican chicken pozole verde
• Calabacitas
• Carne asada tacos
• Pico de gallo or salsa fresca
• Chicken fajitas
• Steak fajitas

Chicken Enchilada Recipe

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• Author: Dr. Josh Axe
• Total Time: 35 minutes
• Yield: 4
• Diet: Gluten Free

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This easy chicken enchilada recipe doesn’t take a lot of time, but is loaded with nutrition and flavor. Get excited for this healthy twist on a Mexican classic.

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Ingredients

• 1 pound chicken tenders, cooked and chopped
• 1 red onion, chopped
• ½ teaspoon cayenne pepper
• ½ teaspoon sea salt
• 2 teaspoons avocado oil
• 8 Paleo coconut wraps OR grain-free tortillas
• 2 yellow squash, chopped
• one 4-ounce package of soft goat cheese
• 1½ cups salsa verde
• ½ cup shredded hard goat or sheep cheese
• ½ cup chopped cilantro
• ½ cup chopped green onions

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Instructions

1. Preheat oven to 350 F.
2. Chop up the chicken tenders and red onion.
3. In a large frying pan, grease with avocado oil and then sauté the chicken tenders and red onion until mostly cooked.
4. Dice the yellow squash.
5. On each tortilla, add chicken and onion and goat cheese and roll into an enchilada.
6. Add each roll to a 8 x 10 baking dish.
7. Once filled, top with salsa verde and cheese.
8. Bake for 20 minutes.
9. Serve topped with cilantro and green onions.

• Prep Time: 15 min
• Cook Time: 20 min
• Category: Main dishes
• Method: Stovetop and oven
• Cuisine: Mexican

Nutrition

• Serving Size: 2 enchiladas (560 g)
• Calories: 520
• Sugar: 8.3 g
• Sodium: 450 mg (40% DV)
• Fat: 21.5 g
• Saturated Fat: 12.1 g
• Unsaturated Fat: 6.8 g
• Trans Fat: 0 g
• Carbohydrates: 39.9 g
• Fiber: 8 g
• Protein: 42.7 g
• Cholesterol: 117 mg

Keywords: chicken enchiladas recipe

The post Easy Chicken Enchilada Recipe (Ready in 35 Minutes!) appeared first on Dr. Axe.

What is an example of something that could benefit from being topped with this chimichurri recipe? Chimichurri steak is definitely at the top of the list. It can be anything from a grass-fed steak to a cauliflower steak.

This chimichurri sauce is made with fresh vegetables and herbs (the fresher the better) and is not cooked at all. With key ingredients like bell peppers, chili peppers, garlic, shallots and cilantro, you can just imagine how intense the flavor of this sauce will be. When you add chimichurri to any dish, it makes it that much more interesting, not to mention tasty!

What Is Chimichurri?

So you know it’s flavorful, but exactly what is chimichurri sauce? Chimichurri is an uncooked sauce that originates in the South American country of Argentina. There are two ways of making chimichurri sauce. There is green (chimichurri verde) and red (chimichurri rojo).

Chimichurri is especially tasty when combined with beef. What does steak chimichurri taste like? Some consumers say that adding chimichurri “makes your steak taste like it was just dragged through the garden,” in a good way of course. This chimichurri recipe is a great topping for chicken and fish, too. It also doubles as a delicious marinade.

Ingredients

So chimichurri can be made in two different styles: red or green. If you’re looking for a cilantro chimichurri recipe, well both of these chimichurri recipes include health boosting cilantro. However, the red chimichurri recipe includes tomatoes while the green does not. The red version also includes smokey spices like chili powder and paprika while the green chimichurri contains cumin, but the red does not.

You really can’t go wrong with either recipe because both recipes are packed with flavor, nutrients and antioxidants.

How to Make Chimichurri

Whether you choose to make my red or green chimichurri sauce recipe, how to make chimichurri sauce is really easy and not time consuming at all. You basically need to just chop up all of the ingredients and then toss them into a food processor. That’s it! It doesn’t get much simpler than that unless you use a store-bought chimichurri sauce.

But trust me when I tell you that this is the kind of sauce that you absolutely want to make yourself. Chimichurri sauce, like pico de gallo, is meant to made with super fresh ingredients to really experience chimichurri at its best — and at its most healthy.

Whether you’re opting to make the red, green or both versions of my chimichurri recipe, the first thing you’ll need to do is chop up all of your vegetables and fresh herbs.

If you’re making the green chimichurri sauce, then you’ll be chopping up the green pepper, chili pepper, shallots, garlic, parsley and cilantro.

Next, you’ll add all of your chopped vegetables and herbs into the food processor.

Now add the dried herbs, spices and salt to the food processor followed by the olive oil and fresh lime juice.

Blend all ingredients in a food processor until well combined. Now, you have some fresh green chimichurri sauce! Use it right away or put it into the refrigerator until you’re ready to use it, which should be sooner than later to maintain the fresh factor.

If you’re opting to make the red chimichurri recipe then you’ll chop up all of your vegetables and herbs, which will include red pepper, red chili pepper, roma tomatoes, shallots, red onion, garlic, parsley and cilantro. Then you’ll add in your dried herbs, spices, salt, olive oil, and fresh lime juice. Blend all ingredients in the food processor until well-combined.

Add chimichurri sauce as a topping for your favorite dish. You can also use it as a dip or marinade.

Other Flavorful Sauces

• Thai chili sauce
• Aioli
• Tzatziki sauce
• Hollandaise sauce
• Tartar sauce
• Ketchup
• Béarnaise sauce
• Enchilada sauce
• Romesco sauce

Print

Chimichurri Recipe

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• Author: Ayla Sadler
• Total Time: 15 minutes
• Yield: 8
• Diet: Vegan

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Chimichurri is an uncooked sauce that originates in Argentina. There are two ways of making chimichurri sauce: green (chimichurri verde) and red (chimichurri rojo). Here we make both!

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Ingredients

Green Chimichurri:

• ½ cup extra virgin olive oil
• juice of 3 limes
• 1 green pepper, chopped
• 1 green chili pepper, chopped
• 2 shallots, chopped
• 4–5 cloves garlic, chopped
• ½ bunch parsley
• ½ bunch cilantro
• ½ teaspoon sea salt
• ½ teaspoon thyme
• ½ teaspoon cumin

Red Chimichurri:

• ½ cup extra virgin olive oil
• juice of 3 limes
• 1 red pepper, chopped
• 1 red chili pepper, chopped
• 2 shallots, chopped
• 2 Roma tomatoes, chopped
• ½ red onion, chopped
• 4–5 cloves garlic, chopped
• ½ bunch parsley
• ½ bunch cilantro
• ½ teaspoon sea salt
• ½ teaspoon thyme
• ½ teaspoon chili powder
• ½ teaspoon smoked paprika

 

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Instructions

1. For each sauce, put everything in a food processor and blend until well-combined. Be careful not to mix the two.
2. After finished with one of the sauces, make the other one.
3. Refrigerate until ready to serve on top of a grilled meat or a vegetable dish. These sauces can also be used as a dipping sauce or even a marinade.

• Prep Time: 15 min
• Category: Sauces, Marinades, Dips
• Method: Blender
• Cuisine: Argentinian

Nutrition

• Serving Size: 1/4 cup (46 g)
• Calories: 133
• Sugar: 1 g
• Sodium: 148 mg (10% DV)
• Fat: 13.6 g
• Saturated Fat: 1.8 g
• Unsaturated Fat: 11.2 g
• Trans Fat: 0 g
• Carbohydrates: 3.4 g
• Fiber: 0.4 g
• Protein: 0.5 g
• Cholesterol: 0 mg

Keywords: chimichurri, chimichurri recipe, chimichurri sauce, red chimichurri, green chimichurri

The post Chimichurri: An Argentinian Sauce Packed with Flavor & Nutrients appeared first on Dr. Axe.

But then I got to thinking about how to make my own macaroni salad recipe. Something loaded with fresh flavors and wholesome ingredients and, of course, is easy to make. And that’s how I came up with this Italian-inspired easy macaroni salad recipe. Dare I say it’s the best pasta salad you’ll try?

Key Macaroni Salad Ingredients

This macaroni salad couldn’t be easier to assemble, and you might be surprised by the ingredients in it. My recipe for pasta salad includes cheesy buffalo mozzarella, shredded chicken and brown rice pasta. Best of all, it’s good for you.

Buffalo mozzarella is made from the milk of water buffalo. Like other high-quality cheeses, it’s rich in calcium and protein. We add just enough here to ensure you enjoy cheesy bites without having it overpower the rest of the meal.

The pesto in this macaroni salad adds a ton of flavor. Pesto is a topping that instantly makes any dish feel more special. For this recipe, my homemade basil tomato pesto would work nicely, but any of your favorite pesto recipes are fine, too. To save time, you can also use pre-made pesto; I’d recommend getting some at your local farmers market or sticking to the ones in the refrigerated section at the grocery store.

Adding cooked chicken to this easy pasta salad is a great way to up the protein content, making this macaroni salad the perfect main meal. I recommend grilled chicken sprinkled with Italian seasoning.

And finally, instead of refined carbs, we’re using brown rice pasta. This type of noodle is becoming more popular thanks to its health benefits, so you should be able to find it at your local grocery store. It’s made from ground brown rice, which can boost heart health and lower cholesterol levels.

Because it’s not made from wheat, brown rice pasta is also naturally gluten-free, making it safe for those following a gluten-free diet. Its taste is really similar to whole-wheat pasta, and it’s cooked the same, too. It makes a great alternative to your normal pasta options. (If you’re okay with gluten, you can also go with whole wheat macaroni.)

Nutrition Facts

So what are you getting in one serving of this macaroni salad recipe? At only 324 calories, it can make a perfect small lunch or dinner side. You can also match with a soup or protein dish.

It’s a very balanced macronutrient dish, with 22.9 grams of carbohydrates, 16 grams of fat and 24 grams of protein. Its vitamin and mineral content is excellent. Each serving possesses more than 30 percent of your Daily Value of vitamins A, B3 and K, plus nearly half of your Daily Value for manganese, phosphorus and selenium.

Each serving of this pasta salad is 229 grams or just over two cups. It contains the following:

• Calories: 324
• Carbohydrates: 22.9 g
• Fiber: 2.8 g
• Sugar: 3 g
• Total Fat: 15.9 g
  • Saturated Fat: 4.8 g
  • Polyunsaturated Fat: 2 g
  • Monounsaturated Fat: 8.1 g
  • Trans Fat: 0 g
  • Cholesterol: 56 g
• Protein: 23.5 g
• Sodium: 344 mg (23% DV*)
• Vitamin A: 787 IU (34% DV*)
• Vitamin B-3: (Niacin) 5.4 mg (39% DV*)
• Vitamin K: 28.8 mcg (32% DV*)
• Manganese: 1.2 mg (68% DV*)
• Phosphorus: 340 mg (49% DV*)
• Selenium: 32.1 mcg (58% DV*)
• Zinc: 2.3 mg (29% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

How to Make a Macaroni Salad

What makes this macaroni salad extra wonderful is that you basically combine all the ingredients in a big bowl and dig in. You’ll have to do a bit of prep work first, though.

Start by halving your cherry tomatoes. Go for the freshest ones you can find; they’ll add a little sweetness to this pasta dish.

You’ll want to chop up the buffalo mozzarella as well. I like chopping it into small pieces, but you can opt for chunks if you’d like.

While you’re chopping away, prepare the pasta.

While you’re chopping away, prepare the pasta.

Once the pasta has cooked and cooled, it’s time for the mixing to begin. Toss in those cherry tomatoes, then add in the pesto.

Add the Italian seasoning, capers, mozzarella and drizzle the balsamic vinegar over it all.

Gently stir the macaroni salad together, making sure the noodles are well-coated with pesto and the other ingredients are evenly combined.

Then add in the chicken and stir again.

This hearty macaroni salad works really well as a main dish (you can double the serving size, but you can also serve smaller portions and enjoy as a side.

Other Recommended Pasta Dishes

• Vegan Alfredo
• Tuscan Pasta
• Tuna Pasta Salad with Kalamata Olives
• Zucchini Noodles with Marinara Sauce
• Zucchini Lasagna

Macaroni Salad Recipe

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• Author: Dr. Josh Axe
• Total Time: 20 minutes
• Yield: 8
• Diet: Gluten Free

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Macaroni salad isn’t exactly synonymous with a healthy dish … until now. Here we use the healthiest version of macaroni and add a blend of delicious, nutritious ingredients that up the protein and overall vitamin/mineral content. You’ll put this on repeat.

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Ingredients

• 4 cups brown rice macaroni pasta, cooked
• 2 cups chicken, shredded and cooked
• 1 cup cherry tomatoes, halved
• 1 package buffalo mozzarella pearls, chopped
• ½ cup fresh chopped basil
• ¼ cup pesto
• ¼ cup capers or olives
• 1 tablespoon Italian seasoning
• 3 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• sea salt and pepper, to taste

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Instructions

1. Cook the brown rice macaroni.
2. Use already prepared chicken to add to dish. Easiest way it to roast a whole chicken, and then take part of the bone-in breast and thigh and shred two cups worth with a fork.
3. In a large bowl, place all the ingredients. Mix together until well-combined.
4. Can be served at room temperature or chilled.

• Prep Time: 10 min
• Cook Time: 10 min
• Category: Main Dishes, Side Dishes
• Method: Mixing
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 serving (229 g)
• Calories: 324
• Sugar: 3 g
• Sodium: 344 mg (23% DV)
• Fat: 15.9 g
• Saturated Fat: 4.8 g
• Unsaturated Fat: 10.1 g
• Trans Fat: 0 g
• Carbohydrates: 22.9 g
• Fiber: 2.8 g
• Protein: 23.5 g
• Cholesterol: 56 g

Keywords: macaroni salad, macaroni salad recipe, pasta salad, chicken macaroni salad

The post Italian-Inspired Macaroni Salad Recipe with Cherry Tomatoes appeared first on Dr. Axe.

It’s time to breathe new life into your morning eggs with this huevos rancheros recipe, a classic and favorite Mexican breakfast dish. It’s an awesome way to kick off your day!

What Are Huevos Rancheros?

Spanish for “rancher’s eggs,” huevos rancheros are a classic Mexican breakfast dish. They’re so simple, in fact, that most Mexican cooks wouldn’t consider them worthy of a recipe. Just lightly fry corn tortillas to heat them up, cook a couple of eggs and top with fresh salsa. Done!

But this huevos rancheros recipe takes things up a notch. To make these more filling, we’ll incorporate grass-fed beef. Red onions add extra flavor, while the jalapeño gives just enough of a spicy kick to wake you up in the morning.

Because everyone likes their eggs a different way, you’ll prepare them however you like and then add them to tortillas and top with your favorite Tex-Mex toppings. I’m talking salsa, avocados, tomatoes, cilantro, hot sauce or whatever you love on your tacos. Best of all, you can stuff everything into Paleo tortillas — perfect if you’re going low-carb or avoiding gluten!

