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Want a smart swap for a healthier dessert? You already know avocados are nutritional powerhouses, thanks to the fiber, B vitamins, folate, and potassium they provide. But did you know you can add the savory fruit, which is packed with healthy fats, to your sweet treats, too? Watch the video to learn how to make rich, fudgy brownies from your favorite superfood.
IngredientsBrownies 3 oz. dark chocolate (70% cacao), chopped 1 Tbsp. coconut or extra-virgin olive oil 1/2 cup raw cacao powder or unsweetened cocoa (40g) 1/2 cup almond meal (60g) 1 tsp. baking powder 1/4 tsp. sea salt 2 ripe medium avocados (about 17 oz. total), halved, pitted, flesh scooped out 1/2 cup medjool dates (about 4.5 oz.), pitted 1/4 cup coconut sugar (1.4 oz.) 1 tsp. vanilla extract 2 large eggs Frosting 1 ripe medium avocado (about 9 oz.), halved, pitted, flesh scooped out 1/2 cup raw cacao powder or unsweetened cocoa (40g) 1/2 cup plus 1 Tbsp. maple syrup 2 tsp. vanilla extract Generous pinch of sea salt
Preparation1. Preheat oven to 350ºF. Line an 8-inch square baking pan with foil; grease foil (with coconut oil, olive oil cooking spray or melted unsalted butter). Bring an inch of water to a simmer over low heat in a medium saucepan. Place chocolate and oil in a medium heatproof bowl. Set bowl over saucepan. Let stand, stirring occasionally, until melted and smooth. Remove bowl from heat and let cool until just warm to the touch. 2. In a small bowl, combine cacao, almond meal, baking powder and salt; stir until well mixed. 3. Place avocados, dates, coconut sugar and vanilla in a food processor; blend until smooth. Blend in eggs. Blend in cooled chocolate mixture. Scrape down sides of processor and mix again. Add almond meal mixture; pulse until blended. Spread mixture in baking pan and bake until just set, 30 to 35 minutes (do not overbake). Let cool on a rack. When cool, cover and refrigerate for at least 1 hour or up to overnight. 4. Just before serving, make frosting: Combine all ingredients in food processor and process until smooth and thick (you should have about 1¼ cups). Spread over chilled brownies (you may have some left over; cover and refrigerate for another use). Cut and serve. Store leftover brownies in an airtight container in the refrigerator for up to 5 days. Read More »
Bone Broth Recipe
- The gelatin found in bone broth is a hydrophilic colloid that attracts and holds liquids, including digestive juices, thereby supporting proper digestion
- Bone broth reduces joint pain and inflammation courtesy of chondroitin sulfates, glucosamine, and other compounds extracted from the boiled down cartilage
- Amino acids such as glycine, proline, and arginine in bone broth all have anti-inflammatory effects
- Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation
- Bone broth can be made from any type of bones you like – chicken, beef, pork, or even fish – but seek bones from organically raised, pastured, or grass-fed animals
The Healing Benefits of Bone Broth for Your Gut
Bone broth is a staple of the GAPS Diet, which is based on the Gut and Psychology Syndrome (GAPS) principles developed by Dr. Natasha Campbell-McBride. The GAPS diet is often used to treat children with autism and other disorders rooted in gut dysfunction, but just about anyone with allergies or less than optimal gut health can benefit from it, as it is designed to heal leaky gut. If your gut is leaky or permeable, partially undigested food, toxins, viruses, yeast, and bacteria have the opportunity to pass through your intestine and access your bloodstream; this is known as leaky gut. When your intestinal lining is repeatedly damaged due to reoccurring leaky gut, damaged cells called microvilli become unable to do their job properly. They become unable to process and utilize the nutrients and enzymes that are vital to proper digestion. Eventually, digestion is impaired and absorption of nutrients is negatively affected. As more exposure occurs, your body initiates an attack on these foreign invaders. It responds with inflammation, allergic reactions, and other symptoms we relate to a variety of diseases. Leaky gut is the root of many allergies and autoimmune disorders, for example. When combined with toxic overload, you have a perfect storm that can lead to neurological disorders like autism, ADHD, and learning disabilities. The GAPS diet starts out as an elimination diet, which means taking out all inflammatory foods. This includes high-fiber foods, processed foods, and anything that is going to be difficult to digest. One of the main foods that you use is bone broth, because not only is it very easily digested, it also contains profound immune-optimizing components that are foundational building blocks for the treatment of autoimmune diseases. As your leaky gut begins to heal and your health improves, certain foods are added back in, but bone broth remains a staple because it is so incredibly nourishing for your body. This is why, even if you don't have gut issues, it is still a wonderful staple food to include in your diet.
