Happy Mother's Day: So What's For Brunch?

Happy Mother’s Day! (Or day before Mothers Day to be exact). Because I plan to spend the entire day tomorrow present with my mom, and not distracted on my computer like I am right now, I figured I’d leave this here in case you wanna cook your mamma up something nice!

In addition to doing something nice for your mom, write a list of all the qualities your mom embodies that you admire, and share this with her. Share with her all of the powerful ways she has impacted your life. Be real. Be honest. We don’t oftentimes take the initiative to really speak our truth, even when it’s positive and could make someone else REALLY happy. Especially the person that so selflessly wiped our butts for multiple years.

If you’re a mama yourself, take the day to do literally whatever it is that would make you happy, before you deserve it. Even if that means spending the entire day by yourself! No one blames ya!

COCONUT WAFFLES FOR BRUNCH!!!!

** If you don’t have a waffle maker, turn them into pancakes!**

INGREDIENTS FOR GLUTEN FREE WAFFLES
4 egg whites
4 egg yolks
⅓ cup canned coconut milk
2 Tbsp. coconut oil, melted
1 tsp. alcohol free vanilla
½ tsp. or 1 packet Stevia
½ cup coconut flour
½ tsp. baking soda
Pinch of salt

INGREDIENTS FOR GRANNY SMITH APPLESAUCE
4 Granny Smith apples, peeled, seeded and quartered
1 cup water
2 tbsp. lemon juice
Stevia, to taste
Cinnamon, to taste
1/3 cup frozen wild blueberries

DIRECTIONS FOR GLUTEN FREE WAFFLES
Preheat waffle iron according to manufacturer’s instructions.
In a medium bowl beat egg whites until soft peaks form, set aside. In a small bowl whisk egg yolks, coconut milk, coconut oil, alcohol free vanilla and stevia, set aside.
In a large bowl, add coconut flour, baking soda and salt, stir to combine. Add egg whites and egg yolk mixture to the coconut flour mixture, stir gently to combine, then let batter rest for 1 to 2 minutes. Pour half of the waffle batter onto a preheated waffle iron. Repeat with remaining batter.
Serve waffles topped with a little butter. If you are on the later stages of the diet, try the Granny Smith Applesauce below!

DIRECTIONS FOR GRANNY SMITH APPLESAUCE
In a medium saucepan, combine apples, water and lemon juice. Simmer over medium heat, stirring occasionally, until apples become very soft and are falling apart, about 25 to 30 minutes.
Remove from heat, mash with a potato masher or pulse in a food processor for a smoother texture.
Add stevia and cinnamon to taste. Applesauce can be stored in covered containers in refrigerator for 1 to 2 weeks.

Ten Best Foods for Mental Health and How to Prep them in Ten Minutes!

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When it comes to rebalancing brain chemistry and supporting mental health through foods and herbs - there is no single right way to do it. As I’ve stated a million times over, everyone’s physiology is different and will come into play to a certain extent. With that said, I’ve selected ten of my go to foods for supporting mental health that everyone could benefit from incorporating into their diet on a daily basis. I’ll discuss why these ten foods are so nourishing for your brain, as well as how you can incorporate them into a quick ten minute meal. Let’s dive in!

1). Wild Caught Salmon AND/OR Wild Sardines

These fish are ridiculously rich in omega-3s to help lower inflammation, support cellular communication pathways by supporting the health of cell walls (huge implications for neurotransmitter communication pathways), and improve digestion. Wild caught is ideal as it is much more sustainable, the fish are lower in toxins, and their omega-3 content is much higher.

Easy Baked Salmon Recipe: Set the oven to 375. Place a 4oz cut of wild caught salmon in a baking dish and drizzle ghee or olive oil over top of the salmon. Squeeze a half a lemon over the top, sprinkle some salt & pepper, and then add a few thin slices of lemon on top. Dice up some fresh or dried rosemary and sprinkle some over the top. Bake for 15 minutes. For extra points, add a little minced garlic!

Wild Sardines are great diced up in a chopped salad!