Key Ingredients

Eggs have been vilified for years as increasing cholesterol, but they actually help regulate bad cholesterol. They’re also high in omega-3s, a good type of fat that our bodies require to function properly.

The carotenoids found in eggs help to prevent disease and boost eye health. Their high protein count also makes them a filling food. You might find that you’re not as hungry when you eat eggs.

Grass-fed beef is also fantastic for your health. It has more health benefits than conventionally-raised, grain-fed beef, including more omega-3s, vitamins and antioxidants. Grass-fed beef is packed with conjugated linoleic acid, or CLAs, a fatty acid we have to get through the foods we eat. CLAs have been studied as cancer-fighters and may help to fight heart disease and keep your blood sugar at a healthy level. Plus, grass-fed beef is less likely to be given hormones and antibiotics

Avocados are one of the best providers of healthy fats. Some say they’re the most nutrition-packed food on the planet. Lastly, you must have peppers to complete this huevos rancheros. We used red and green jalapeños, but you can use other types of hot peppers.

Jalapeños contain a compound knowns as capsaicin. This compound gives way to its ability to help you fight cancer, headaches, the common cold, while helping you to lose weight.

All of these ingredients combine to make a perfectly balanced, heart breakfast. Each serving provides 502 calories, with 28 grams of carbohydrates, 30 grams of fat and 30 grams of protein.

How to Make Huevos Rancheros

You’re probably ready to make these huevos rancheros for breakfast (or breakfast at dinner!), and you won’t believe how easy it is.

Start by browning the ground beef in a medium skillet with coconut oil, about 5–7 minutes, stirring occasionally.

Next, add in the onion, jalapeño, cream cheese and spices.

Stir it all up until the onion becomes translucent, then remove the pan from heat.

Heat up four large tortillas in the oven, such 350 F degrees for 2 minutes. You can make your own tortillas beforehand or use the type of tortilla that fits your diet. There are many different types these days. Organic corn tortillas can work well, but you’ll want two to make this dish work, as they tend to be smaller. Sprouted wheat torillas are also a great option.

While your tortillas heat up, make up the eggs. In a separate pan, prepare the eggs the way you like them best. Scrambled or fried are the most common ways for this dish.

Next, place the large tortilla or two smaller corn torillas on the four plates. Simply spoon in the egg portion and then cover with the meat portion followed by fresh tomatoes (pico de gallo is best), sliced avocado and cilantro.

Other Flavorful Egg Dishes

• Eggs Benedict
• Sausage and Egg Casserole
• Shakshuka
• Veggie Omelet
• Turmeric Eggs
• Breakfast Casserole
• Spinach Quiche

Other Healthy Mexican Dishes

• Chicken enchiladas
• Mexican chicken pozole verde
• Calabacitas
• Carne asada tacos
• Pico de gallo or salsa fresca
• Chicken fajitas
• Steak fajitas

Huevos Rancheros Recipe

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• Author: Dr. Josh Axe
• Total Time: 20 minutes
• Yield: 4

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When it comes to eggs, we often just go the easy route and scramble, fry or make them into an omelette. Well, try this classic Mexican dish for a more flavorful and fun way to have eggs … and with grass-fed ground beef for a very filling and balanced breakfast.

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Ingredients

• 1 teaspoon coconut oil
• ½ pound grass-fed ground beef
• ½ red onion, diced
• 2 small jalapeños, stem removed, diced (seeds removed)
• 2 tablespoons grass-fed cream cheese
• 1 teaspoon oregano
• ½ teaspoon sea salt
• ½ teaspoon black pepper
• 6 large eggs, fried or scrambled

Toppings

• 1–2 fresh tomatoes, diced — or use pico de gallo
• 1 avocado, pitted and sliced
• half a bunch fresh cilantro, chopped

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Instructions

1. In a large skillet, over medium heat, add in coconut oil and grass-fed beef, stirring occasionally until the beef is browned, about 5–7 minutes.
2. Add in the onion, jalapeño, cream cheese, oregano, salt and pepper, stirring until onion becomes translucent and remove from heat.
3. In a separate pan, over medium-low heat, cook the eggs as desired.
4. Heat up tortillas in the oven at 350 degrees for 2 minutes. Try to use Paleo tortillas, organic corn or sprouted wheat tortillas.
5. Place the heated tortilla on four plates, then spoon in the separate eggs and meat dishes. Top with fresh salsa/tomato, avocado and cilantro.

• Prep Time: 10 min
• Cook Time: 10 min
• Category: Breakfasts
• Method: Stovetop
• Cuisine: Mexican

Nutrition

• Serving Size: 1 serving (315 g)
• Calories: 502
• Sugar: 4.3g
• Sodium: 687 mg
• Fat: 30 g
• Saturated Fat: 10.3 g
• Unsaturated Fat: 16.7 g
• Trans Fat: 0.5 g
• Carbohydrates: 28.5 g
• Fiber: 8.8 g
• Protein: 30.2 g
• Cholesterol: 336 mg

Keywords: huevos rancheros

The post Huevos Rancheros: a Spin on a Classic Mexican Breakfast appeared first on Dr. Axe.

Best of all, it’s ready in just two minutes, perfect for those busy mornings when you’re rushing to get out the door to start your day.

Key Ingredients

This blueberry smoothie recipe is about as simple as it gets to make. All you need is a blender and these four powerhouse ingredients:

• Blueberries: You can’t make a blueberry smoothie without blueberries, and that’s a good thing because the health benefits of blueberries cannot be overstated. These little fruits provide a healthy dose of disease-fighting antioxidants, along with vitamins K, C and E. They also supply a manganese, copper and B vitamins, which allows blueberries to aid heart, brain and gut health.
• Coconut Milk: As the liquid base, this blueberry smoothie recipe uses coconut milk. Why coconut milk? Because coconut milk nutrition is full of healthy fats, protein and several important minerals. Plus, it can help improve blood pressure, cholesterol, exercise performance, muscle-building and weight management.
• Flax Meal: Made from nutritious flaxseeds, flax meal is high in fiber but low in carbs — plus high in omega-3 fatty acids to make this an omega blueberry smoothie recipe. It’s also good for skin and hair, as well as gluten-free.
• Vanilla Collagen Powder: Collagen is vital for skin and joints, and it’s also an excellent protein powder option. Vanilla mixes well with blueberry, but you can use different flavors of your choosing.

How to Make an Omega Blueberry Smoothie

First and foremost, gather the ingredients. Then, add them to a blender, and blend away! That’s it!

It doesn’t much easier than that. Blend to your desired consistency, and enjoy this delicious blueberry smoothie recipe.

If you’re looking for more delicious smoothies, try some green smoothie recipes or some of the following:

• Healthy, Delicious Strawberry Banana Smoothie Recipe
• Detox Smoothie Recipe
• Strawberry Kiwi Smoothie Recipe
• Keto Smoothie Recipe with Avocado, Chia Seeds & Cacao
• Hydrating Watermelon Smoothie Recipe with Strawberries and Banana
• Brain Boosting Smoothie Recipe

Omega Blueberry Smoothie Recipe

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• Author: Dr. Josh Axe
• Total Time: 2 min
• Yield: 1 serving
• Diet: Gluten Free

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Description

This omega blueberry smoothie recipe is perfect for breakfast. It’s loaded with antioxidants, healthy fats and protein to start your day off right.

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Ingredients

• 1 cup blueberries
• ¼ cup coconut milk
• 1 tablespoon sprouted flax meal
• 1 scoop vanilla flavored collagen protein powder

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Instructions

1. Add all ingredients to a blender and blend until a smooth texture is reached.

Notes

• Feel free to experiment with different collagen and protein powder flavors.
• You can alter this recipe replacing blueberries with other berries or adding other fruits along to change up the taste and benefits.
• Use the milk of your choosing if you want another option besides coconut milk.

• Category: Smoothies, Beverages
• Method: Blender

Nutrition

• Serving Size: 1 smoothie
• Calories: 257
• Sugar: 16.6g
• Sodium: 18mg
• Fat: 16g
• Saturated Fat: 12.8g
• Unsaturated Fat: 3.2g
• Trans Fat: 0g
• Carbohydrates: 25.1g
• Fiber: 8.1g
• Protein: 6.9g
• Cholesterol: 0mg

Keywords: blueberry smoothie, blueberry smoothie recipe, how to make a blueberry smoothie

The post Omega Blueberry Smoothie Recipe appeared first on Dr. Axe.

Why is it so flavorful? It only uses fresh, uncooked ingredients. That’s also what sets it apart from other kinds of salsas.

If you’ve spent anytime in Mexico or are a big fan of Mexican cuisine then you’re probably already a fan of pico de gallo. The pico de gallo recipe I’m about to share with you uses pico de gallo’s classic vegetable-centric ingredients that are all loaded with nutrients and antioxidants.

What Is Pico De Gallo?

Pico de gallo is a type of salsa that originates in Mexico but is also commonly used in its neighboring countries as well as the United States.

What does pico de gallo mean? The term literally means “beak of the rooster” from pico (“beak”) and gallo (“rooster”).

Many of the salsas you may be familiar with contain the same ingredients as pico de gallo, but the ingredients have been cooked. Pico de gallo offers a distinguishable pop of intense flavor and freshness thanks to its uncooked ingredients.

What goes into a typical pico de gallo? Most of the time it contains chopped tomatoes, onions, some type of pepper, cilantro, lime juice and salt. In other words, all very healthy ingredients full of polyphenol antioxidants.

There’s typically not too much variation to this recipe, but no matter what goes in, the ingredients should always be really fresh. The fresher the ingredients, the tastier and more flavorful the resulting dip.

How to Make It

Pico de gallo requires minimal effort and zero cooking or heat — especially this pico de gallo recipe. All you have to do is chop up the key ingredients and mix them together.

Is pico de gallo healthy? Yes, and in 10 minutes or less, you can create a super healthy and flavorful dip that is sure to be a crowd pleaser!

In a medium-sized bowl, add all of your chopped ingredients, which includes the tomatoes, bell pepper, red onion and cilantro. I do recommend including the cilantro unless you absolutely can’t stand the taste of it.

Cilantro is definitely a classic pico de gallo ingredient, and it’s loaded with cilantro health benefits.

Now add in the garlic powder, black pepper and sea salt, giving it a quick stir.

Squeeze limes over the mixture or pour in lime juice.

Mix together until well incorporated. Serve immediately with cut veggies or organic corn chips, or try as a complement to chicken fajitas, enchiladas and more.

How long does pico de gallo last? It can keep for up to a week in a sealed, tight container.

Variations

Love your salsas spicy? You can always substitute the green bell pepper for a jalapeño or serano chili pepper to up the heat factor.

What’s the best way to eat pico de gallo? There are so many options.

A corn tortilla chip is the standard vehicle for this delicious dip, but fresh veggies work well and offer even more health benefits than chips. This fresh salsa recipe can be used as a sauce too!

I highly recommend topping off my taco salad recipe with this pico de gallo. I would also try putting it on top of eggs, fish, chicken or whatever else sounds tasty to you!

Other Healthy Mexican Recipes

• Pozole verde
• Calabacitas
• Guacamole
• Huevos rancheros
• Carne asada tacos
• Chicken enchiladas
• Chicken fajitas
• Steak fajitas

Pico De Gallo Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 minutes
• Yield: 6
• Diet: Vegan

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This classic pico de gallo recipe is flavorful, nutritious and easy to make. Also known as salsa fresca, it only uses fresh ingredients and compliments many dishes on top of being the perfect chip dip.

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Ingredients

• 2 cups chopped tomatoes
• 1 cup chopped green bell pepper
• 1 cup chopped red onion
• ½ cup chopped cilantro (optional)
• 1 teaspoon garlic powder
• ½ teaspoon black pepper
• ½ teaspoon sea salt, plus more to taste
• 2 limes, juiced

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Instructions

1. In a medium-sized bowl, add tomatoes, bell pepper, red onion and cilantro (if using).
2. Add in garlic powder, black pepper and sea salt, giving it a quick stir.
3. Squeeze limes over the mixture or pour in lime juice and mix together until well incorporated.
4. Serve immediately with cut veggies or organic corn chips or try as a topper to a taco salad or fajitas.

Notes

You can skip the cilantro if you don’t care for it.

• Prep Time: 10
• Category: Condiments
• Method: By hand
• Cuisine: Mexican

Nutrition

• Serving Size: 6
• Calories: 41
• Sugar: 4.7g
• Sodium: 191mg
• Fat: 0.3g
• Saturated Fat: 0g
• Unsaturated Fat: 0.3g
• Trans Fat: 0g
• Carbohydrates: 10.3g
• Fiber: 2.6g
• Protein: 1.5g
• Cholesterol: 0mg

Keywords: pico de gallo, pico de gallo recipe

The post Pico De Gallo or Salsa Fresca: Classic Version appeared first on Dr. Axe.

Agua fresca, or “fresh water,” is a popular drink in Mexico and throughout Central America. They’re made by combining water with sugar and fruits to create a sweet and tasty beverage.

My version uses cooling watermelon and honey to keep it free from refined sugars. When mixed with sparkling water, the result is a fizzy beverage you’ll want to drink all summer long.

Agua Fresca Ingredients

This classic agua fresca uses only five ingredients, and two are water: regular water and sparking water. The most natural form of sparkling water is sparkling mineral water, which not only naturally contains minerals, but also can be naturally carbonated.

Watermelon, of course, is the star ingredient of watermelon agua fresca. Watermelon benefits are greater than you’d think. One of its top benefits is its high water content. In fact, it is estimated to be composed of about 91 percent water, which can help the body to detox and get rid of excess water and fluids, relieving uncomfortable bloating and swelling.

Next is raw honey, a much better choice than sugar that’s typically deployed in agua fresca recipes. One tablespoon of honey contains 64 calories, yet it has a healthy glycemic load around 10 for one tablespoon, which is a little less than a banana. Raw honey contains 22 amino acids, 27 minerals and 5,000 enzymes.

Lastly, you’ll be adding lime juice, a perfect compliment to the flavors and also loaded with antioxidants.

Overall, these ingredients make for a delicious mocktail but relatively low calorie. One cup of watermelon is only 46 calories, and each serving of this agua fresca is only 27 calories. In addition, the sparking water helps you feel full.

How to Make Watermelon Agua Fresca

Start by blending the watermelon, raw honey and fresh lime juice in a blender until the watermelon is smooth. Mix in the sparking water before pouring.

Garnish the drink with lime slices or mint leaves before serving.

Make a big batch of this Watermelon Agua Fresca to keep in the refrigerator for hot nights or for serving at barbecues. Serve within three days after making.

Agua Fresca Tips

• Ideally, you’re using ripe, sweet watermelon. If not, you may need to add a little more honey.
• Try other fruits besides watermelon. Cantelope, strawberries or pineapple, for example.
• Desire the drink to be more tart? Add more lime juice.
• Want to turn this watermelon aqua fresca mocktail into a cocktail? You can use vodka or tequila, as both marry well. Add three-quarters of an ounce up to one-and-a-half ounces to one serving and stir.

