Our Wellness Blog

Recipe: Almond Cream Cheese from the Fast Paleo
1. Soak almonds in filtered water overnight or 8 hours. Drain and rinse almonds.
2. Blanch soaked almonds by pouring very hot water on them and let sit for 5 minutes.
3. Remove the skins by pinching the almonds between your fingers.
4. In Vitamix or food processor goes blanched almonds, water, salt, apple cider vinegar and lemon juice.
5. Blend until smooth. Voilà: almond cream cheese.
For savory cream cheese add herbs and spices.
For a fruit dip add a little alternative sweetener and vanilla extract.
Ingredients
1 c. Raw Almonds
1/3 - 1/2 c. Filtered Water
1/2 tsp. Celtic Sea Salt
1 tsp. Apple Cider Vinegar
1 tsp. Lemon Juice

Cinnamon and cardamom combined with banana make this a wintry and satisfyingly sweet drink. Add hemp powder and almond milk, and you have a protein-rich, dairy free, guilt-free treat.
4 medjool dates
1 frozen banana
1 cup almond milk
1 tablespoon almond butter
¼ teaspoon cinnamon
1/8 teaspoon cardamom
3 ice cubes
3 tablespoons hemp powder
1. Combine all ingredients in a powerful blender.
2. Blend 1 minute, or until smooth and creamy.

Coconut Flour Biscuits: A Recipe by the Wellness Mama
http://wellnessmama.com/
Ingredients:
-1/3 cup coconut flour
-5 TBSP Butter or Coconut Oil, softened but not melted
-4 eggs
2 TBSP honey
-dash of salt
-1/2 tsp baking powder
Instructions:
Preheat oven to 400 degrees F
Put all ingredients into medium sized bowl and mix well with immersion blender or hand mixer until well incorporated
Using your hands, carefully form into nine small balls and mash each one down with a spoon to make it about ½ inch thick
Bake for 12-15 minutes until just starting to brown

In recent decades, misinformation and confusion about fats has led many dieticians and nutritionists to advise against SALAD DRESSINGS (in order to avoid fats and oils in the diet) and to use only a squeeze of lemon or dash of vinegar on them. Yuck. As a result, many health conscious people avoid salads. Avoid bottled dressing and "Fat free" dressings especially. Good dressings take very little time to make and they help to absorb far more nutrients in the vegetables. You can make basic ones with extra virgin olive oil, lemon, Dijon mustard, sea salt and a bit of raw honey, or you can make THIS ONE which is a delicious and creamy Caesar like dressing. ENJOY!!! RECIPE~
1/2 cup raw cashews
1/4 cup raw almonds
1/8 cup virgin olive oil
1 tablespoon sweet miso paste (a must)
1 heaping teaspoon or so of raw honey
1 - 1/1/2 cups of water (depending on how thick you like it)
Juice of 1 lemon
3 cloves garlic
1/2-1 tsp sea salt
1/2 tsp black pepper

COMBINE all in a high speed blender and mix well. Adjust thickness by adding more water and taste by adding more sea salt and pepper. SO good!!!

Almond Poppy Crackers
Adapted from Martha Stewart Living
Ingredients:
Makes about 20 crackers
1 ½ cups / 5.1 oz / 145 grams almond flour (Bob’s Red Mill works great)
1 tablespoon poppy seeds
1 tablespoon olive oil
1 teaspoon fine grain salt
1 large egg white

Directions:
Preheat oven to 350 degrees Fahrenheit (180 degrees Celsius) and place in a rack in the middle. Line a baking sheet with parchment paper. Set aside.
In a large bowl combine almond flour, poppy seeds, olive oil, salt, and egg white. Mix well. Transfer mixture to the lined baking sheet, cover with a sheet of parchment paper and with a rolling pin, roll out dough to a thin rectangle about 8 by 12 inches. Carefully peel off the top parchment paper sheet and with a paring knife (or pizza cutter), cut into crackers.
Bake until golden brown, about 12-14 minutes (watch closely for the last few minutes because the crackers can turn from brown to burnt rather quickly)
Remove from the oven and let cool completely.
Once cool, carefully snap the crackers apart along the score line.
Store at room temperature in a container with a tight fitting lid. Best if used within a week!
Enjoy!