2). Organic Pastured/Grass-Fed Bison, Beef, Lamb, Or Chicken

These meats are rich in B vitamins and the specific amino acids (I.e. Tryptophan) that support your brain’s synthesis of neurotransmitters. Animal protein is the richest source of bio-available tryptophan and B vitamins. But not all animal protein is created equal. Opt for pastured, humanely raised, organic, and local if possible.

Lamb burger:

  • 1 pound ground lamb (or substitute with beef)

  • 1⁄2 cup finely diced onion

  • 1/4 cup chopped fresh parsley

  • 2 tablespoons chopped fresh mint

  • 1 teaspoon salt

  • 1 teaspoon black pepper

  • 1 teaspoon ground cumin

  • 1 teaspoon ground allspice

  • 1/2 teaspoon ground cinnamon

  • 1/4 teaspoon cayenne pepper

Mix the lamb, onion, parsley, mint, salt, pepper, cumin, cinnamon, allspice, and cayenne in a bowl and mix (kneading with your hands is a good idea) to make sure that the mixture is well blended.

  • Cover and refrigerate if possible for up to one hour.

  • Meanwhile, make the taratour sauce: Whisk the tahini, water, garlic, lemon, and salt until smooth. Stir in the chives. Add more water if necessary, one tablespoon at a time, to thin the sauce to a desired consistency.

  • To cook the burgers, preheat a grill, a grill pan, or a cast iron skillet on medium high heat. Form the meat into 4 burgers

  • Cook for 3 to 5 minutes per side, until cooked through. Serve hot, with tahini taratour sauce drizzled on top.

3). Raw Egg Yolks

Raw egg yolks are rich sources of protein and choline to support brain and memory function. They support high performance activity and are most bioavailable when eaten raw. Incorporate them into smoothies, or whip up a couple eggs sunnyside up in the morning over a veggie hash. Try our Brain Booster Smoothie recipe in our resources section!

4). Olive Oil, Ghee, Coconut Oil/MCT Oil

These oils are GREAT sources of fat to support the brain. Considering that the brain is predominately made of fat, it makes sense that healthy fats are going to be very beneficial for ensuring the health of our brain cells. These fats are packed with antioxidants, antimicrobial properties, and butyric acid which is a source of energy for brain cells.

For those of you not familiar with ghee, ghee is clarified butter - meaning the milk solids, casein, lactose, and moisture have been removed and what is remaining is the beneficial fats and nutrients. Contrary to popular belief, ghee actually reduces the risk of heart disease. The saturated fats protect nerve and brain cells and can heal and maintain healthy digestion, which goes hand in hand with brain function. Packed with vitamins E, A, K and essential fatty acids, ghee should be a go to oil for supporting the brain.

Coconut oil and it’s derivative MCT Oil (medium chain triglycerides) are packed with antimicrobial properties that support a balanced microbiome and support the brain with a very rapid source of long lasting fuel. Both are also anti-inflammatory and great for brain injuries.

You can put a tablespoon of coconut oil/MCT Oil and ghee into a morning smoothie, olive oil used generously over a salad, or use all three for cooking! Either way, get em in daily! Fat is your friend!

5). Fermented Foods

This includes sauerkraut, kimchi, yogurt, kefir, kombucha, miso, etc. Fermented foods support a healthy microbiome (the city of bacteria living in our guts). They enhance the level of healthy bacteria thus improving intestinal health, and they promote an abundance of relaxing neurotransmitters in the brain (GABA). 1 TBSP of kimchi or sauerkraut goes great over a salad. You can enjoy the Cherry recipe under #10 with yogurt as well for some evening probiotics!

Coconut Miso Soup (Adapted from Meghan Telpner)

Ingredients

  • 6 cups water

  • ¼ cup fresh ginger, cut into match stick slices

  • 4 carrots, sliced

  • ½ red onion, chopped

  • ½ cup broccoli, chopped into florets (use stems too)

  • ½ cup red cabbage, shredded

  • 2 tbsp lemon juice

  • ¼ cup tamari

  • 1 cup organic coconut milk

  • 2 sheets of nori, cut into thin strips about 2 inches long

  • ¼ cup dried or ½ cup fresh shiitake mushrooms

  • ⅓ cup miso paste (Make sure its fermented! A natural food store or Whole Foods should have it)

Instructions

  1. Place water, ginger, carrots, onion, broccoli and cabbage into pot, bring to a boil and let simmer for 5-10 minutes, until carrots are fork tender.