Other Healthy Mocktails

• Strawberry lemonade
• Ginger shots (mix with some sparking water)
• Switchel
• Mango lime drink

Other Delicious Watermelon Recipes

• Watermelon salad
• Watermelon feta salad
• Mint watermelon salad
• Watermelon pizza
• Hydrating watermelon smoothie

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Watermelon Agua Fresca

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• Author: Dr. Josh Axe
• Total Time: 5 minutes
• Yield: 8
• Diet: Gluten Free

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Agua fresca, or “fresh water,” is a popular drink in Mexico and throughout Central America. Usually it’s a combo of sugar and fruits. Here we go healthier … but just as delicious!

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Ingredients

• 4 cups watermelon, cut into pieces
• ½ cup water
• ½ tablespoon raw honey
• ½ tablespoon fresh lime juice
• ½ cup sparkling water (mineral is best)
• optional garnishes: lime slices and mint leaves

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Instructions

1. Blend watermelon, water, honey and lime juice in a blender.
2. Stir in sparkling water just prior to serving.
3. Garnish with lime slices and mint leaves if desired.

• Prep Time: 5 min
• Category: Beverages
• Method: Blender
• Cuisine: Mexican

Keywords: agua fresca recipe, watermelon agua fresca

The post Watermelon Agua Fresca: the Perfect Summer Drink appeared first on Dr. Axe.

Key Ingredients

You can’t make cashew chicken lettuce wraps without cashews, chicken and lettuce, of course, and that’s a great base for a healthy recipe like this.

Cashews nutrition provides a healthy dose of several vitamins and minerals, including copper, manganese, magnesium, phosphorus, vitamin K, zinc, iron and B vitamins. It’s also high in healthy fats and protein.

As such, cashews can help combat heart disease, gallstones, weight gain, diabetes, migraines and potentially even certain cancers. Plus, they support bone, brain and skin health.

We all know chicken is great source of lean protein, and I really recommend opting for organic, free-range chicken to get the highest quality and support humane practices. After all, a healthier animal equals better nutrition. It also tends to taste better and is free of the potentially harmful hormones so many chickens are pumped full of.

Lettuce isn’t the most nutritious food, but it’s extremely hydrating and low in calories. This recipe calls for Boston or Bibb lettuce.

Those are the three main players in this homemade cashew chicken lettuce wraps recipe, but they aren’t the only ingredients. Here are some more of the foods included:

• Coconut aminos or tamari: Both coconut aminos and tamari are better, healthier alternatives to soy sauce, offering better nutrition, less processing and fewer additives. Plus, they’re both vegan and gluten-free.
• Honey: Honey, especially raw honey, provides that sweetness that makes takes this recipe up a notch, and it is an antioxidant powerhouse that can help provide energy, counter pollen allergies and more.
• Garlic: Garlic is one of the most popular foods around, used to add flavor to all sorts of dishes. Plus, it’s remarkably good for you. Garlic can help stave off chronic disease, the common cold, hair loss, cognitive decline, diabetes and more.
• Ginger: An anti-inflammatory, antioxidant spice, ginger can help calm the stomach, protect digestion, support the brain and so much more. It’s also a distinct flavor that makes these cashew chicken lettuce wraps pop.
• Water chestnuts: An aquatic vegetable, water chestnuts are rich in manganese, potassium, copper, B vitamins and more. They’re also low in calories, making them great for weight management, and support digestion.

How to Make Cashew Chicken Lettuce Wraps

First, you want to combine the tamari (or coconut aminos) with the honey in a small bowl, and set aside.

Then, heat the coconut oil in a skillet over medium/high heat. Season the chicken with black pepper and sea salt, place in the skillet, and cook until the chicken begins to brown. This should take about three minutes — and make sure to stir occasionally.

Next, turn the heat down to medium, and stir in the ginger and garlic. Add the scallions, cooking for a minute, and then stir in the water chestnuts and tamari/coconut aminos mixture.

Cook about another four minutes, until the chicken is cooked through. Then remove its from the heat, and sprinkle on the cashews.

Finally, spoon the chicken and sauce over lettuce leaves, and enjoy!

Cashew Chicken Lettuce Wraps Recipe

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• Author: Dr. Josh Axe
• Total Time: 15 minutes
• Yield: 4
• Diet: Gluten Free

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This cashew chicken lettuce wraps recipe is full of flavor, healthy fats and high in protein! It’s healthy, easy to make and sure to be a favorite!

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Ingredients

• 2 tablespoons tamari or coconut aminos
• 2 tablespoons honey
• 2 tablespoons coconut oil
• 1½ pounds chicken breasts, cut into ¾ inch pieces
• sea salt and black pepper
• 2 cloves garlic, finely chopped
• 1 tablespoon grated ginger root
• 1 bunch scallions, trimmed and sliced
• One 8 ounce can sliced water chestnuts, drained
• ¼ cup roasted, unsalted cashews
• 1 small head Boston or Bibb lettuce, leaves separated

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Instructions

1. Combine tamari and honey in a small bowl, set aside.
2. Heat oil in large skillet over medium/high heat. Season chicken with sea salt and pepper, and cook, stirring occasionally, until chicken begins to brown, about 3 minutes.
3. Lower heat to medium, and stir in garlic and ginger. Add scallions, and cook for 1 minute. Stir in water chestnuts and soy sauce mixture. Continue to cook until chicken is cooked through, about 4 minutes. Remove from heat, and sprinkle with cashews.
4. Divide lettuce leaves among individual plates, and spoon chicken over the top.

• Prep Time: 5 min
• Cook Time: 10 min
• Category: Main Dishes
• Method: Skillet
• Cuisine: American/Asian

Nutrition

• Serving Size: A few wraps
• Calories: 488
• Sugar: 10.3g
• Sodium: 175mg
• Fat: 23.6g
• Saturated Fat: 10.2g
• Unsaturated Fat: 13.4g
• Trans Fat: 0g
• Carbohydrates: 16.4g
• Fiber: 1.5g
• Protein: 51.7g
• Cholesterol: 151mg

Keywords: cashew chicken lettuce wraps, cashew chicken lettuce wrap, cashew chicken lettuce wraps recipe, cashew chicken lettuce wrap recipe

The post Cashew Chicken Lettuce Wraps Recipe appeared first on Dr. Axe.

But this Watermelon Salad is going to knock your socks off. It requires little more than a handful of ingredients and is an elegant starter to any meal.

Best Watermelon Salad Ingredients

Watermelon contains a good amount of both potassium and magnesium, two important nutrients used to help remedy conditions like high blood pressure. Watermelon benefits also include being a natural diuretic. It helps increase urine production to transport waste and toxins out of the body to protect against kidney stones.

Coconuts are considered one of the healthiest fruits in the world. They’re packed with healthy fats, antioxidants and important micronutrients. Coconut is used in a number of food products, including coconut oil and coconut yogurt. If you can tolerate dairy, you can also use Greek yogurt.

Made by pressing dried or fresh coconut meat, coconut oil is made up of fats in the fruit that become liquid when temperatures hit about 78 degrees Fahrenheit.

What is raw honey? It’s a pure, unfiltered and unpasteurized sweetener made by bees from the nectar of flowers. Most of the honey consumed today is processed honey that’s been heated and filtered since it was gathered from the hive. Unlike processed honey, raw honey does not get robbed of its incredible nutritional value and health powers.

Meanwhile, rosemary is one of the great herbs, and it blends so well with this watermelon salad. Aside from having a pleasant fragrance and taste, this herb is a good source of anti-inflammatory and antioxidant compounds, as well as essential nutrients including iron, calcium, and vitamins A, C and B6.

How to Make a Watermelon Salad

Begin by heating coconut oil in a small pan over medium-low heat. Add in the rosemary sprigs and pan fry until the herb is crisp, about one minute. Remove the pan from heat and allow the rosemary to cool.

Separate the rosemary and oil, placing each in separate bowls and setting aside for now. In a medium bowl, whisk together the coconut yogurt and raw honey until well-combined, then set aside.

In a small bowl, add the flaky sea salt, pepper, crushed red pepper flakes and poppy seeds.

Then grab four plates and evenly distribute the yogurt mixture, watermelon and fried rosemary. Add some extra flavor by drizzling the reserved rosemary oil and lemon juice over the four plates. Sprinkle the spice mixture onto your plate until you reach the desired taste and spiciness level.

This watermelon salad is just what you need to make any dinner feel more upscale. Serve it for company or enjoy it amongst the family. I know they’ll be impressed!

Other Delicious Watermelon Recipes

• Watermelon feta salad
• Mint watermelon salad
• Watermelon pizza
• Hydrating watermelon smoothie
• Watermelon agua fresca

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Watermelon Salad Recipe

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• Author: Dr. Josh Axe
• Total Time: 12 minutes
• Yield: 4
• Diet: Gluten Free

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Summertime and watermelon are nearly synonymous, but have you tried it in a salad? It can work but with just random salad ingredients. Try this perfect mix of ingredients for a watermelon salad you’ll want to put on repeat.

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Ingredients

• 5 cups chopped watermelon
• 2 tablespoons coconut oil
• 3 sprigs rosemary
• 1 tablespoon raw honey
• 3 cups coconut yogurt (or Greek yogurt)
• juice of ½ lemon
• ½ teaspoon flaky sea salt
• ½ teaspoon black pepper
• ½ teaspoon crushed red pepper flakes
• 1 teaspoon poppy seeds

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Instructions

1. In a small pan over medium-low heat, add coconut oil.
2. Pan fry rosemary sprigs until crisp (about 1 minute).
3. Remove from heat and allow to cool.
4. Separate rosemary and oil, adding both to individual bowls and set aside.
5. In a medium bowl, whisk honey and coconut yogurt until well combined and set aside.
6. In a small bowl, add flaky salt, pepper, crushed red pepper flakes and poppy seeds.
7. On four plates evenly distribute yogurt mixture, watermelon and fried rosemary.
8. Drizzle rosemary oil and lemon juice evenly over four place. Sprinkle spice mixture on each plate to your desired taste.

• Prep Time: 10 min
• Cook Time: 2 min
• Category: Salads, Appetizers
• Method: Mixing
• Cuisine: American

Nutrition

• Serving Size: 1 serving (399g)
• Calories: 254
• Sugar: 25g
• Sodium: 378mg (25% DV)
• Fat: 13.5g
• Saturated Fat: 9.9g
• Unsaturated Fat: 2.8g
• Trans Fat: 0g
• Carbohydrates: 29g
• Fiber: 1.4g
• Protein: 7.9g
• Cholesterol: 24mg

Keywords: watermelon salad, watermelon salad recipe

The post Watermelon Salad with Rosemary & Yogurt appeared first on Dr. Axe.

If you walk by the refrigerated section at your local supermarket, you’ll find a myriad of brands and flavors of the stuff being sold — sometimes at exorbitant prices. But did you know that it’s incredibly simple to make your own? How do you make hummus from scratch? The easy hummus recipe below is a great place to get started.

This hummus recipe isn’t flashy; it doesn’t require fancy ingredients, but instead uses those you probably already have in your kitchen. What it does have is a ton of flavor that’s foolproof to make. Once you try this homemade hummus, you’ll wonder why you ever spent money buying it pre-made.

What Is Hummus?

What is hummus made with? This thick spread/dip is traditionally made with chickpeas (garbanzo beans), sesame tahini, olive oil and garlic. Other flavor enhancers like lemon juice, red pepper, olives and veggies can also be included.

Hummus has long been enjoyed in Middle Eastern and North African countries, including Israel, Palestine, Jordan, Lebanon, Syria, Turkey and others. In fact, it’s deep history goes all the way back thousands of years. Today, it’s considered to be one of the most widely consumed Middle Eastern foods in the world, often paired with pita bread and veggies for dipping.

Flavored types of hummus — for example, popular types like roasted red pepper or Kalamata olive hummus, which you may have seen in supermarkets — have additional ingredients that are mixed into the basic hummus recipe described above.

Because it’s a good source of fiber (from chickpeas), protein (from chickpeas), healthy fats (from tahini and olive oil) and even some antioxidants (from garlic and other additions), it’s not only tasty but a very healthy addition to your diet, too.

Regularly consuming hummus may help to promote healthy cholesterol and triglycerides levels, fill you up and reduce overeating, contribute to digestive health, and more.

Nutrition Facts

The recipe below serves eight people. Each serving (1/4 cup) of homemade hummus contains about:

• 259 calories
• 10 grams total fat
• 32 grams carbohydrates
• 11 grams protein

Benefits

1. Good Source of Plant-Based Protein

What is hummus good for? To start, hummus is an excellent protein source for vegetarians, vegans and omnivores, too. Chickpeas, which are the base of nearly all hummus recipes, are plant-based and high in protein, which can help to make you feel full after consuming them. The feeling of satiety therefore makes you less likely to snack (especially on junk food) between meals.

Because hummus is often eaten with pita bread or another type of whole grain, the chickpeas and grains together make up a “complete protein,” meaning they contain all essential amino acids that are necessary for the body to acquire from food and to then use for energy.

Tahini, made from ground sesame seeds, is also a great source of important amino acids (specifically one called methionine), which allows tahini to create another complete protein when combined with chickpeas, similarly to chickpeas and grains do.

2. Fights Illness and Disease

Beans, and chickpeas in particular, have been shown to help balance cholesterol levels, reduce hypertension and protect against heart disease. In fact, hummus is commonly eaten in many Mediterranean nations that experience great health, low rates of cardiovascular disease and longevity, with Greece and Turkey two of them.

This may be due to the high fiber content in chickpeas, which helps people avoid overeating and gaining harmful excess weight, especially around the organs. Beans also help keep the arteries clear from plaque buildup, decreasing the chances of cardiac arrest and stroke.

Chickpeas have also been shown to have protective properties against cancer, in particular colon cancer. This is due to chickpeas’ ability to keep the digestive system, including the colon, free from harmful bacteria and toxic buildup, since the beans’ fiber helps to keep waste moving out of the body quickly.

Additionally, a diet rich in all beans has been shown to reduce hyperglycemia and help balance blood sugar levels. This decreases the chance of developing diabetes or insulin resistance.

3. Decreases Inflammation

Inflammation is the body’s natural defense to move toxins out of the body. However, when your body has a high level of inflammation, it indicates that your body has been trying to overcome food, environmental or medicinal toxins. Foods that help reduce inflammation also help in reducing the chance of arthritis and disease, and they help heal the body.

Hummus has garlic, olive oil and chickpeas, which are all known anti-inflammatory foods. Chickpeas have been found not only to reduce inflammation, but also to reduce blood clots. Research out of the University of Karachi in Pakistan done on two different varieties of chickpeas showed both were effective at reducing inflammation markers.

Research published in the British Journal of Nutrition showed that olive oil can reduce inflammation in the body and can also help with healthy cholesterol levels.

4. Helps Digestion and Intestinal Health

Chickpeas are an excellent high-fiber food, which has multiple health benefits, including helping to foster a healthy digestive system, making us feel full and satisfied, improving cardiovascular health, and more.

Consuming enough fiber daily (between 25–35 grams depending on your gender and needs) is correlated with a healthy body weight and deceased chance of obesity-related diseases like type 2 diabetes, heart disease and many more. Hummus makes an excellent addition to any high-fiber diet.