Top Reasons to Eat Bone Broth
There are many reasons for incorporating good-old-fashioned bone broth into your diet. The following health benefits attest to its status as "good medicine."
Helps heal and seal your gut, and promotes healthy digestion: The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion Inhibits infection caused by cold and flu viruses, etc.: A study published over a decade ago found that chicken soup indeed has medicinal qualities, significantly mitigating infection1 Reduces joint pain and inflammation, courtesy of chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilage Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects. Arginine, for example, has been found to be particularly beneficial for the treatment of sepsis2 (whole-body inflammation). Glycine also has calming effects, which may help you sleep better Promotes strong, healthy bones: Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation Promotes healthy hair and nail growth, thanks to the gelatin in the broth
Choose High-Quality Bones from Grass-Fed Animals
The recipe that follows is from The Heal Your Gut Cookbook: Nutrient-Dense Recipes for Intestinal Health Using the GAPS Diet. Written by Hilary Boynton and Mary Brackett, it shares helpful tips on how to "heal and seal" your gut so that profound healing can take place. Hilary Boynton is a local food advocate and a certified holistic health counselor who runs several local food co-ops and teaches cooking classes out of her home. Mary Brackett is a photographer and whole foods advocate who seeks out projects that illustrate the importance of healthy choices. This bone broth recipe is a classic and one you'll want to keep for future reference. Below I've also included tips on how to make this recipe using a slow cooker or different types of bones, such as chicken. Perhaps the most important caveat when making broth, whether you're using chicken or beef, is to make sure the bones are from organically raised, pastured or grass-fed animals. As noted by Sally Fallon, chickens raised in concentrated animal feeding operations (CAFOs) tend to produce stock that doesn't gel, and this gelatin has long been valued for its therapeutic properties.3 As noted by Boynton:"You definitely want to get the best bones you can get—bones from pastured animals. If you can't find a farmer in your area, reach out to your local Weston A. Price chapter leader... There are also resources to get homemade bone broth if you can't make it yourself. ...If you can only get CAFO bones, I guess you go with that. You can still get some healing benefits. But it would be better to go with bones from pastured animals."
A Basic Bone Broth Recipe
The recipe that follows calls for beef bones, but you can also make bone broth using whole organic chicken, whole fish (including the head) or fish bones, or pork. Each will render a different flavor. Boynton and Brackett actually suggest starting with chicken because it has the mildest flavor (beef tends to be more overpowering). If you're using chicken, simply place the entire chicken, raw, into the pot in place of the beef bones and proceed with the recipe as follows. One note, if cooking a whole chicken, the meat should start separating from the bone after about 2 hours. Simply remove the chicken from the pot and separate the meat from the bones. Then place the bones back in and continue to simmer. You can even use bones from a roasted chicken or turkey carcass to make bone broth, which is incredibly cost effective since you would otherwise throw them away.
Ingredients Calories: 379 per serving | Number of Serving: 3 Quarts
- 3-4 pounds beef marrow and knuckle bones
- 2 pounds meaty bones such as short ribs
- ½ cup raw apple cider vinegar
- 4 quarts filtered water
- 3 celery stalks, halved
- 3 carrots, halved
- 3 onions, quartered
- Handful of fresh parsley
- Sea salt
- Place bones in a pot or a crockpot, add apple cider vinegar and water, and let the mixture sit for 1 hour so the vinegar can leach the mineral out of the bones.
- Add more water if needed to cover the bones.
- Add the vegetables bring to a boil and skim the scum from the top and discard.
- Reduce to a low simmer, cover, and cook for 24-72 hours (if you're not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day the next day)
- During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavor and minerals.
- Let the broth cool and strain it, making sure all marrow is knocked out of the marrow bones and into the broth.
- Add sea salt to taste and drink the broth as is or store in fridge up to 5 to 7 days or freezer up to 6 months for use in soups or stews.