  2. Remove from heat and add lemon juice, tamari and coconut milk.

  3. Scoop out 1 cup of the broth and whisk with miso until miso paste has dissolved. Pour back into pot.

  4. Keep warm on low heat, but do not allow to boil.

  5. Serve garnished with nori and mushrooms!

6). Wild Frozen Blueberries

Rich in phytonutrients that protect our cells from damage, wild blueberries are a go to for lowering brain inflammation from sports injuries or other brain traumas. 1/2 cup of wild frozen blueberries goes great in our Brain Booster smoothie recipe under our resources page!

7). Pinto Beans

These are a great vegetarian source of protein as well as B vitamins to support a healthy mood. B Vitamins are essential in the creation of neurotransmitters in the brain. A deficiency of B Vitamins can manifest as mental health symptoms.

Pinto Bean Burrito Bowl Recipe

Burrito Bowl

  • 1/2-1 Cup Canned Organic BPA Free Pinto Beans

  • Shredded Kale

  • Shredded red cabbage

  • Diced Carrots

  • Chopped, cooked chicken (omit if vegetarian)

  • Halved grape tomatoes

  • Crumbled cheese such as goat, feta

  • Chopped green onions

  • 1 TBSP Sauerkraut or Kimchi

Dressing

  • Half of an avocado

  • 1/4 cup plain Greek yogurt

  • 1/2 cup water

  • 1 cup fresh cilantro

  • 1 clove garlic

  • 1 green onion, chopped

  • 1/2 teaspoon salt

  • A few squeezes of lime juice

  • hot sauce, to taste

8). Oats

A great food for reducing anxiety, oats are very relaxing when eaten in the evening.

Depends on the type of oats you are using here, I recommend either steel cut or certified gluten free quick cooking oats. Follow instructions on packaging for cooking the oats. You can add some almond milk or whole fat milk over top, or yogurt, and add some berries, walnuts, hemp/flax/chia seeds.

Try this oatmeal recipe:

  • 1/2 cup cooked oats (unsweetened)

  • 1 TBSP hemp seeds

  • 1 TSP Chia seeds

  • 1 TSP ground flax

  • Handful walnuts or sprouted pumpkin seeds

  • Blueberries/raspberries/bananas

  • If you have a sweet tooth, try adding a tiny bit of wild honey or maple syrup

9). Matcha

A wonderful natural source of L-Theanine and antioxidants, that support a relaxed mood as well as cellular health.

Matcha Smoothie:

  • 1/2 cup almond milk or for bonus points pastured kefir, or coconut kefir
    1/4 cup wild frozen blueberries
    1 tsp matcha green tea powder
    3 drops stevia liquid or 1 tsp raw honey
    1 TBSP MCT oil

10). Tart Cherries

These little beauties are a natural source of melatonin to support a good night sleep. Best if eaten in the evening.

Cherry Dessert!

  • HANDFUL RAW SPROUTED WALNUTS
    2 TBSP RAW, UNSULFURED COCONUT FLAKES
    1 TBSP RAW CACAO NIBS
    1/3 CUP COYO OR GT’S PLAIN COCONUR YOGURT

BONUS: Walnuts!

There’s a reason why walnuts look like a small brain. They have the highest content of omega-3 fatty acids of all the nuts that can support improved neurotransmitter communication pathways. After all, your brain is mostly made of fats, with DHA from omega-3s being one of the most vital. So get some healthy ones in! Throw them on oatmeal, eat them raw, mix them into granola.