5. High in Vitamins and Minerals

It is hard to beat the winning combination of essential micronutrients that the ingredients in hummus has to offer. In addition to protein and fiber, the chickpeas used in hummus are high in iron, folate, phosphorus and B vitamins (all especially important for vegetarians and vegans who may be lacking in these nutrients).

Lemon juice also contains a high level of immunity-boosting vitamin C and antioxidants. Tahini has high levels of copper, magnesium, zinc, iron, phosphorus and calcium too. And of course there is garlic too, which contains many trace minerals, antioxidants and vitamins.

6. Supports Bone Health

Sesame seeds, used in making tahini, are an excellent source of various important bone-building minerals, including zinc, copper, calcium, magnesium, phosphorus, iron and selenium. Copper helps keep the skeletal structure strong by facilitating the binding of collagen to elastin, which is one important building block of bones.

At the same time, calcium may be able to help lower levels of bone loss, especially as someone ages. Zinc has been shown to be an important factor in bone development and growth and a protector of bone health.

Studies have shown that zinc deficiencies are closely tied to stunted bone growth and that zinc can contribute to bone formation and healthy mineralization in both younger people and older populations that are more at risk.

7. Protects Heart Health

Studies suggest that diets rich in extra virgin olive oil, one of the main ingredients used in hummus, help prevent cardiovascular disease in several important ways. Regularly consuming good-quality olive oil has been correlated with improving blood pressure levels, glucose metabolism and reducing harmful cholesterol.

Both olive oil and sesame seeds have also been shown to help reduce inflammation and provide important antioxidants, both of which play a part in maintaining heart health by keeping the structure of arteries and cell walls healthy. Finally, diets rich in beans have been shown to help protect heart health partially due to their low score on the glycemic index.

8. Boosts Your Energy

Chickpeas, like all beans and legumes, contain starch, which is a complex carbohydrate that the body is able to use steadily for energy. Starches contain natural sugars called glucose, which the body uses easily for many essential functions. Unlike simple sugars found in many products like refined flour, white bread, pasta, soda, candy and most other processed foods, starches take an extended period of time to break down once consumed.

This means they provide “time released” energy and do not spike your blood sugar in the same way that simple carbohydrates found in processed foods do. The process of digesting and utilizing the glucose found in all beans and starches is drawn-out, keeping blood sugar stable for a while before it beings to drop back down again and you require more food.

How to Make Hummus

Ready to make the best hummus recipe that’s also super simple? This recipe serves 4 to 8 people and only takes about 5 minutes to make.

Ingredients include cooked garbanzo beans, drained (about one can) and rinsed; sesame tahini (made with hulled sesame seeds, it usually comes in a jar);  lemon juice; sea salt; garlic, minced; good-quality extra virgin olive oil; and paprika to taste.

Start by draining and rinsing the garbanzo beans. Next, place all the ingredients into a food processor and blend until you’ve reached the desired consistency.

If necessary, add a bit more benefit-loaded olive oil to keep the hummus smooth and creamy. Do you prefer a hummus recipe without tahini? You’ll simply need to add more olive oil instead. Try using about one-third cup of olive oil per full recipe and slowly adding more until you reach the consistency you’d like.

Hummus tastes great served with raw veggies or gluten-free crackers. It also makes a tasty spread for wraps or sandwiches. You can use hummus on this falafel recipe as well.

Types of Hummus

There are endless ways to use hummus: as a dip along with whole grain sprouted bread or crackers, smeared on a veggie-based sandwich, as a dressing on top of salad or grains, and even as a healthy substitution for other spreads like sugary jelly or butter.

Due to all the different types of hummus that are now readily available in almost all grocery stores, finding and using hummus has never been easier. If you are lucky enough to live by a health food store, definitely check out the hummus selection — chances are they carry hummus varieties that are unlike any you’ve ever seen in larger grocery chains.

In health food or vegetarian-based stores, it’s now common to find hummus made from other types of beans (black beans, edamame or lentils, for example) and with ingredient additions and flavors that can spice up any bland meal. Some of the most popular types of hummus include:

• cilantro
• jalapeno
• curry
• sweet potato
• roasted red pepper
• black bean
• eggplant (baba ghanoush)

Storage Instructions

How long does homemade hummus last? If you make this hummus recipe, it should last for about one week in the refrigerator, or possibly up to 10 days when stored in an airtight container.

Homemade hummus does not stay fresh as long as the kinds you’d buy in the store because it doesn’t have preservatives, but adding lemon juice may help to keep it fresh for a bit longer.

Classic Hummus Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 min
• Yield: 8 servings
• Diet: Vegan

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Description

Hummus is a Middle Eastern dip that’s surprisingly easy to make, so give this flavorful classic version a go!

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Ingredients

• 2 cups garbanzo beans, drained and rinsed
• 2 cloves garlic, minced
• ⅓ cup tahini
• ¼ cup lemon juice
• 1 teaspoon sea salt
• 1 tablespoon olive oil
• paprika to taste

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Instructions

1. Drain and rinse the garbanzo beans.
2. Mince two cloves of garlic.
3. Place all ingredients (except for the paprika) into a food processor and blend until smooth.
4. Scrape hummus out of food processor container and place into a small dish or storage container. Sprinkle paprika on top.

Notes

If necessary, add a bit more benefit-loaded olive oil to keep the hummus smooth and creamy.

Hummus tastes great served with raw veggies or gluten-free crackers. It also makes a tasty spread for wraps or sandwiches.

• Prep Time: 4 min
• Category: Dips
• Method: Food processor
• Cuisine: Middle Eastern

Nutrition

• Serving Size: 1/4 cup
• Calories: 259
• Sugar: 5.6g
• Sodium: 259mg
• Fat: 10.2g
• Saturated Fat: 1.4g
• Unsaturated Fat: 0g
• Carbohydrates: 32.9g
• Fiber: 9.7g
• Protein: 11.5g
• Cholesterol: 0mg

Keywords: hummus recipe, how to make hummus, homemade hummus

The post Classic Hummus Recipe, Plus 8 Reasons to Eat It appeared first on Dr. Axe.

For my chicken gumbo, I use some traditional gumbo ingredients, like okra and a roux (except mine is made from avocado oil and cassava flour). I also use chicken andouille sausage, chicken breast, chicken bone broth and a mix of veggies and spices.

What you’re left with is a gluten-free, Paleo-friendly meal that’s filling and delicious. And the best part is that it takes very little effort — just prep your ingredients and throw them in a slow cooker!

What Is Gumbo?

Gumbo is a type of stew that originated in Louisiana during the 18th century. The dish combines ingredients from many cultures and culinary practices. Really, you can add just about any vegetables, meat, stock and spices to a thickener and make your own gumbo. But traditionally, gumbo was based on West African dishes.

Did you know that the name “gumbo” is said to derive from a West African name for okra? This suggests that in the original gumbo recipes, okra was used as a staple ingredient that served as the thickening agent.

Gumbo is also traditionally made with a roux, which originated in French cuisine. The roux serves as the base and gives gumbo its unique nutty flavor and smell. The longer you cook your roux, the darker and more flavorful it will become.

Nutrition Facts

One serving of chicken gumbo made using this recipe contains roughly the following:

• 345 calories
• 20.6 grams protein
• 20.3 grams fat
• 21.2 grams carbohydrates
• 3.2 grams fiber
• 5.2 grams sugar
• 48.9 milligrams vitamin C (65 percent DV*)
• 0.8 milligrams vitamin B6 (62 percent DV*)
• 7.8 milligrams vitamin B3 (56 percent DV*)
• 464 milligrams sodium (43 percent DV*)
• 20.7 micrograms selenium (38 percent DV*)
• 226 milligrams phosphorus (32 percent DV)
• 637 IUs vitamin A (27 percent DV*)
• 0.44 milligrams manganese (25 percent DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

As you can see, it’s a perfectly balanced macronutrient meal, with almost the same amount of carbs, protein and fat.

Here’s a quick glance at some of the top health benefits associated with the ingredients in this chicken gumbo recipe:

• Organic chicken: Organic, free-range chicken is an excellent source of protein, which is a vital component of your diet. Studies indicate that eating high-protein foods will help you maintain and lose weight, improve your focus and concentration, stabilize your blood sugar levels, boost your energy levels and support the proper absorption of nutrients.
• Okra: Okra is a great source of antioxidants, fiber, vitamin C, magnesium, vitamin A and calcium. Okra nutrition can help to improve the health of your heart, reduce fatigue, support healthy bones, help to lower your cholesterol levels, improve your eyesight and aid your digestion.
• Avocado oil: I love cooking with avocado oil because it’s full of healthy fats, including essential fatty acids and oleic acid. Avocado oil can also be used uncooked in salads and dips or in cooked recipes because it has a very high smoke point, making it a safe oil to use in this slow cooker recipe.
• Cassava flour: Cassava flour is a gluten-free flour that has a neutral taste and can easily be used in place of white flour. For anyone with a food allergy, cassava flour is a great choice because it’s also grain- and nut-free; plus, it’s lower in calories, fat and sugar than wheat bread.

How to Make Gumbo

The first step to making this chicken gumbo recipe is the roux. Combine avocado oil and cassava flour in a medium saucepan.

On medium heat, whisk the flour and oil to create a dark roux, which will take about 15 minutes. This will be used to thicken your gumbo and add a silky smooth texture.

Next, start chopping your chicken gumbo ingredients and adding them to the slow cooker.

This includes the mini peppers, okra and potatoes. Then chop the three chicken andouille sausages and the two boneless, skinless chicken breasts.

Now all of your ingredients are ready to be added to the slow cooker.

Add your roux first. Then add your chopped veggies, sausage and chopped chicken breast.

Next add in the diced tomatoes, baby carrots and your spices and herbs.

Finally, add in the chicken bone broth.

Set your slow cooker on low for 6 to 8 hours. (You can also make this in a big stockpot.)

When your chicken gumbo is ready, serve it over riced cauliflower or brown rice to make this meal even more filling. Enjoy!

Other Great Chicken Dishes from Different Cultures

Here are some main dishes from other cultures that also feature chicken:

• Hungarian chicken paprikash
• Greek chicken souvlaki
• Mexican chicken pozole verde
• Thai chicken stir fry
• Mediterranean chicken
• Easy pesto chicken
• Chicken Bryan
• Chicken marsala
• Chicken cacciatore
• Cajun blackened chicken
• Chicken katsu

Chicken Gumbo Recipe

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• Author: Dr. Josh Axe
• Total Time: 6 hours 10 minutes
• Yield: 8
• Diet: Gluten Free

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Description

Standard New Orleans gumbo is made with a dark roux, vegetables, chicken, sausage, and shrimp. Here we removed the shrimp and go with a chicken andouille sausage. The dark roux and chicken bone broth are two powerhouse secret ingredients that make this recipe sing.

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Ingredients

• ½ cup avocado oil
• ½ cup cassava root flour
• 3 chicken andouille sausages, chopped
• 2 boneless, skinless chicken breasts, chopped
• 4 cups chicken bone broth
• 2 cups chopped okra
• 2 cups diced tomatoes
• 4 mini peppers, diced
• ½ cup baby carrots
• 1½ cups potatoes, chopped
• 1 teaspoon garlic powder
• ¼ teaspoon onion powder
• ½ teaspoon oregano, dried
• ½ teaspoon thyme, dried
• ½ teaspoon smoked paprika
• ¼ teaspoon cayenne
• 3 bay leaves
• ½ teaspoon sea salt
• 1 teaspoon pepper

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Instructions

1. In a medium saucepan on medium, combine flour and oil. Whisk often to create a dark roux. About 15 minutes.
2. Combine all ingredients in a slow cooker, starting with the roux. Cook on low for 6–8 hours.
3. You can also use a Dutch oven to make this dish. Make the roux first and set aside. Then sauté the meat for a few minutes over medium heat with some oil, before adding the roux, broth, veggies and spices. Stir well and bring to a high heat before covering. Cook at low heat for 15 minutes, or until vegetables are cooked and chicken breast measures 160 degrees.
4. Serve over riced cauliflower or brown rice. (Optional.)

• Prep Time: 10 min
• Cook Time: 6 hours
• Category: Main Dishes
• Method: Slow Cooker
• Cuisine: Cajun

Nutrition

• Serving Size: 1 serving (273g)
• Calories: 337
• Sugar: 4.6g
• Sodium: 646mg
• Fat: 20g
• Saturated Fat: 3.5g
• Unsaturated Fat: 14.7g
• Trans Fat: 0g
• Carbohydrates: 20.7g
• Fiber: 3.2g
• Protein: 19.8g
• Cholesterol: 81mg

Keywords: chicken gumbo recipe, gumbo recipe

The post Chicken Gumbo Recipe (with Chicken Andouille Sausage) appeared first on Dr. Axe.

I love cooking up organic chicken recipes, and if you are looking for a crunchy bite, you’re going to love this chicken katsu.

What Is Chicken Katsu?

Chicken katsu is a Japanese dish that’s made with thin pieces of crispy, fried chicken. The term “katsu” means cutlet. You can find katsu done with a variety of meats, including chicken, pork and seafood.

Traditionally, chicken katsu is made by frying chicken cutlets with all-purpose, white flour, eggs, panko breadcrumbs and vegetable oil. Panko is very popular in Japanese cooking, and it’s known to make for particularly crispy cutlets because it’s lighter and flakier than regular breadcrumbs. The larger flakes absorb less oil and give you that desired crispy texture, but like most breadcrumbs on the market today, panko is made with processed white bread.

Best Ingredients

For my chicken katsu, I use gluten-free crackers that are ground into fine crumbs instead of panko or breadcrumbs that are made with refined carbohydrates.

When dredging the chicken, I use cassava flour instead of all-purpose flour because it’s gluten-free and made by grating and drying cassava root, which is also known as yuca. Cassava flour is one of my favorite gluten-free flours because it’s also nut- and grain-free, making it easily digestible for most people.

And to fry my chicken katsu, I use avocado oil instead of typical processed oils. Avocado oil is made by pressing the fleshy pulp that surrounds the avocado pit. It’s full of healthy fats and has a high smoke point, which is really important when you’re frying foods. You need to use oils that have a higher smoke point because oils can lose their structure and create damaging compounds when they reach a certain temperature.

So if you’re looking for a recipe that gives you that crispy, flaky texture of traditional chicken katsu, but doesn’t contain gluten and/or hydrogenated oils, try my recipe. It’s simple and serves as a great source of protein and healthy fats, too.

How to Make Chicken Katsu

Alright, to start preparing this chicken katsu, I like to mix the dipping oil first. This is really simple. In a small bowl or container, mix one tablespoon of Dijon mustard, four tablespoons of coconut aminos and two tablespoons of sesame oil.

Mix these ingredients until they are well-combined. Then set your dipping oil aside until you’re ready to eat your chicken katsu.

In a large pan over medium heat, warm avocado oil while you move onto the next steps. Next, get ready to dredge your chicken cutlets. In cooking, dredging meat or vegetables means that you’re coating them when moist with a dry ingredient, like flour and breadcrumbs, before cooking them.