How to Make Bone Broth Using Your Slow Cooker
Bone broth is an example of a traditional food that's easily adaptable to your modern lifestyle. Even if you're away from home most of the day, you can still prepare homemade bone broth by using a slow cooker. To use a slow cooker, you will need to first bring the broth to a boil in a pot on your stove, then skim the scum off the top. Pay careful attention to this stage, as once the broth begins to boil the scum is rolled right back into the broth. The scum are the impurities that you want to remove. You can then transfer the broth to your slow cooker and turn it on to low heat for 24 to 72 hours.Read More »
Spicy Whole-Roasted Cauliflower 1 hour to prepare, serves 4-8 INGREDIENTS 1 head cauliflower 1 tablespoon vegetable oil 1/2 teaspoon salt 2 tablespoons olive oil 2 tablespoons lemon juice 2 tablespoons fresh cilantro, finely chopped 2 tablespoons chili powder 3 teaspoons cumin 2 tablespoons grainy mustard PREPARATION Preheat oven to 350º F. Cut leaves from around the cauliflower, and cut out the center core to create a flat surface for cauliflower to balance, making sure to leave the head intact. Rub vegetable oil over cauliflower and season generously with salt. Transfer to a baking sheet or pie dish and roast for 45 minutes, or until fork tender. Options: 1. Combine olive oil, lemon juice, grainy mustard, chili powder and cumin in a small bowl. Set aside until cauliflower finishes baking. 2. You could simple use Wing Sauce or some other spicy mix that you already have or use. Remove cauliflower from oven and brush olive oil mustard mixture (other) all over. Let rest 5 minutes, so the mixture can soak into the surface. Sprinkle with chopped cilantro or other herbs, then cut into four pieces and serve hot. Recipe adapted from Hilah CookingRead More »
Super EASY! Nutritious and delicious! Great treat for the athlete!Body benefit: Use organic/farmers market food to get nutrient dense and energy dense nutrition. Chickpeas provide protein. [amd-zlrecipe-recipe:1] Read More »
- Change up the ingredients.
- Using different fruits and vegetables will help you get an even amount of nutrients and health benefits from the varying components.
- Fresh is always best
- The fresher the juice and ingredients you use in your smoothie, the better the flavor and nutrition. Use organic ingredients in your smoothie whenever possible, not only to increase nutrition and avoid pesticides, but also for better taste.
- Healthy Tea Time
- Use a healthy tea instead of water, milk, or juice as the base of your smoothie to boost the nutrition.
- Smoothie Sweetness
- Using dates is a great way to sweeten your smoothie. Remove the pits and soak them overnight or for at least an hour before blending. If using a sweetener, stick to the good ones. Honey, maple syrup, and stevia are excellent choices. In the winter you might find your fruits are not as sweet as you’d like, causing your smoothies to not taste the best ever. Try using fruit juice as the base of your smoothie instead of water.
- Juice it up
- Juice your own fruits and vegetables for use as the base of your smoothie. Nothing is fresher, tastier, or healthier.
- Add in some Kefir magic
- Milk and young (Thai) coconut water kefir deliver a probiotic punch while improving digestion and nutrient assimilation.
- Spice it up
- Various spices enhance both flavor and nutrition. Play with them and perfect the taste. Cinnamon, cayenne pepper, ginger, and nutmeg, are a few good options.
- Protein Power
- A good protein can go along way, especially for guys looking to put on muscle. Make sure you’ve got a good source, Juice Plus Compete is what I use. For more information, check out Juice Plus Complete.
- Healthy Fats
- A good fat like coconut, flax, or hemp oil, an avocado, or cream will keep you satiated and full of energy for hours, and put the smooth in smoothie.
- Get Salty
- Adding a high quality salt to your smoothie not only provides much needed minerals, but also enhances the taste. Celtic Sea salt, Himalayan Pink salt, and Redmond salt are excellent options.
- Experiment and try different superfoods to really boost the nutrition of your smoothie. Maca, cacao, goji berries, bee pollen, aloe vera, coconut oil, hemp seeds/protein, spirulina, and acai are great to start with.
- Seed it
- Flax, hemp, and chia seeds are perfect for boosting the nutrition of your smoothies.
- Adding Chinese herb powders like Ginseng, Astragalus and Rhodiola is a great way to increase the medicinal properties of your smoothie.
- Turn up the Base
- Don't skimp on the base of your smoothie. Use high quality water (filtered or spring water), almond, coconut, or raw milk, or fresh juice. One of my favorite bases is water from a young (Thai) coconut, which provides sweetness and a bevy of electrolytes.
- Have Fun!
- Get everyone involved in making smoothies – your friends, family, children – and have fun! Note, if you dance while making your smoothie it will turn out much better :)
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