References:

Abascal, K., & Yarnell, E. (2004). Nervine Herbs for Treating Anxiety. Alternative and Complementary Therapies, 10(6), 309–315. https://doi.org/10.1089/act.2004.10.309

Aslam, H., Green, J., Jacka, F. N., Collier, F., Berk, M., Pasco, J., & Dawson, S. L. (2018). Fermented foods, the gut and mental health: a mechanistic overview with implications for depression and anxiety. Nutritional Neuroscience, 1–13. https://doi.org/10.1080/1028415X.2018.1544332

Bjelland, I., Tell, G. S., Vollset, S. E., Konstantinova, S., & Ueland, P. M. (2009). Choline in anxiety and depression: the Hordaland Health Study. The American Journal of Clinical Nutrition, 90(4), 1056–1060. https://doi.org/10.3945/ajcn.2009.27493

Dietz, C., Dekker, M., & Piqueras-Fiszman, B. (2017). An intervention study on the effect of matcha tea, in drink and snack bar formats, on mood and cognitive performance. Food Research International, 99, 72–83. https://doi.org/10.1016/j.foodres.2017.05.002

Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews. Neuroscience, 9(7), 568–578. https://doi.org/10.1038/nrn2421

Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition, 51(8), 909–916. https://doi.org/10.1007/s00394-011-0263-7

Kennedy, D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients, 8(2). https://doi.org/10.3390/nu8020068

Kiecolt-Glaser, J. K. (2010). Stress, Food, and Inflammation: Psychoneuroimmunology and Nutrition at the Cutting Edge. Psychosomatic Medicine, 72(4), 365–369. https://doi.org/10.1097/PSY.0b013e3181dbf489

Poulose, S. M., Miller, M. G., & Shukitt-Hale, B. (2014). Role of Walnuts in Maintaining Brain Health with Age. The Journal of Nutrition, 144(4), 561S-566S. https://doi.org/10.3945/jn.113.184838

Slemmer, J. E., Shacka, J. J., Sweeney, M. I., & Weber, J. T. (2008). Antioxidants and Free Radical Scavengers for the Treatment Of Stroke, Traumatic Brain Injury and Aging [Text]. https://doi.org/info:doi/10.2174/092986708783497337

 

Valentines Day Chocolate Superfood Balls!

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A day late and a dollar short - here’s a nice Valentines Day treat for ya! But, the love and joy of Valentines Day shouldn’t only be experienced one day a year, it should be felt year round. So in essence, these little love balls are to be enjoyed when ever you damn well please!

Treat yoself to some nourishingly healthy chocolate superfood balls! Mmmm..... energy balls!

And, while you’re at it, tell everyone you care about that you love them, because well, life is short and we really outta do a better job at showing people that we care about them instead of getting all wrapped up in meaningless stress!

* 1 cup packed pitted dates or 1/4-1/2 cup raw honey
* 1 1/2 cups raw walnuts
* 2 tbsp chia seeds
* 2 tbsp hemp seeds
* 1 tbsp ground flax seeds
* 2 tbsp Navitas plant superfood with protein
* 2 tbsp raw cacao powder
* 2 tbsp cinnamon
* 1/2 tsp Himalayan pink sea salt
* 2 tbsp MCT oil or coconut oil
* 1 tbsp matcha to sprinkle on top of desired

First blend the walnuts until they’re nice and chopped up, then add the rest of the ingredients to a blender and process into a dough. Form 16 balls and place in fridge or freezer for an hour. Enjoy!

Delicious Detox Worthy Pizza Recipe!

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Crust Compliments of Laura Lea Balanced Cook book!

Ingredients:

•Crust ingredients (enough for 2 pizza):
•1 1/2 cups quinoa
•1 cup dry red lentils
•1/2 cup water
•1/4 cup plus 2 tsp extra virgin olive oil
•1 1/2 tsp Himalayan pink sea salt
•1/4 tsp black pepper
Pizza topping ingredients:
For the pesto...
•2 cups arugula packed
•1 head of parsley
•1 lemon, juiced and zested
•3 clove garlic
•3/4 cup sprouted pumpkin seeds
•2 TBSP non-synthetic nutritional yeast (skip if you have frequent yeast infections)
•1 tsp sea salt
•1/2 cup olive oil
For the toppings... (double for a second pizza)
•3 thinly sliced free-range organic chicken thighs, cooked
•two handfuls arugula
•3/4 cup shredded vegan cheese (if you know for sure you don’t have an issue with dairy, try 3/4 cup mozzarella and 4 ounces goat cheese)
•1 head broccoli, chopped