You need three ingredients for dredging your chicken cutlets, so take out three medium-sized bowls for this. One bowl is for one cup of cassava flour with one teaspoon of sea salt added to it, the other gets four whisked eggs and the last bowl is for two cups of gluten-free crackers that are ground into fine crumbs.

Start by covering your chicken cutlet with the cassava flour — covering all sides of the cutlet evenly. Then dip it into the eggs.

Then finish it off by coating the cutlet with the ground crackers.

Once you have repeated this process for the pound of chicken cutlets, they are ready to be fried.

When your oil is heated, add in two cutlets at a time, or as many that will fit into the pan. Fry each side of the cutlets until they are golden brown and the interior temperature reaches 165 degrees Fahrenheit. This should take about 10–15 minutes.

And just like that, you have crispy, crunchy and delicious chicken katsu. Dip your chicken into your already preparing dipping oil, and you’re ready to go! Enjoy!

Other Great Chicken Dishes from Different Cultures

• Chicken paillard
• Hungarian chicken paprikash
• Greek chicken souvlaki
• Mexican chicken pozole verde
• Thai chicken stir fry
• Mediterranean chicken
• Easy pesto chicken
• Chicken Bryan
• Chicken marsala
• Chicken gumbo
• Chicken cacciatore
• Cajun blackened chicken

Chicken Katsu Recipe

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• Author: Dr. Josh Axe
• Total Time: 25 minutes
• Yield: 6
• Diet: Gluten Free

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Description

Chicken katsu is a Japanese dish that includes crispy and flaky chicken cutlets. Here it’s paired with a healthy dipping oil, and you can also add in some sautéed bok choy or kale.

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Ingredients

Chicken Katsu

• 2 tablespoons avocado oil
• 1 pound thin chicken cutlets
• 1 cup cassava flour
• 4 eggs, whisked
• 2 cups gluten-free crackers, ground into fine crumbs
• 1 teaspoon sea salt

Dipping Oil

• 1 tablespoon Dijon mustard
• 4 tablespoons coconut aminos
• 2 tablespoons sesame oil

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Instructions

1. In a small bowl or container, mix Dijon, coconut aminos and sesame oil, then set aside.
2. In a large pan over medium heat, warm avocado oil while you move onto the next steps.
3. Place the eggs, cassava and crackers in three separate bowls large enough to dredge the chicken.
4. Add salt to the cassava and stir until well-combined.
5. Dredge the chicken cutlets one-by-one on all sides, in this order: cassava, eggs, crackers.
6. With tongs, place dredged chicken cutlets into heated oil in the pan.
7. Fry each side until chicken is golden brown and interior temperature reaches 165 degrees F., about 10–15 minutes.
8. Serve with dipping oil and optional veggies.

• Prep Time: 10 min
• Cook Time: 15 min
• Category: Main Dishes
• Method: Frying
• Cuisine: Japanese

Nutrition

• Serving Size: 1 serving (213g)
• Calories: 427
• Sugar: 0.8g
• Sodium: 404mg (27% DV)
• Fat: 16.5g
• Saturated Fat: 3.3g
• Unsaturated Fat: 11.8g
• Trans Fat: 0g
• Carbohydrates: 24.9g
• Fiber: 1.1g
• Protein: 42.1g
• Cholesterol: 207mg

Keywords: chicken katsu

The post Chicken Katsu: a Delicious Japanese Dish appeared first on Dr. Axe.

Ready in under 30 minutes, blackened chicken is a recipe you can whip up in minutes with ingredients already in the pantry. Best of all, the whole family will enjoy it.

What Is Blackened Chicken?

Let’s clear up some confusion first. Is blackened chicken burnt? No! Blackened chicken is just chicken that’s been coated in seasonings and pan-fried. Some people might know it better as Cajun chicken. The spices used in blackened chicken give the breast a nice darkened crust that’s absolutely packed with flavor.

In fact, that’s what makes blackened chicken so special. With seasonings like garlic powder, oregano, smoked paprika and cayenne, you get a chicken breast that’s bursting with Cajun spice in each bite. It gives food made on the stovetop a smoky taste, like you’d get on the grill, without all the hassle and cleanup.

Blackened chicken is incredibly versatile. Seriously, I love using it in a variety of ways.

How to Use

• Slice it and pile onto a big salad.
• Add it to a hamburger bun, top with goat cheese cheese and your favorite burger fixings and serve with sweet potato rosemary fries.
• Stuff it into a whole-grain pita with veggies and hummus.
• Add it into a sprouted grain salad.
• Serve it with a side of veggies.
• Use it for the chicken in this alfredo chicken and broccoli casserole.
• Shred it and use it in tacos.
• Serve with brown rice and a side of fried plantains.

The possibilities are endless! In fact, you may want to double, triple or even quadruple this recipe, and use the chicken throughout the week, lightening your cooking load during those busy weeknights.

Nutrition Facts

Here’s what a serving (half a breast) of blackened chicken looks like nutritionally:

• 212 calories
• 1.9 grams carbohydrates
• 0.6 grams fiber
• 0.1 grams sugar
• 10.2 grams fat
• 26.8 grams protein
• 11.4 milligrams vitamin B3 (81 percent DV)
• 1 milligrams vitamin B6 (76 percent DV)
• 27.3 micrograms selenium (50 percent DV)
• 259 milligrams phosphorus (37 percent DV)
• 1.8 milligrams vitamin B5 (36 percent DV)
• 0.2 milligrams vitamin B2 (20 percent DV)
• 1.8 milligrams vitamin E (12 percent DV)
• 0.1 milligrams vitamin B1 (11 percent DV)
• 242 IUs vitamin A (10 percent DV)
• 0.25 micrograms vitamin B12 (10 percent DV)

As you can tell, this chicken is chock-full of protein and healthy B vitamins and low in carbs.

How to Make Blackened Chicken

Ready to make this easy chicken recipe? Warm the avocado oil in a large pan over medium heat.

In the meantime, add the seasonings to a small bowl. Mix well until they’re combined.

Use tongs to place the chicken in the heated oil. Cover and fry for about 10 minutes on each side, until the internal temperature of the chicken is 165 degrees Fahrenheit.

Coat each chicken breast with the seasonings.

Serve with vegetables or whatever you’d like! A drizzle of fresh lemon juice is delicious with this blackened chicken recipe.

Look how juice and succulent this chicken breast looks. Enjoy!

Other Great Chicken Dishes from Different Cultures

• Chicken paillard
• Hungarian chicken paprikash
• Greek chicken souvlaki
• Mexican chicken pozole verde
• Thai chicken stir fry
• Mediterranean chicken
• Easy pesto chicken
• Chicken Bryan
• Chicken marsala
• Chicken gumbo
• Chicken cacciatore
• Chicken katsu

Blackened Chicken Recipe

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No reviews

• Author: Dr. Josh Axe
• Total Time: 25 minutes
• Yield: 2
• Diet: Gluten Free

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Description

Want to elevate grilled chicken breast? Try this high-protein, delicious blackened chicken with Cajun seasonings. It’s also easy to cook.

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Ingredients

• 2 tablespoons avocado oil
• 2 boneless, skinless chicken breasts
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• ½ teaspoon thyme
• ½ teaspoon smoked paprika
• ¼ teaspoon cayenne
• ½ teaspoon sea salt
• 1 teaspoon black pepper

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Instructions

1. In a large pan over medium heat, warm oil.
2. In a small bowl, combine garlic, onion, oregano, thyme, paprika, cayenne, salt and pepper, mixing until well-combined.
3. Coat each side of chicken evenly with seasonings.
4. With tongs, place the chicken in the heated oil.
5. Cover and fry each side for about 10 minutes until the internal temperature reaches 165 F.

• Prep Time: 5 min
• Cook Time: 20 min
• Category: Main Dishes
• Method: Stovetop frying
• Cuisine: American

Nutrition

• Serving Size: 1/2 breast (129g)
• Calories: 212
• Sugar: 0.1g
• Sodium: 345mg (23% DV)
• Fat: 10.2g
• Saturated Fat: 1.5g
• Unsaturated Fat: 7.2g
• Trans Fat: 0g
• Carbohydrates: 1.9g
• Fiber: 0.6g
• Protein: 26.9g
• Cholesterol: 86mg

Keywords: blackened chicken recipe, Cajun blackened chicken

The post Cajun Blackened Chicken: Easy & Delicious appeared first on Dr. Axe.

Some of the main kimchi ingredients include Napa cabbage, radish, scallion, cucumber and red chili paste. Other major components that are considered healthy, functional foods include garlic, ginger and red pepper powder.

Today, kimchi is considered Korea’s “national dish” — in fact, on average people in Korea consume about 40 pounds of kimchi per person, per year. Never tried it before? If you like cultured vegetables and fermented foods like sauerkraut, you’ll probably love kimchi, too.

What does kimchi taste like? It tastes spicy and sour due to the fermentation process that produces live and active “probiotic cultures,” which are responsible for some of its benefits, including improving digestion and raising immune function.

What Is Kimchi?

Kimchi is a traditional side dish and staple of Korean cuisine. It consists of fermented and salted vegetables, most commonly Napa cabbage and Korean radishes with a variety of flavorful and spicy seasonings.

How long does it take to ferment kimchi? In order for kimchi ingredients to actually become a true kimchi, they must undergo a traditional fermentation process inside tightly sealed glass jars. This takes place anywhere from several days to several months. During this time, the flavors, textures and health benefits of kimchi dramatically change and improve. That is why this food is now growing in popularity worldwide as a “superfood.”

Is kimchi good for health? According to a 2014 report published in the Journal of Medicinal Foods, the fermentative byproducts formed during fermentation and the functional ingredients used to make kimchi significantly boost its benefits because these are responsible for forming the probiotics.

The fermentation of kimchi is carried out by various microorganisms present in the raw materials, including lactic acid bacteria (LAB). Specifically, strains of Lactobacillus, Leuconostoc and Weissella are believed to be the primary types of probiotics produced during the fermentation of this food.

According to the book, “Regulating Safety of Traditional and Ethnic Foods,” a compilation from a team of experts in food safety, nutrition and regulatory affairs, “Kimchi is also regarded as a hygienically safe food because pathogenic bacteria and contaminations are almost completely removed during its preparation and fermentation.”

A 2018 scientific review highlights some of the potential benefits of kimchi according to scientific studies to date:

• Stimulates immune function
• Decreases disease-causing pro-oxidants and free radicals
• Reduces the occurrence of certain cancers
• Anti-aging
• Wards off cardiovascular disease
• Lowers metabolic syndrome risks
• Improves intestinal flora

Beginning in the early 20th century, health researchers began to speculate that probiotic foods contained proteolytic microbes that worked in the colon to reduce toxic substances responsible for the aging process. They theorized that consuming fermented foods like benefit-rich kefir and yogurt coat the colon with LAB bacteria, decreasing intestinal pH, suppressing dangerous bacteria and leading to a slower rate of aging. Since this time, numerous studies have suggested this to be true of many different cultured foods.

Benefits

1. Provides Probiotics that Help Improve Digestion

We hear about the benefits of probiotic foods like yogurt and sauerkraut all the time, but don’t overlook kimchi, which has tons of these gut-friendly bacteria, too. Responsible for giving it its carbonation, sour taste and pungent smell, probiotics develop during fermentation as bacterial enzymes that are able to rapidly reproduce from thriving off of the sugar molecules found in the vegetables.

The longer kimchi ferments, usually the greater the health benefits and higher concentration of probiotics that develop. But remember that “real” kimchi also has to be refrigerated and unpasteurized for the probiotics to remain intact.

While fermenting the vegetables, probiotic LAB develops. Many bacteria are involved in the fermentation of kimchi, but LAB becomes most dominant while other less-beneficial bacteria become suppressed thanks partially to the salting of the cabbage. The addition of other sub-ingredients like garlic and ginger, plus the rise in LAB during the fermentation, is what helps to ensure that it is safe to eat since this process kills pathogenic bacteria.

Repopulating “good” bacterial microflora of the gastrointestinal (GI) tract can play an important role in preventing the pathophysiology of some GI disorders, according to the Division of Digestive and Liver Diseases at Columbia University College of Physicians and Surgeons.

To put it frankly, this fermented food can “keep you regular” and help you poop! But that’s not all. Probiotics have been used as a natural digestive treatment modality for over a century because beneficial probiotic bacteria strains help reduce harmful bacteria in the gut that can cause indigestion, inflammation and even hormonal changes.

Fermented foods are useful for anyone suffering from common digestive issues like constipation or more serious conditions like candida virus, leaky gut syndrome and autoimmune disorders. The efficacy of probiotics, either as a single strain or a combination of probiotics found in some cultured foods, has been shown to be beneficial in antibiotic-associated diarrhea, clostridium difficile colitis, infectious diarrhea, ulcerative colitis, Crohn’s disease, pouchitis and irritable bowel syndrome, among other disorders.

2. Helps Increase Immunity

Because 70 percent to 80 percent of the immune system is actually stored within the gut, probiotic-rich kimchi can help you fight bacterial infections, viruses, common illnesses and serious chronic conditions, too.

Potential probiotic benefits have been have been seen in the treatment or prevention of:

• Diarrhea
• Eczema
• Irritable bowel syndrome (IBS)
• Ulcerative colitis
• Crohn’s disease
• H. pylori (the cause of ulcers)
• Vaginal infections
• Urinary tract infections
• Recurrence of bladder cancer
• Infection of the digestive tract caused by Clostridium difficile
• Pouchitis (a possible side effect of surgery that removes the colon)

Aside from containing probiotics, kimchi is full of ingredients that are known to stimulate healthy immune function. Similar to the benefits of cayenne pepper, red pepper powder has anti-carcinogenic and antioxidant effects. It’s even capable of helping food avoid spoiling since it contains natural antibacterial properties.

Garlic is another immune system booster that inhibits the activities of many harmful viruses, fights fatigue and lowers inflammation. It has been considered a food for promoting longevity for thousands of years as well. Ginger is a time-honored beneficial ingredient that helps soothe the digestive organs, nourish the gut, fight bacteria and help you heal quicker from being sick.

And finally, cabbage is an anti-inflammatory, antioxidant-packaged cruciferous vegetable that provides vitamin A, vitamin C, vitamin K and other important nutrients. Certain biochemicals, including isocyanate and sulfide, that are found in Chinese cabbage and radishes are effective in helping prevent cancer and detoxifying heavy metals in the liver, kidney and small intestine.

Yet another benefit of kimchi is the prebiotic fibers found in the cabbage, radishes and other ingredients that are capable of helping to enhance immune function, especially in the digestive organs.

3. High in Fiber

Kimchi is made primarily of vegetables. Vegetables provide a good dose of dietary fiber that’s both filling and good for digestive and heart health. Cabbage is especially a good source of fiber. It is high in volume, yet low in calories and carbs.

The average fiber intake for U.S. children and adults is less than half of the recommended amount, yet we know that individuals with high intakes of dietary fiber appear to be at significantly lower risks for developing coronary heart disease, stroke, hypertension, diabetes, obesity and certain gastrointestinal diseases.