Coconut Flour Pancakes (Gluten and Dairy Free)
¼ cup coconut flour
½ teaspoon baking powder
1 pinch salt
3 tablespoons coconut oil, plus extra for frying the pancakes
1 tablespoon of honey
3 large eggs, at room temperature
1/3 cup almond milk
1/8 teaspoon vanilla extract
1 teaspoon lemon zest

1. In a small bowl, whisk together the coconut flour, baking powder, and salt, set aside.
2. In a medium bowl, cream together the 3 tablespoons of coconut oil and honey until mostly smooth (a few small lumps of coconut oil is fine). Whisk the eggs in one at a time. Add the almond milk, almond extract, vanilla extract, and lemon zest.
3. Fold in the dry ingredients with a spatula, and mix until just combined. Try not to overwork the batter, or the pancakes won’t be as fluffy.
4. Heat about 1 tablespoon of coconut oil in a large saute pain over medium high heat.
5. Add batter (1 heaping tablespoon makes one pancake) and cook for about 2-3 minutes on first side. The batter will not bubble as much as traditional pancakes, so be sure to check the underside and flip when golden brown. Cook for 1-2 minutes on the other side.
6. Continue cooking pancakes in batches until all of the batter has been used, adding more coconut oil to the pan as needed. You should end up with about 12, 2 inch pancakes

Sweet potato with lime and cilantro
Prep time: 10 minutes
Cooking time: 30-40 minutes
Yield: 4 servings
Ingredients:
4 sweet potatoes
1/2 bunch fresh cilantro
2-3 limes
Extra Virgin Olive Oil
Sea Salt (optional)
Directions:
1. Wash the sweet potatoes and bake them whole, in their skins, at 375 degrees until tender, about 40 minutes.
2. Wash and chop cilantro leaves.
3. When sweet potatoes are done, slit open the skin and place on serving plate. Season with a sprinkle of oil, then squeeze fresh lime juice all over and shower with cilantro leaves. Add salt to taste.

Kale Chip Recipe:
Kale, about 1/4 pound
Olive Oil
Salt

Pre-heat the oven to 350 degrees. Line a cookie sheet with parchment paper. Wash and thoroughly dry the kale. Break it into pieces about half the size of the palm of your hand. Take care to remove the fibrous stems. Spread the kale pieces on the cookie sheet. Drizzle with olive oil and sprinkle with a bit of coarse salt. Place in the oven for about 10 minutes or until crisp. Remove, cool and eat as is. You can store in an airtight container for about a week.

It is quality over quantity when it comes to sleep......Uninterrupted Z'ssssss improve immune health, keep hormone levels in check, and it has even been shown that breast cancer survivors with the best quality of sleep had twice the longevity of those who had poor sleep quality (according to the journal "Sleep".) Shutting down the television, computer and cell phones at least an hour before bed is one strategy, not eating a large meal 3 hours before sleep (a light snack is fine) is another, having a cool room that is not too warm, not having a night light or other light has also been shown to be very important as well. (Your eyes may be closed but your brain knows the difference). There are many supplements that also help with a good quality sleep. If you have tried everything, making an appointment here at Wholebody Solutions can provide help with which supplements could be right for you.

Gluten Free Vegan Artichoke Stuffed Mushrooms

Ingredients

Gluten free, non-stick cooking spray
24 ounces white button mushrooms
1 tablespoon olive oil
½ teaspoon kosher or fine sea salt
¼ teaspoon freshly ground black pepper
1 – 8.5 ounce can artichoke hearts in water, drained
1 medium onion, chopped
½ cup Roasted Garlic Vegenaise Gourmet (or use regular Vegenaise plus 2 garlic cloves, minced)
2 Van’s Gluten Free Totally Natural frozen waffles, toasted and ground into crumbs in a blender or food processor
¼ cup nutritional yeast

Directions

Preheat oven to 375 degrees. Spray a baking sheet lightly with cooking spray.
Wipe the mushrooms clean with a damp towel. Remove the stems, slice off the bottom, woody and mince the stems.
Heat the olive oil in a skillet over medium-high heat. Add the minced mushroom stems, salt, and pepper and cook, stirring, until any liquid the mushroom give off has evaporated and the mushrooms start to brown. Put the cooked mushrooms in a food processor with the artichoke hearts, onion, Vegenaise, waffle crumbs and nutritional yeast, process until almost smooth.
Using a small spoon, fill the mushroom caps and mound the filling on top. Place the stuffed mushroom caps on the prepared baking sheet, spray the tops lightly with some more cooking spray and bake for 30 – 35 minutes or until the filling is browned and set. Remove to serving plate and serve.

Servings:
A gluten free recipe that makes about 30 stuffed mushrooms