Instructions:

(NOTE- REQUIRED 6-8 HOURS OF SOAKING):
1). To make the crust: place lentils and quinoa in a large bowl and fill with filtered water so it covers 1 inch over. Leave to soak when you go about your day for 6-8 hours. Rinse thoroughly in mesh strainer once the time is up. Preheat oven to 425. Place soaked quinoa and lentils in a food processor or blender along with the rest of the crust ingredients. Blend until smooth, approximately 5 minutes. The batter should be somewhat liquidy. Place two cups batter on a parchment paper lined baking sheet coated in olive oil and smooth it out with a spatula so it’s 1/4 inch think and shaped like a pizza or a rectangle. I find the rectangle to be easier. Bake for 18 minutes.

Either place the other two cups in the fridge to save for later for a second pizza, or cook a second crust and double your topping ingredients.
2). Once the crust is done heat oven to 450. Place all of the pesto ingredients into food processor or blender and blend until smooth. Spread a thin layer of pesto onto the pizza crust, if you really like pesto, get after it with a thick layer. Sprinkle cheese, cooked chicken, and broccoli on top. Bake for 13-15 minutes or until cheese is bubbling. Add the arugula on top after it’s cooked.

Detoxifying Recipes & Beverage Options!

Trying to figure out how the heck you’re going to incorporate all of these detoxifying foods into your diet? Below are some recipe resources for you to get started! All are focused on cruciferous vegetables and other liver supporting nutrients. Cruciferous vegetables may play an important role in cancer prevention. They contain indole-3-carbinol (I3C) which changes the way estrogen is metabolized, possibly preventing estrogen driven cancers. In addition, they contain a phytochemical known as isothiocyanates, which stimulate our bodies to break down potential cancer causing agents. Cruciferous vegetables are also known for their important antioxidants, called sulforaphanes, and are high in fiber, vitamins, and minerals.

The following veggies are included in the cruciferous family:

Arugula, Brussels sprouts, bok choy, broccoli, broccoli rabe, cabbage, cauliflower, Chinese cabbage (napa), collard greens, daikon, kale, kohlrabi, mustard greens, radish, rutabaga, turnips, and watercress.

*NOTE – it is preferable to choose organic veggies, fruits, canned beans, when possible. All oils should be “cold pressed.” For olive oil, please choose “extra virgin, cold pressed” (may also be called “first cold pressing”). Coconut oil should be labeled “virgin” and “organic.”

The recipes below use low glycemic ingredients. Dairy is usually optional, except in a few recipes. Dairy alternatives are suggested when appropriate. Most recipes are not too involved, although a few may take a little longer. These are worth the extra work! You can often used leftover veggies in many recipes., or use your imagination and embellish your own. An attempt has been made to introduce you to some cruciferous veggies that you may have not yet tasted. Get ready for an adventure!

Recipes:

Breakfast Recipes

Scrambled Greens - yields 1 serving
Increase the amounts as needed for more servings.

2 large eggs
1 tsp. olive or grapeseed oil
salt and pepper to taste
1⁄4 tsp. dried basil or oregano or 1 Tbsp. if using fresh herbs 1⁄2- 3⁄4 cup finely chopped kale or baby bok choy

Watercress for garnish, optional

Beat eggs, salt and pepper, and basil or oregano in a small bowl. Heat a frying pan, over medium heat and add 1⁄2 tsp.. oil and greens, cooking until greens have wilted, about 2-3 minutes. Turn onto a plate. Add remaining 1⁄2 tsp.. oil to frying pan and return to heat. Add eggs and let set for a moment; then stir while cooking for about 1 minute. Return greens to pan; mix and stir eggs and greens until cooked to your liking. Serve immediately, garnished with optional watercress.