Diets that include more high-fiber foods, especially vegetables, are linked to lower blood pressure and serum cholesterol levels, improvements in glycemia and insulin sensitivity, and significantly enhanced weight loss. Increasing fiber in your diet can help you eat less overall since it swells up, absorbs water and makes you feel full.

Even small amounts of kimchi can help you reach your fiber quota for the day and give you a nice dose of probiotics in the process. Try using it on some of your favorite recipes as a healthy condiment.

4. Low in Calories and Can Help Reduce Cravings

Many people find that consuming fermented foods helps kill their sugar addiction, improves digestion and helps with appetite regulation. If weight loss is your primary goal, luckily kimchi is very low in calories but high in nutrients and satiating fiber. It might even be able to help improve metabolic function. Its spicy red pepper flakes are known to cause warming, thermogenic effects inside the body.

Probiotic supplements and foods are now being linked with reductions in weight and body fat. Recent studies suggest that manipulation of the microbial ecosystem in the gut might even be a new novel approach in the treatment of obesity. In the future, we might see that treatment options for helping reduce overeating and obesity might consist of altering the compositions of the microbial communities of obese individuals.

How are probiotics related to weight gain or loss? Short-chain fatty acid production and low-grade inflammation have been found to be important underlying mechanisms of action that influence appetite, metabolism and body weight. These are highly connected to gut health.

This means that finding the most effective combination and dosage rate of probiotic microorganisms will likely be able to help those who struggle with controlling cravings, regulating appetite hormones and fighting impulses to overeat.

5. Provides Antioxidants that Can Help Fight Cancer

Kimchi is chock-full of anti-inflammatory foods and spices that are known to be cancer-fighting foods. They promote overall better health and longevity and slow down oxidative stress. For example, different color varieties of cabbage can contribute a range of important antioxidant and anti-inflammatory compounds to your diet.

Garlic, ginger, radishes, red pepper and scallions are also high in antioxidant properties that help lower inflammation. Anti-inflammatory foods are important for preventing chronic diseases associated to oxidative stress, such as cancer, cognitive disorders and coronary artery diseases.

Research suggests that the compound capsaicin, which is contained in the red hot pepper powder, helps reduce the chance of developing lung cancer. Several population studies demonstrate an association between an increased intake of garlic (and onions) and reduced risk of certain cancers, including cancers of the stomach, colon, esophagus, pancreas and breast.

In addition, the indole-3-carbinol contained in Chinese cabbage has been linked to decreased gut inflammation and colon cancer.

Nutrition Facts

A 100-gram serving of Napa cabbage kimchi contains approximately:

• 33.9 calories
• 7 grams carbohydrates
• 1.1 grams protein
• 0.4 gram fiber
• 805 international units vitamin A (16 percent DV)
• 7.5 micrograms vitamin K (9 percent DV)
• 0.2 milligram manganese (9 percent DV)
• 4.4 milligrams vitamin C (7 percent DV)
• 29.5 micrograms folate (7 percent DV)
• 0.1 milligram vitamin B6 (5 percent DV)
• 0.7 milligram iron (4 percent DV)

Uses in Traditional Medicine

Does kimchi taste sour? According to Ayurveda, it is considered a sour food that can be helpful in balancing the Vata dosha. The taste of sour foods is believed to encourage good digestion, boost energy and aid in the elimination of excess wind in the body (think symptoms like bloating and gas). It’s also thought to generally enliven the senses.

Probiotic-rich foods have a rich history in Asia so it’s no surprise that Traditional Chinese Medicine (TCM) values kimchi for its beneficial probiotic effects on the digestive and immune systems.

Kimchi has been served daily at virtually all meals in Korean households for thousands of years. The benefits of probiotics found in this fermented food and other foods have only become common knowledge in more recent years. For all these centuries, people in Korea have been consuming a traditional food that truly doubled as a traditional medicine whether they realized it or not.

History

Kimchi, first called ji, was born during the pre-modern period of the Three Kingdoms of Korea. It was first made using just cabbage and beef stock — a simple and resourceful recipe using widely available and inexpensive ingredients.

Although red chilis are what give it its signature color and spice, this ingredient wasn’t actually available in Korea until the Europeans introduced it to Asian countries after originally finding it in the Americas. Koreans first had access to red chili after the Japanese invasions of 1592–1598. It then became a staple ingredient not only in kimchi, but many other Korean recipes, too.

As the national dish, kimchi has played an important role in Korean cuisine for hundreds of years. During South Korea’s involvement in the Vietnam War, for example, the Korean government requested that Americans help feed the hungry and desperate South Korean troops with this fermented food, because it was said to be “vitally important to the morale of Korean troops.” Because it is able to help kill intestinal bacteria and improve immunity, it was vital for troops living in harsh environments that didn’t contain many nutrients.

This probiotic food can be categorized by its main ingredients, regions where it originally stems from and seasons. Korea’s northern and southern sections have a considerable temperature difference. This has affected the availability of various vegetable and spice ingredients. A recipe from the northern parts of Korea tends to have less salt and red chili. It usually does not include brined seafood for seasoning like a Korean recipe from southern Korea typically does.

Other variations in these recipes are due to changes in the seasons, which over the years led people to use fermentation as a way of preserving vegetables that were in season and overly abundant. Before modern refrigeration existed, kimchi was a great way to reduce spoilage and prolong freshness of harvested ingredients, like fresh vegetables and herbs in summer or nutrient-dense sweet potatoes in the cooler months.

Today, even though specialty “kimchi refrigerators” are sometimes used in Korea that have precise controls to keep different varieties at optimal temperatures, many Koreans continue to prepare it according to honored traditional and seasonal preparation methods.

Kimchi vs. Sauerkraut

Kimchi and sauerkraut are two powerhouse fermented foods with cabbage as their star ingredient. Just like with kimchi, the kind of sauerkraut you want to buy is the type that’s been prepared in the traditional way and is refrigerated in order to preserve the live and active cultures.

The same process used to make kimchi (lactic acid fermentation) is also used to make sauerkraut. When fermented optimally, both are rich sources of beneficial probiotics and enzymes.

Both of these cabbage-centric delights are typically described as salty and sour. Can you eat kimchi on its own? Kimchi and sauerkraut are most often consumed as accompaniments to larger dishes, but you can totally eat them by themselves.

A good homemade sauerkraut typically only contains two ingredients: cabbage and salt. You can also include some caraway seeds like in this sauerkraut recipe. Homemade kimchi involves not only more ingredients (around 10), but a little more effort as well.

How to Use

If you’re wondering where to buy kimchi, you can find jarred kimchi in health food stores and specialty Asian grocery stores. Some major chain grocery stores now carry it too.

There are typically three kimchi products you an choose from in stores: 1) freshly-packed items of salad-type kimchi (called Geotjeori–fresh kimchi, seasoned, without fermentation); 2) refrigerated items of fermented kimchi; and 3) fermented, pasteurized items of shelf-stable kimchi. I highly recommend choosing the second option, which is most health-boosting. Opt for fermented but not pasteurized kimchi.

Although having it with traditional Korean foods like rice and proteins might be the first thing that comes to mind, you can also get creative with this food and use it in savory pancakes, on top of burgers, with eggs, on tacos and many other ways, too.

Once you purchase it or make your own, you may have some of these common kimchi-related questions:

• Is kimchi supposed to be fizzy? Should kimchi bubble when opened? It is very common for it to be fizzy or bubbly. It’s a result of the fermentation process.
• Does kimchi expire? Yes, any store-bought variety will come with an expiration date.
• How long does kimchi last? An opened container can last in the fridge for up to three months while an unopened container can last up to 12 months.
• Is my kimchi rotten? As it starts to go bad, it will begin to taste and smell pungently sour. As with any food, if you see anything strange growing in your kimchi or it really tastes off in a bad way, then, of course, be safe and get rid of it immediately.
• How long does kimchi last unrefrigerated? You always want to store it in the fridge unless you are in those first days of creating homemade kimchi (more on that below). Remember that “real” kimchi has to be refrigerated and unpasteurized for the probiotics to remain intact.

How to Make Kimchi

Throughout Korea, and other parts of the world where Koreans have formed smaller concentrated pockets, numerous kimchi recipes have been formed. Today, it’s possible to find hundreds of different preparation methods available worldwide, all determined by the length of fermentation, main vegetable ingredients and the mix of seasonings used to flavor the dish.

The most common seasonings in a traditional kimchi recipe include brine (salty water), scallions, red chili, ginger, chopped radish, shrimp or fish paste, and garlic — all of which pack in flavor and make this food stand out in any dish.

How do you make homemade kimchi? You can try making your own at home using this simple recipe below. How to make kimchi is really not as hard as you might think!

Risks and Side Effects

As with anything, even healthy foods, you don’t want to overdo it on your consumption. As a fiber and probiotic-rich food, too much may result in gas or bloating. If you’ve never eaten it before, start off with a small quantity.

Salt is used in the creation of kimchi so check with your doctor before adding it to your meals if you are following a low-sodium diet.

Homemade Kimchi Recipe

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• Author: Dr. Josh Axe
• Total Time: 2–5 days
• Yield: 1 quart
• Diet: Gluten Free

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Kimchi is a traditional side dish and staple of Korean cuisine. It consists of fermented and salted vegetables, most commonly Napa cabbage and Korean radishes with a variety of flavorful and spicy seasonings. Learn how to make it!

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Ingredients

• 1 medium head Napa cabbage or purple cabbage
• ¼ cup Himalayan or Celtic sea salt
• ½ cup water
• 6 finely chopped garlic cloves
• 1 teaspoon fresh grated ginger
• 1 teaspoon coconut sugar
• 2 to 3 tablespoons seafood flavor like fish sauce (or use more water to make this a vegan kimchi)
• 1 to 5 tablespoons Korean red pepper flakes (depending on how spicy you like it)
• 8 ounces Korean radish or daikon radish, peeled and cut finely
• 4 scallions, trimmed and cut finely

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Instructions

1. Slice the cabbage lengthwise into quarters and remove the cores. Then slice into fine strips.
2. Add your salt to the cabbage in a large bowl. Use your hands to massage the salt into the cabbage until it starts to become soft and give off water. This might take several minutes.
3. Let the cabbage stand for 1 to 2 hours, then rinse it under water for several minutes. Combine the garlic, ginger, coconut sugar and fish sauce (or water) in a small bowl. Mix to form a smooth paste, then add it to the bowl with cabbage.
4. Add the chopped radish, scallions and seasoning paste. Then massage all the ingredients together using your hands until they are coated. Pack the mixture into a large glass jar and press down on it until the brine rises to cover the vegetables.
5. Make sure to leave at least 1–2 inches of space and air at the top of the jar (important for fermentation). Tightly close the lid and keep the jar standing at room temperature for 1 to 5 days.
6. Check your homemade kimchi once a day, pressing down on the vegetables if need be to keep them submerged under the liquid brine. Taste it after several days to see how if it has become sour enough to your liking. If not, let it continue for several more days before storing in the refrigerator sealed for up to 3 months.

• Prep Time: 20 min
• Category: Snacks, Side Dishes
• Method: Fermentation
• Cuisine: Korean

Nutrition

• Serving Size: 0.5 cup
• Calories: 54
• Sugar: 5.9g
• Sodium: 290mg
• Fat: 0.6g
• Saturated Fat: 0.1g
• Unsaturated Fat: 0.3g
• Trans Fat: 0g
• Carbohydrates: 12.1g
• Fiber: 3.4g
• Protein: 2.4g
• Cholesterol: 0mg

Keywords: kimchi recipe

The post Kimchi: Learn How to Make This Fermented Food appeared first on Dr. Axe.

Made from local, fresh strawberries, it’s a healthy take on the classic beverage. Sit in the shade with this homemade concoction to help cool off on a hot day.

Oh, and the best part? This strawberry lemonade recipe is a sugar-free and refreshing drink — perfect for the summer. Plus, it’s easy to make and requires only four ingredients.

You can also turn this strawberry lemonade mocktail into a cocktail. It pairs best with vodka or gin.

Key Ingredients

What is strawberry lemonade made of? As mentioned above, this strawberry lemonade recipe calls for just four simple ingredients:

• Strawberries: Strawberry nutrition is chock-full of antioxidants like vitamin C, manganese and folate, among several other vitamins and minerals. That’s why strawberries are beneficial for immunity and combating chronic diseases, such as cancer and heart disease. They also aid brain, skin and digestive health.
• Lemon juice: Made from nutrition lemons, lemon juice also supplies a decent amount of vitamin C and benefits the heart, kidneys and skin.
• Stevia: Instead of refined sugar or unhealthy sugar substitutes, stevia provides the sweetness to this strawberry lemonade without the adverse effects. In fact, high-quality stevia can actually support weight loss, along with healthy cholesterol and blood pressure levels. You can also use other healthy, natural sweeteners if stevia isn’t your preferred option.
• Water: When you really need to quench your thirst and stay hydrated, nothing quite beats a cold class of water, and the benefits of drinking water, especially during summertime, are vast — including helping with detoxification, digestion, calorie intake and more.

How to Make Strawberry Lemonade

How do you make strawberry lemonade from scratch? It couldn’t be easier!

Take your ingredients, beginning with the three cups of water and ending with the stevia, dump them into your blender and — you guessed it — blend until your lemonade is smooth and liquified.

That’s it — your blended strawberry lemonade is ready to drink and enjoy on those hot summer days and a recipe you can whip up anytime in a matter of minutes.

If you want a strawberry lemonade vodka cocktail, simply add vodka. Gin also goes well.

Other Healthy Mocktails

• Ginger shots (mix with some sparking water)
• Switchel
• Watermelon agua fresca
• Mango lime drink

Strawberry Lemonade Recipe

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• Author: Dr. Josh Axe
• Total Time: 2 minutes
• Yield: 4
• Diet: Gluten Free

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This strawberry lemonade recipe is a sugar-free and refreshing drink — perfect for summer. It’s easy to make and requires only four ingredients.

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Ingredients

• 3 cups of spring or filtered water
• ½ cup organic lemon juice
• 2 cups organic strawberries, fresh or frozen
• stevia, to taste
• 6 ounces vodka or gin, optional

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Instructions

1. Combine all ingredients in a blender until smooth.
2. If you want a cocktail, consider adding vodka or gin. Or for those who want a cocktail, stir in 1.5 ounces into their drink.

Notes

• You can use a different natural sweetener in place of stevia if you prefer, such as raw honey or monk fruit.
• This recipe is easy to expand. Experiment with different fruits, such as blueberry, peach or raspberry lemonade.

• Prep Time: 2 minutes
• Cook Time: 0 minutes
• Category: Beverages
• Method: Blender
• Cuisine: American

Nutrition

• Serving Size: 281g
• Calories: 30
• Sugar: 4.3g
• Sodium: 8mg
• Fat: 0.3g
• Saturated Fat: 0g
• Unsaturated Fat: 0.3g
• Trans Fat: 0g
• Carbohydrates: 8.6g
• Fiber: 1.5g
• Protein: 0.6g
• Cholesterol: 0mg

Keywords: homemade strawberry lemonade, strawberry lemonade recipe, how to make strawberry lemonade, blended strawberry lemonade

The post Homemade Strawberry Lemonade (Naturally Sweetened) appeared first on Dr. Axe.

Before we get to the making of this delicious chicken paillard salad, what is paillard?

What Is Paillard?

“Paillard” is a French term that simply describes the flattening and quick cooking of a piece of meat. The meat is usually veal, chicken or pork. To make a paillard dish, you can buy the meat in thin slices or you can purchase thicker cuts and use a meat tenderizer to pound them out until they are very thin.

Paillard sounds like a fancy word, but it’s really a straight forward dish to create. It’s often served with just a squeeze of lemon juice or a really simple sauce. If you’re looking for an easy, tasty and nutritious lunch or dinner, chicken paillard is a perfect choice.

So what is chicken paillard exactly? Paillard chicken is a piece of chicken that is very thin, typically cooked quickly on the stovetop in a skillet. There is also grilled chicken paillard and as you would expect, the thin chicken breasts are grilled in this version. Some people like to include a lemon butter sauce for chicken paillard or you can make a chicken paillard salad (like this recipe).

Nutrition Facts

One serving of this chicken paillard recipe contains about:

• 459 calories
• 9 grams carbohydrate
• 1.4 grams fiber
• 2.6 grams sugars
• 17.9 grams fat
• 62.5 grams protein
• 199 milligrams cholesterol
• 426 milligrams sodium (28% DV)
• 26.5 milligrams vitamin B3 (niacin) (190% DV)
• 2.3 milligrams vitamin B6 (175% DV)
• 4.4 milligrams vitamin B5 (pantothenic acid) (88% DV)
• 62.4 micrograms selenium (113% DV)
• 608 milligrams phosphorus (87% DV)

As you can see, one serving of this recipe provides a really well-rounded dose of vital nutrients, and it’s extremely high in protein and B vitamins.

What makes this recipe so nutritious as well as gluten-free? Here are some of the healthy ingredients worth highlighting:

• Chicken: When purchasing chicken for this recipe (or any recipe), I recommend opting for organic, free-range chicken to ensure you’re getting the highest quality meat, which means chickens raised in healthier conditions including no usage of antibiotics. Opting for organic, free-range chicken can also reduce exposure to really harmful bacteria such as salmonella often found in conventional chicken meat.
• Arugula: Chicken paillard is often paired with fresh greens, and arugula’s peppery flavor makes it a perfect pairing. Arugula is impressively high in bone-boosting vitamin K. It’s also rich in beta carotene and vitamin C, both of which are antioxidants known for guarding the body’s cells from damage caused by free radicals.
• Cassava flour: This recipe includes making a roux, but I’m keeping this recipe completely gluten-free by opting for cassava flour, which is made from the yuca root. Cassava flour does not contain any gluten yet easily substitutes for wheat flour in so many recipes.

How to Make Chicken Paillard

To prep for this chicken paillard recipe, you’ll need to have some thin chicken cutlets on hand. You can either buy them thin or make them by buying chicken breast and using a meat tenderizer. Pound the meat on a cutting board until it’s thin. No need to hit the meat too hard!

Not all chicken paillard recipes call for marinating the chicken first, but I recommend marinating it to increase the flavor and tenderness of your final product. Place the raw chicken cutlets into a medium-sized bowl.

Add the marination ingredients, starting with the juice of half a lemon. Add the avocado oil, oregano, salt and pepper.

Mix the cutlets around a bit so the marinade covers them all well. Cover and let them marinate in the refrigerator for at least one hour.

Transfer the chicken breasts to a large pan over medium heat.

Cook for about 10 minutes or until done. Set the cooked chicken cutlets aside on a paper towel so you can make the roux.

In the same pan over medium heat, combine flour, chicken broth and the remaining avocado oil. Whisk to create a light roux.

Pour a small amount of roux into the bottom of your bowls for serving.

Add the arugula. You can also add a cooked grain at this point if you choose, along with cooked vegetables. It’s a very adaptable recipe.

Add the chicken breast and cherry tomatoes.

Top with the remaining roux and a squeeze of lemon. It’s as simple as that. Enjoy!

Other Great Chicken Dishes from Different Cultures

While chicken paillard is a French dish, here are some main dishes from other cultures that also feature chicken:

• Hungarian chicken paprikash
• Greek chicken souvlaki
• Mexican chicken pozole verde
• Thai chicken stir fry
• Mediterranean chicken
• Easy pesto chicken
• Chicken Bryan
• Chicken marsala
• Chicken cacciatore
• Chicken gumbo
• Cajun blackened chicken
• Chicken katsu

Chicken Paillard Recipe

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• Author: Dr. Josh Axe
• Total Time: 35 minutes
• Yield: 4
• Diet: Gluten Free

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Making chicken paillard is a wonderfully French way to make chicken. Usually pounded thin, this marinated chicken paillard is covered with a roux and served on top of a salad. You can also go with cooked grains like rice and cooked veggies.

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Ingredients

• 6 chicken cutlets or 4 tenderized chicken breasts
• 3 tablespoons avocado oil
• 4 tablespoons cassava flour
• ½ cup chicken broth (ideally bone broth)
• 1 cup cherry tomatoes, halved
• juice of half a lemon
• 4 cups arugula
• 1 teaspoon oregano
• ½ teaspoon sea salt
• 1 teaspoon pepper

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Instructions

1. If you buy chicken breast, use a meat pounder and pound it thin on a cutting board. If you use a chicken cutlet, you don’t need to pound the meat.
2. In a medium-sized bowl, marinate the chicken breasts in lemon juice, oregano, salt, pepper and 2 tablespoons avocado oil. Cover and marinate in fridge for at least 1 hour.
3. In a large pan over medium heat, transfer chicken breasts and cook for about 10 minutes or until done. Set aside on a paper towel to make roux.
4. In the same pan over medium heat, combine flour, half-cup of broth and remaining oil. Whisk to create a light roux. About 10 minutes.
5. Pour a small amount of roux at the bottom a bowl for serving.
6. Add arugula, chicken breast and tomatoes.
7. Top with remaining roux and a squeeze of lemon.

• Prep Time: 15 min
• Cook Time: 20 min
• Category: Main Dishes
• Method: Stovetop
• Cuisine: French

Nutrition

• Serving Size: 1 serving (368g)
• Calories: 459
• Sugar: 2.6g
• Sodium: 426mg (28% DV)
• Fat: 17.9g
• Saturated Fat: 2.8g
• Unsaturated Fat: 12.1g
• Trans Fat: 0g
• Carbohydrates: 9g
• Fiber: 1.4g
• Protein: 62.5g
• Cholesterol: 199mg

Keywords: chicken paillard, grilled chicken paillard

The post Chicken Paillard: the Simple French Way of Cooking Chicken appeared first on Dr. Axe.

There’s a reason why turmeric tea is a popular beverage throughout Asia and is known by some as “liquid gold.” The four simple ingredients in this turmeric tea recipe all work to improve your health, whether it’s by reducing inflammation, aiding digestion, improving the health of your heart or strengthening your bones.

Adding my turmeric tea recipe to your daily health regime can help to restore your body and promote your well-being.

So what is tumeric tea good for, and what are all the benefits of turmeric? Let’s take a closer look at the potential turmeric tea benefits, plus how to make your own at home using a few simple ingredients.

What Is Turmeric Tea?

Turmeric tea is a beverage made using either turmeric root or turmeric powder. The turmeric is steeped in a cup of hot water, which helps boost the flavor and nutrient profile of the final product.

Fresh turmeric tea can also be combined with other ingredients, including pepper, lemon, honey, ginger or ginger water, and more, and it can be made with green tea for an extra antioxidant punch.

Why should you make turmeric tea? There’s a simple one-word answer: inflammation. It’s true that inflammation is at the root of most diseases, and it’s an issue modern medicine typically doesn’t focus on.

Like my turmeric latte recipe, my turmeric tea is made with coconut milk, ghee, honey, black pepper and, well, turmeric. The curcumin present in this popular spice is what makes it a functional food and contributes to the many turmeric benefits.

Not only does it help to fight inflammation that can lead to chronic pain, arthritis, degenerative diseases and digestive disorders, but it also boosts the health of your skin and helps to detoxify the body.

Coconut milk and ghee, two other main ingredients in my turmeric tea, are packed with natural fatty acids that also help to reduce inflammation and work to boost the health of your heart and even help you to lose weight.

Have you given ghee a try yet? It tastes like butter, but it’s “buttier,” with a more intense flavor that’s really satisfying. When mixed with coconut milk, it really creates a creamy, rich and filling tea.

And to add a little sweetness to this tea, I add honey, which is one of the best natural sweeteners because it’s packed with vitamins and minerals and can even promote the health of your digestive tract.

These four super-star ingredients create a healthy and fulfilling turmeric tea that can help keep inflammation at bay and satisfy your taste buds.

Turmeric Tea Benefits

Is drinking turmeric good for you? Not only is it an easy and effective way to add turmeric to your diet, but it’s also delicious and jam-packed with health benefits.

Here are a few of the top turmeric tea benefits and why you may want to consider adding it to your morning routine.

1. Decreases Inflammation

Curcumin is the active ingredient in turmeric, and it is thought to be responsible for many of the health benefits of turmeric tea. Curcumin has powerful anti-inflammatory properties and has been shown to help decrease markers of inflammation in several in vitro studies.

Not only can this have a huge impact when it  comes to decreasing symptoms of autoimmune disorders, but it may also help protect against the development of chronic conditions, such as heart disease and diabetes.

2. Relieves Joint Pain

One of the top benefits of turmeric tea is its ability to reduce joint pain and treat arthritis symptoms. In addition to its anti-inflammatory effects, one review published in the Journal of Medicinal Food also showed that taking 100 milligrams of turmeric extract per day was effective at reducing joint pain associated with arthritis.

Fortunately, there are plenty of resources out there for how to make turmeric tea for arthritis. It’s often combined with other anti-inflammatory ingredients, like ginger, raw honey or cinnamon.

3. Supports Weight Loss

Like green tea and ginger tea, many people use turmeric tea for weight loss, and for good reason. According to one study out of Milan, administering curcumin to people with metabolic syndrome increased weight loss, decreased belly fat and reduced total body fat by up to 8 percent.

Historically, turmeric root tea was also used as an appetite suppressant. It was thought to curb cravings and regulate food intake.

4. Enhances Immune Function

Adding turmeric tea to your daily routine can support healthy immune system function to help ward off infections and support better health. In fact, studies show that curcumin can reduce inflammation and prevent oxidative stress and free radical damage to protect against disease.

There are plenty of turmeric tea recipes for inflammation and immunity, all of which can help provide a hearty dose of antioxidants to optimize overall health by reducing free radical damage.

5. May Have Cancer-Fighting Properties

Although research is limited on the effects of turmeric tea on cancer in humans, there have been plenty of promising in vitro studies and animal models suggesting that it could possess potent cancer-fighting properties.

For example, a paper published in the AAPS Journal actually found that curcumin can modify several cell signaling pathways to kill tumor cells and slow the growth and spread of cancer cells. However, additional research is needed to evaluate the potential turmeric tea benefits for cancer in the general population.

6. Regulates Blood Sugar

Studies show that turmeric tea benefits blood sugar control and could help keep blood sugar levels stable.

One in vitro study conducted by the Department of Nutrition and Food Science at Auburn University showed that curcumin is effective at lowering blood sugar by modifying the metabolism of glucose. This could potentially help protect against diabetes complications long term.

7. Manages Cholesterol Levels

One animal model published in the journal Atherosclerosis found that supplementing rabbits with turmeric extract decreased levels of “bad” LDL cholesterol and inhibited cholesterol oxidation, both of which are major risk factors for heart disease.

Similarly, a study out of India also suggests that taking a capsule containing curcumin twice daily improves endothelial function and is comparable to atorvastatin in terms of effectiveness, which is a type of medication used to treat high cholesterol and triglyceride levels.

How to Make Turmeric Tea

How much turmeric tea should you drink a day? While the exact dosage can vary based on how you brew your tea or how much is found in your turmeric tea bag, one to two cups per day is a good starting point and can help maximize the potential turmeric tea benefits, while minimizing potential side effects.

There are plenty of recipes available for how to make turmeric tea with fresh turmeric root, as well as turmeric in dried, ground or powdered forms.

Typically, this involves boiling three to four cups of water, adding one to two tablespoons of turmeric and then allowing it to simmer for at least 10 minutes. Next, the tea should be strained and cooled for a few minutes prior to serving.

You can also easily find turmeric tea bags at health food stores, which can be steeped in hot water to brew a simple turmeric tea.

If you’re looking to spice up your cup of tea, there are plenty of turmeric tea recipe ideas out there to help. Experimenting with ingredients like pepper, lemon or honey can make it easier than ever to enjoy the multitude of turmeric tea benefits that are available.

Ginger turmeric tea, in particular, is made by brewing the root of ginger and turmeric tea to boost the anti-inflammatory effects of your beverage. It can also be steeped in green tea for an antioxidant punch.

Turmeric milk tea, also known as golden milk, is another popular drink that is enjoyed for its creamy flavor, rich texture and powerful healing properties.

To make my anti-inflammatory turmeric tea recipe, start by adding one cup of coconut milk and one cup of water into a saucepan and warm the combination for about two minutes.

Then add one tablespoon of ghee and one tablespoon of honey to the mixture. Stir. Don’t want sugar, then use a full dropper of stevia.

Next, add in the black pepper and 1 teaspoon of turmeric and stir. (The piperine in black pepper can improve the absorption of curcumin.) Warm the mixture for another two minutes.

And your last step is to stir it all together and pour your turmeric tea recipe into glasses.

This recipe should make about two cups of tea. And if you want your tea to be a little sweeter, you can add in a little more honey.

Mmmm … Isn’t this tea super comforting and delicious? It’s hard to believe it’s promoting your health too, right? Enjoy!

Side Effects

Despite the numerous turmeric tea benefits, there are some people who may need to moderate their intake. In particular, those who are allergic to turmeric should avoid it altogether, as it may cause food allergy symptoms like hives, itching and swelling.

Taking high doses of turmeric powder tea may also be linked to several adverse symptoms. Some of the most common turmeric tea side effects include nausea, diarrhea, decreased blood pressure and a higher risk of bleeding.

Enjoying turmeric tea in moderation as part of a healthy diet is the easiest way to prevent side effects.

Final Thoughts

• Turmeric tea is a beverage made using either turmeric root or turmeric powder. The turmeric is steeped in a cup of hot water, which helps boost the flavor and nutrient profile of the final product.
• Turmeric teabags are also available in most grocery or health food stores.
• You can take advantage of the many turmeric health benefits by drinking the herb’s tea, including boosting your immune system, reducing inflammation, fighting cancer, reducing free radical damage and more.

Turmeric Tea Recipe

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• Author: Dr. Josh Axe
• Total Time: 7 minutes
• Yield: 2
• Diet: Gluten Free

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Turmeric tea is a popular beverage throughout Asia and is known by some as “liquid gold.” The four simple ingredients in this turmeric tea recipe all work to improve your health.