Veggie Parmesan Eggs – yields 2 servings
You may omit the parmesan and mozzarella cheese if you are avoiding dairy. This recipe is great for using up small bits of leftover veggies. If you have no leftovers, then sauté your choice of veggies in a tsp. of olive oil before cooking the eggs.

4 large eggs
2 Tbsp.. grated parmesan cheese, optional
Salt and pepper to taste
1⁄2 tsp.. dried tarragon or basil, ( use more if herbs are fresh)
1 tsp. olive oil
4 scallions, minced, using some of the green part
1 clove garlic, minced (optional)
3⁄4 cup cooked leftover diced veggies (preferably greens or broccoli, but any veggies are fine) 6-8 cherry tomatoes
1 Tbsp.. grated mozzarella, optional
1⁄2 avocado, sliced (for garnish)

Beat eggs with parmesan, salt, pepper and tarragon or basil. Set aside.
Heat a skillet over medium heat and add olive oil. Sauté scallions just until softened, 1-2 minutes; then add garlic, stirring for 1 more minute. Add cooked veggies and stir-fry over medium-low heat until warmed through. Add eggs and let sit for a minute before stirring to desired consistency. Stir in mozzarella and cherry tomatoes for only 1 minute and remove to a serving plate. Garnish with sliced avocado and serve immediately.

Appetizers

Popcorn Kale - yields approximately 6 appetizer servings

1 bunch kale, any variety 2-3 Tbsp. olive oil Sprinkle of sea salt

Fold the kale leaves in half along the stem and use a sharp knife to trim off the stem part. Then cut into 2-3 inch pieces. In a large bowl, toss kale with olive oil (the amount depends on the size of your bunch of kale), mixing well to coat all the leaf pieces. Spread on a cookie sheet and roast at 375 degrees for 5-7min. Gently turn the pieces over and bake for another 5-10 min., being careful not to burn, but being sure they crisp up. Sprinkle lightly with sea salt and enjoy. The pieces should come out crunchy; leave them in the oven a little longer if needed.

Cauliflower Popcorn - yields approximately 8 appetizer servings
Here is another surprisingly delicious appetizer. It can be served fresh out of the oven or at room temperature.

2 Tbsp. olive oil, approximately
3⁄4 - 1 pound (approximately) cauliflower Salt to taste

Preheat oven to 425 degrees. Brush 1 or 2 baking sheets with some olive oil. Cut cauliflower into 1 inch florets. Toss with olive oil and spread evenly on the baking sheet(s). Roast in pre-heated oven for about 10 minutes. Shake around or toss with a spoon so that they brown evenly. Roast for another 5 minutes. Taste at this point to see if they are done to your liking. Allow to cool for a few minutes before sprinkling with salt and serving. This may also be served at room temperature.

Marinated Crucifers and Friends
This is a wonderful appetizer to take to a pot luck. The longer it marinates the better it tastes!

Marinade
1⁄2 cup olive oil
1⁄4 cup balsamic vinegar (any vinegar is fine)
1 tsp.. each dried oregano and basil (or 2 Tbsp. chopped fresh) 2 cloves garlic, slivered
1⁄2 tsp.. salt

Veggies
1 head of broccoli, blanched for 2 minutes
1 head of cauliflower, blanched for 2 minutes
1 (15-oz.) can hearts of palm, drained and cut into 1⁄4-inch slices 1 (15-oz.) can pitted black olives, drained
1⁄2 lb. mushrooms, cleaned and quartered

Mix marinade ingredients in a jar. Steam or blanche broccoli and cauliflower until just tender but not soft. Mix with remaining veggies in a large bowl and pour marinade over. Mix well and marinate at least 8 hours (toss frequently). Serve with toothpicks.
Leftover marinade may be used as salad dressing

Kale and Sweet Potato Soup - yields approximately 8 servings

1 medium onion, chopped
2 clove garlic, minced
1 medium green pepper, chopped
3⁄4 lb dinosaur kale (or any type of kale), stems removed and chopped fine 3 medium sweet potatoes
6 cups vegetable broth
1 tsp salt
1 can (12 oz.) lite coconut milk
2 cups cooked brown rice

Combine onion, garlic, pepper, sweet potato, broth and salt in a large soup pot. Bring to a boil, reduce heat to low and simmer, partially covered about 20 -25 min. when potatoes are fork-tender add coconut milk and simmer for 5 minutes. Add kale and cook for about 5 minutes, until kale is softened.

While soup is cooking, cook brown rice separately, using 1 1⁄2 cup rice and 3 1⁄4 cups water. When ready to serve, put 1⁄2 cup rice in each bowl and top with a generous serving of soup.

Salad

Cabbage and Radicchio Slaw - yields 10-12 servings

Dressing:
2 Tbsp. orange juice
1⁄4 cup pomegranate juice (you may freeze the rest of the bottle for later use) 11⁄2 tsp. rice vinegar (unsweetened)
1 tsp. agave nectar
1⁄4 cup olive oil
1⁄4 cup healthy mayonnaise (Vegenaise)
11⁄2 Tbsp. diced shallots
Salt and pepper to taste

Whisk juice, vinegar, and agave in a bowl; then whisk in oil, then mayo and shallots. Season with salt and pepper to taste. Chill at least 2 hours. (You may make this 1 day ahead)

Salad:
1 head Savoy cabbage, about 1lb, halved and sliced 1⁄4 inch thick
1 head radicchio, about 1⁄2 lb., halved and sliced 1⁄4 inch thick
1 large red or green bell pepper, thinly sliced
1⁄2 cup dried cranberries (no sugar-added and sweetened only with apple juice) for garnish

Mix prepared veggies in a large bowl. Shake dressing well and pour over veggies. Toss and garnish with cranberries. Serve immediately. Leftovers will store well in refrigerator.

Side Dish

Rosemary Roasted Cauliflower & Pine Nuts - yields approximately 5 servings

1 head cauliflower, broken into florets 2 cloves of garlic, peeled and minced 2 Tbsp. extra virgin olive oil
1 Tbsp. fresh rosemary

1⁄2 cup raw pine nuts Sea salt Fresh-ground pepper

Preheat oven to 425°. Place cauliflower florets in a large mixing bowl. Add garlic and stir throughout. Pour in olive oil and ensure that all cauliflower pieces are drizzled with oil. Sprinkle with rosemary, pine nuts, salt, and pepper. Transfer mixture evenly onto baking sheet and set, uncovered, in oven at 425° for 20-25 minutes or until the top and edges of cauliflower are lightly brown. You may stir about half way through if they are becoming too brown. Serve immediately.

Adapted with permission from Chakra Foods for Optimum Health: A Guide to the Foods That Can Improve Your Energy, Inspire Creative Changes, Open Your Heart and Heal Body, Mind and Spirit by Deanna Minich, PHD, CN, Red Wheel/Weiser, 2009.

Beverage Options:

Turmeric Ginger Elixer:
1/2 inch piece of ginger peeled and sliced
1/2 teaspoon dried turmeric
1/2 lemon, juiced
Pinch fresh ground black pepper
Pinch of Himalayan pink sea salt
* place ginger in small pot and cover with 2 inches or so filtered water. Bring to a boil and simmer for 5 minutes. Turn burner off to let cool for 5 minutes. Put the rest of the ingredients in a mug, and then slowly pour the ginger water in. Serve hot or put in fridge to enjoy cold.

Licorice Water:
60 drops licorice (glycyrrhiza glabra) tincture in filtered water.
CAUTION: if you have high blood pressure, skip this one as licorice can further increase your blood pressure. If you have low blood pressure, this one will be good for you!

Milk Thistle Tea:
1 tablespoon milk thistle to 3 cups water, 1-3 times daily

Dandy Blend Tea:
A wonderful coffee alternative that is very detoxifying and supportive of liver health (and thus, brain and body health). It has extracts of dandelion root, beetroot, rye, chicory root, and barley and is gluten free! Visit dandyblend.com to learn more.