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Ingredients

• 1 cup coconut milk
• 1 cup water
• 1 tablespoon ghee
• 1 tablespoon honey (or full dropper of liquid stevia)
• pinch of black pepper
• 1 teaspoon turmeric (powder or grated root)

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Instructions

1. Pour coconut milk and water into the saucepan and warm for 2 minutes.
2. Add in butter, raw honey, black pepper and turmeric powder for another 2 minutes.
3. Stir and pour into glasses.

• Prep Time: 3 min
• Cook Time: 4 min
• Category: Beverages
• Method: Stovetop
• Cuisine: Indian

Nutrition

• Serving Size: 8 ounces
• Calories: 310
• Sugar: 9g
• Sodium: 19mg
• Fat: 29.9g
• Saturated Fat: 25g
• Unsaturated Fat: 3g
• Trans Fat: 0.2g
• Carbohydrates: 12.8g
• Fiber: 0.4g
• Protein: 2.5g
• Cholesterol: 15mg

Keywords: turmeric tea recipe, liquid gold recipe

The post Turmeric Tea Benefits for Immunity & How to Make “Liquid Gold” appeared first on Dr. Axe.

As it turns out, it’s neither and yet both. A Buddha bowl isn’t a political statement or something difficult and finicky to make. Instead, it’s a fun, easy way of eating that’s become one of my favorite ways of whipping up meals when I’m short on time but still want something delicious and creative.

What Is a Buddha Bowl?

You may have come across a Buddha bowl recipe on a café menu or seen them floating around Pinterest. Initially, the name “Buddha bowl” seems kind of random. The cheerful, belly-loving Buddha you’ve likely seen at local takeout places isn’t actually Buddha at all; he’s a monk who lived a good thousand years later. Buddha would’ve been a slim guy who was too preoccupied with keeping himself feeling zen than focusing on his meals.

He did, however, wander through the streets in the morning of whatever village he was hanging out in, carrying a big bowl. As he went past, locals would drop food in it as their donation and he’d eventually eat whatever was in the bowl. That’s right … this was the OG Buddha bowl.

I love this type of recipe because, let’s face it ­— meals are just more fun in a bowl! And while I’ve got my acai bowl and smoothie bowl recipes down pat, Buddha bowls sans Buddha are newer on the scene. They do, however, share similarities with other recipes that have become popular recently.

Are Buddha bowls the same as macro bowls? Not quite, although they share a lot of similarities. Like macro bowls, Buddha bowls usually have a mixture of complex carbohydrates, protein and healthy fats. But on a macrobiotic diet, which is where macro bowls are derived from, you steer clear of meat and eggs. With a Buddha bowl, you can certainly eliminate those ingredients if you’d like, but it’s not a strict rule.

Buddha bowls are also similar to protein bowls which — as you may have guessed — are heavy on the protein foods side of things. But often, protein bowls go really light on the carbohydrates, even the good-for-you complex kind of carbs.

Buddha bowls, instead, are a little bit of all the different types of bowls. The good thing is there’s no hard and fast Buddha bowl recipe. Instead, it’s more of a concept. Buddha bowl recipes typically contain veggies, some sort of bean, a grain and a protein source. Because of how fluid Buddha bowls can be, they’re very easily customizable for all sorts of diets, including vegan and vegetarian.

Buddha Bowl Ingredients

Making Buddha bowls can be a great way to stretch your food budget, too. When building a Buddha bowl, sticking to fresh, seasonal veggies means you can get more bang for your buck. I love opting for a variety of colors and textures — crispy carrots with softer spinach, for example, or crisp bell peppers paired with chewy peas.

The beans included in Buddha bowl recipes mean you’re getting extra fiber and protein cheaply; lentils, chickpeas and black beans are favorites. For grains, you can really get creative. There’s brown rice, of course, but here you could use quinoa, barley, millet or any other ancient grain.

The traditional Buddha bowl is vegan, as Buddhists do not eat meat. While you can definitely keep your Buddha bowls meat-free, if you aren’t vegetarian, adding meat and poached eggs is a good way to bulk up the bowl and add some extra flavor. If you have leftovers in the fridge, a Buddha bowl is a great way to use them up, too. And finally, a great dressing pulls the whole thing together for an Instagram-worthy, great-tasting Buddha bowl.

If you’re confident in the kitchen, Buddha bowls are a nice way to get your inner chef out. But if you need a little guidance, this Buddha bowl recipe is an easy way to ease into the whole thing. Once you get the hang of this bowl, it’s likely you’ll branch out and make your own creations!

Nutrition Facts

This Buddha bowl recipe is brimming with healthy ingredients — in each bowl, you’re getting barley, sweet potatoes, steak, eggs, broccolini, lentils, spinach and more. The dairy-free cashew dressing that’s drizzled over it all will have you wishing you had a bigger bowl.

The Buddha bowl nutrition is off the charts, particularly for certain vitamins and most minerals. Here’s what you’ll get in each Buddha bowl, including the dressing:

• 548 calories
• 58 grams carbohydrates
• 10.1 grams fiber
• 7 grams sugar
• 23 grams fat
• 7.1 grams saturated fat
• 14.3 grams unsaturated fat
• 30.4 grams protein
• 18,923 IU vitamin A (811% DV*)
• 94.2 micrograms vitamin K (105% DV*)
• 0.9 milligrams vitamin B6 (73% DV*)
• 204 micrograms folate (51% DV*)
• 2.1 milligrams manganese (114% DV*)
• 0.9 milligrams copper (101% DV*)
• 576 milligrams phosphorus (82% DV*)
• 5.7 milligrams zinc (71% DV*)
• 203 milligrams magnesium (65% DV*)
• 31.2 micrograms selenium (57% DV*)

*Percentages are based on a diet of 2,000 calories a day.

How to Make A Buddha Bowl

Enough talking about Buddha bowls — it’s time to make ours! Start by preheating the oven to 400 degrees Fahrenheit.

First, prep the veggies by peeling the sweet potatoes and carrots. Cut the broccoli into long stalks.

Spread the sweet potatoes, carrots and broccolini on a baking sheet and coat with the avocado oil, salt and pepper. Stick the baking sheet in the oven for 20 minutes.

Next, make up your chosen grains, such as quinoa. For example, for quinoa, add one cup to just under two cups of water. Bring to a boil, cover and reduce the heat. Simmer for 15 minutes.

While the veggies roast, if you’re using meat, combine the sesame oil, garlic, beef and sesame seeds in a pan over medium heat. Cook until the steak reaches your desired color of doneness, or 8–10 minutes.

It’s time to make the dressing next. Add all of the cashew sauce ingredients into a small bowl, stirring until they’re well-combined.

Lastly, if you’re using eggs, poach four eggs. To poach the eggs, bring four cups of water to a boil in a small pot. When the water is boiling, gently lower the eggs into the water and allow them to boil for 3 minutes. Then remove the eggs and set them aside carefully.

When the veggies are roasted, the steak is cooked and the dressing is complete, it’s time to start building your bowl! Divide all of the ingredients evenly among the bowls. I like putting the grains on the bottom and building up from there …

Place the egg on top so you get that beautiful yolk running over the bowl when you cut into it!

When you’ve assembled your Buddha bowl to your liking, finish it off with the cashew dressing.

Other One-Bowl Meals

• Cobb salad
• Tuna pasta salad
• Kale Caesar salad
• Chicken paillard salad
• Harvest Mason jar salad
• Salmon kale salad

Buddha Bowl with Cashew Sauce

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★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆

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• Author: Dr. Josh Axe
• Total Time: 45 min
• Yield: 4
• Diet: Gluten Free

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Description

Have you tried the trendy Buddha bowl? This easily customizable salad usually features grains and vegetables, is often vegan but can also include meat if you choose. This version is full of beautifully balanced ingredients, with a divine cashew dressing.

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Ingredients

Salad Base

• 1 tablespoon sesame oil
• 1 teaspoon sesame seeds
• 1 teaspoon garlic, minced
• 1 cup quinoa, uncooked
• 1 cup carrot shavings
• 5 broccolini stalks
• ½ cup lentils, cooked
• 1 cup sweet potatoes, chopped
• 1 cup spinach
• ½ pound flank steak, thinly sliced
• 4 eggs, poached
• 2 tablespoons sprouts
• ¼ cup red cabbage
• ½ teaspoon sea salt
• 1 teaspoon pepper

Cashew Sauce

• ¼ cup cashew butter, unsalted
• 1 tablespoon curry paste
• ¼ cup full-fat canned coconut milk
• 4 tablespoons coconut aminos

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Instructions

1. Preheat oven to 400 degrees F.
2. Prep the veggies, including peeling the sweet potatoes and carrots.
3. Place sweet potatoes, carrots and broccolini on a baking sheet.
4. Coat evenly with avocado oil, salt and pepper. Bake for 20 minutes.
5. Cook the quinoa by putting in a small pan with just under 2 cups of water. Bring to a boil, reduce to simmer, cover and cook for 15 minutes.
6. In a pan over medium heat, combine sesame oil, garlic, beef and sesame seeds.
7. Cook until desired color is achieved, about 8–10 minutes.
8. In a small bowl, combine all cashew sauce ingredients and stir until well-combined.
9. Layer all ingredients divided evenly between 4 bowls for serving.
10. Top with cashew sauce.

• Prep Time: 20 min
• Cook Time: 25 min
• Category: Salads, Main Dishes
• Method: Oven, Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1 (343g)
• Calories: 548
• Sugar: 7g
• Sodium: 451 (33% DV)
• Fat: 23g
• Saturated Fat: 7.1g
• Unsaturated Fat: 14.3g
• Trans Fat: 0g
• Carbohydrates: 58g
• Fiber: 10.1g
• Protein: 30.4g
• Cholesterol: 116mg

Keywords: buddha bowl recipe

The post Buddha Bowl with Cashew Sauce appeared first on Dr. Axe.

Plus, are you looking for new recipes that fall within the guidelines of the Mediterranean diet? My strawberry spinach salad does just that, as it’s full of fresh fruits and vegetables, healthy fats, nuts, seeds and high-quality cheese.

Not only does this strawberry spinach salad include nutrient-rich spinach, avocado and strawberries, but the dressing also packs a healthy punch with beneficial ingredients like extra virgin olive oil, apple cider vinegar and poppy seeds, which are high in minerals like manganese and play a role in many of the body’s chemical processes.

Strawberry and Spinach Health Benefits

Many of the health benefits associated with strawberry nutrition are due to the presence of free radical-fighting antioxidants, including uteolin, gallic acid, flavonols and quercetrin.

Strawberries are also beneficial to your health because they are rich in vitamin C, with one cup providing 149 percent of your recommended daily value.

And to point out one more benefit of eating strawberries, they promote detoxification and help the body to restore the proper digestion, promoting regularity and reducing inflammation. That’s why strawberries are one of the best ingredients for detox drinks.

Meanwhile, spinach nutrition is off the charts. It’s considered to be one of the world’s healthiest foods, with researchers identifying more than a dozen different types of flavonoid antioxidants alone that are present in spinach, not to mention all of its other vitamins, minerals and essential nutrients.

Spinach nutrition has powerful anti-inflammatory and antioxidant abilities, and if you combine that with its very low amount of calories, it is easily one of the most nutrient-rich foods in existence. Like strawberries, it’s a great way to detox your body, too.

Nutrition Facts

This recipe is simply loaded with nutrients. One serving of my strawberry spinach salad made using this recipe contains roughly the following :

• 331 calories
• 27.7 grams fat
• 19.1 grams carbohydrate
• 7.5 grams fiber
• 8.5 grams sugar
• 6.2 grams protein
• 238 micrograms vitamin K (264 percent DV)
• 4,342 IU vitamin A (186 percent DV)
• 62.6 milligrams vitamin C (83 percent DV)
• 1.2 milligrams manganese (71 percent DV)
• 5.7 milligrams vitamin E (38 percent DV)
• 158 micrograms folate (40 percent DV)
• 0.4 milligrams vitamin B2 or riboflavin (35 percent DV)
• 0.3 milligrams copper (35 percent DV)
• 161 milligrams phosphorus (23 percent DV)

How to Make Strawberry Spinach Salad

To start preparing this strawberry spinach salad, grab a small bowl to mix the ingredients for your dressing. Combine olive oil, apple cider vinegar, lemon juice, honey or maple syrup, ground mustard, poppy seeds and salt and pepper to taste.

Mix well, ideally using a whisk to fully emulsify.

Next, add your salad ingredients to a large bowl: spinach, chopped strawberries, chopped red onion, chopped avocado, crumbled goat feta cheese and chopped sprouted almonds.

Pour the poppy seed dressing into the salad and mix it all up until it’s well-combined.

Then I like to refrigerate the salad for about 20 minutes so that it’s served cold and crisp.

And there you have it — a nutrient-rich, heart-healthy and disease-fighting salad that can be served for lunch or dinner. Enjoy!

Other Great Salad Recipes

• Kale Caesar Salad with Salmon
• Mango Walnut Spinach Salad
• Quinoa Kale Salad with Dark Cherries
• Harvest Mason Jar Salad
• Arugula Salad with Pecorino
• Massaged Kale Salad
• Salmon Kale Salad

Print

Strawberry Spinach Salad Recipe

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• Author: Dr. Josh Axe
• Total Time: 30 min
• Yield: 4
• Diet: Vegetarian

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Description

This is the perfect late Spring, early Summer salad featuring two of the ingredients stars of this time of year: strawberries and spinach. Combined with healthy fats via feta cheese, avocado and almonds, it’s also filling and delicious, especially topped by the poppy seed dressing.

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Ingredients

Salad:

• 6 cups spinach
• 2 cups strawberries, chopped
• ½ red onion, chopped
• 1 avocado, chopped
• ¼–½ cup goat feta, crumbled
• ¼ cup almonds, chopped

Dressing:

• ½ cup extra virgin olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon lemon juice
• 1 tablespoon honey or maple syrup
• ¼ tablespoon ground mustard
• 1½ tablespoons poppy seeds
• se salt and pepper, to taste

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Instructions

1. In a small bowl, mix all the ingredients for the dressing until well-combined and set aside.
2. Combine all the ingredients for the salad in a large bowl.
3. Pour the dressing into the salad and mix until well-combined.
4. Refrigerate for 20 minutes, then serve.

• Prep Time: 10 min
• Category: Salads, Side Dishes
• Method: Mixing
• Cuisine: American

Nutrition

• Serving Size: 1 serving (226g)
• Calories: 331
• Sugar: 8.5g
• Sodium: 128mg (9% DV)
• Fat: 27.7g
• Saturated Fat: 4.8g
• Unsaturated Fat: 21.5g
• Trans Fat: 0g
• Carbohydrates: 19.1g
• Fiber: 7.5g
• Protein: 6.2g
• Cholesterol: 8mg

Keywords: strawberry spinach salad recipe

The post Strawberry Spinach Salad with Poppy Seed Dressing appeared first on Dr. Axe.