by dnshah | Nov 14, 2015 | Main Dishes, Recipes
Zucchini is a summer squash that contains B vitamins, vitamin A, magnesium, fo- late, potassium, copper, and phosphorus along with omega-3 fatty acids, zinc, cal- cium and protein. It also contains phytonutrients which promote healthy eyesight.
Why use zucchini noodles?
Weight loss- Lowers risk of cancer & cardiovascular issues
- Helps arthritis symptoms
- Nutrient-Rich
- Low carbohydrate
- Inexpensive
- Less processed
- Easy to Digest
- Delicious
- Easy to Make (& fun!)
Tips
- Buy a great spiralizer to make this a very fun dish to make
- Buy fresh ripe zucchinis that are tender to the touch and full of color— green or yellow.
- Use fresh herbs when you can.
- Will stay well in the fridge for 3 days.
Ingredients
2 zucchinis, cut in ribbons; or 1 pack of gluten free noodles 1½ cups of water or gluten free vegetable stock- ¼ cup of water for blending, as needed
- ¼ head of cauliflower, in florets
- ½ cup of cashews, soaked
- ½ cup of mushroom stems
- ¼ cup of white wine
- ¼ yellow onion, chopped 3 cloves garlic, minced
- 2 Tablespoons of nutritional yeast 1 Tablespoon Extra Virgin Olive Oil 1 Tablespoon white rice flour
- 1 dried red chili pepper
- 1 teaspoon of lemon zest
- ½ teaspoon salt, as desired pinch of nutmeg
- pinch of black pepper, as desired
Method
Soak cashews for at least 3 hours and drain the water.
Steam the cauliflower florets and the mushroom stems for approximately 6 minutes.
In a non-stick, quart-sized saucepan, heat the EVOO on medium-high heat and add the onion when the oil is dancing.
Allow the onion to cook for a minute while stirring.
Mix in the garlic and one chili pepper, and allow it to cook for a minute while stirring.
Sprinkle the rice flour over this mixture and stir while cooking – about 2-3 minutes. The flour should cook and turn a crème color, but not burn. Adjust heat as needed.
Pour the wine over this mixture and allow the alcohol to be consumed over the medium heat.
Once the alcohol has been cooked out, pour the vegetable stock/water into the pot and cook over medi- um heat approximately 10 minutes.
Turn off the heat, remove the chili pepper from the stock mixture and keep aside for later.
In a blender combine the stock mixture (without the chili pepper), the cauliflower and mushroom stems, the cashews, nutritional yeast, lemon zest, salt, pepper, & nutmeg. You may add more water if needed to blend smoothly.
The consistency of the sauce should be a loose paste. Since it is non-dairy (non-saturated fat based), the thickness is not affected by its temperature. It will remain as thick as you make it. If you desire a thin- ner sauce, add more water and salt to taste.
Boil water in a large stovetop pot.
Turn off the heat to the water, and add the zucchini ribbons, and cover. Keep aside for 5 minutes. Alterna- tively cook gluten free pasta per manufacturer’s instructions.
Drain pasta noodles (zucchini or other), and plate. Pour sauce atop cooked pasta, and garnish with a chili pepper and some greens.
Disclaimer
These recipes are copyright @2014 NutriLiciousRecovery.
by dnshah | Nov 12, 2015 | Recipes
Almonds are rich in vitamin E, calcium, magnesium, and potassium. These nutri- ents may help reduce the risk of heart disease. Out of all nuts, almonds ranks highest in protein, fiber, calcium, vitamin E, riboflavin, and niacin. The fat profile is primarily the healthy unsaturated fats versus the unhealthy saturated kind.
Why Almond Milk?
- Nutrient-Rich
- Detoxification
- Vibrant & Radiant Health
- Support a healthy heart
- Easy to Digest
- Improve Digestion
- Hydration
- Delicious
- Easy to Make
- Unlimited Varieties
Almond Milk Recipe
Tips
- There are many optional flavors so choose what works for you.
- Nut bags are easier to use than cheesecloth. I use Zimtal nut bags from Ama- zon.
- FDA recommends 1 ounce of almonds per day for optimal heart health. This equates to 23 almonds (¼ cup) which also translates to 1 ¼ cup of almond milk/day.
- If drinking almond milk daily, don’t also eat al- monds.
- Make it taste good (use a sweetener listed if need- ed).
6. Works well in teas, coffee, smoothies, cereal, and more.
Ingredients
- 1 cup almonds, soaked overnight Pinch of Himalayan salt
- 5 cups filtered water 6-8 dates (optional)
- 1 teaspoon vanilla (optional)
- ¼ cup sesame seeds (optional)
Method
- Drain and wash almonds
- Place all the ingredients in a blender and blend on medium for one minute, then puree on high for one
- Strain into jar or pitcher using either a cheese cloth or a mesh nut You may need to do this in stages so the milk can slowly strain through the cheese- cloth. It may help taking a spoon to scrape the bottom of the cheesecloth so the milk can pass.
- Refrigerate the
- Refrigerate the almond puree if you are using it to make something else; other- wise
- Enjoy the milk!
Makes 5 ½ cups plus ½ cup almond puree and should store in the refrigerator 5 days.
Disclaimer
These recipes are copyright @2014 NutriLiciousRecovery.
by dnshah | Nov 12, 2015 | Dessert, Recipes
This particular dessert will fool all your senses into thinking it is a sinful treat, but is really not so sinful at all. It is protein-dense using beans and nuts and natural sugars to contrast the savory flavors. The combination is a hit, but when you add a scoop of coconut “ice cream”, it is above and beyond expectations. Enjoy!
INGREDIENTS
[ez_two]
- 1 can chickpeas (rinsed), or ½ cup dry chickpeas, soaked & cooked
- ½ cup natural peanut butter
- ½ cup EnjoyLife minichips (dairy free)
- So Delicious Coconut Milk Ice Cream scoops
- ¼ cup honey
[/ez_two]
[ez_two_last]
- 2 teaspoons vanilla extract
- ½ teaspoon arrowroot
- ¼ teaspoon cream of tartar
- ¼ teaspoon baking soda
- Cooking spray
[/ez_two_last]
METHOD
- Preheat your oven to 350°F / 175°C.
- Spray cooking spray on the pie pans or muffin tray of choice.
- Combine all the ingredients, except for the chocolate chips, in a food processor and process until very smooth. Make sure to scrape the sides and the top to get the little chunks of chickpeas and process again until they’re combined.
- Put in the chocolate chips and stir it with a spatula.
- With wet hands, shape and smooth over the dough into mini pie pans or muffin trays of choice. Ideally the torte is the same thickness everywhere.
- Bake for about 10 minutes – they don’t rise but will brown.
- Let cool for a few minutes before carefully removing from pan.
- Allow to fully cool.
- Just before serving, add the frozen coconut ice cream scoops.
Disclaimer
These recipes are copyright @2014 NutriLiciousRecovery.
by dnshah | Nov 12, 2015 | Recipes, Side Dish
Brussel Sprouts are a cruciferous vegetables closely related to the cabbage family – they look like miniature cabbage! we want to include brussel sprouts in a regular diet because they have valuable properties: cholesterol lowering benefit, DNA protection, anti-cancer protection (best of all cruciferous vegetables), detoxification support, anti-inflammatory support, and cardiovascular support.
INGREDIENTS
[ez_two]
- 1 lb. Brussel Sprouts
- ¾ small onion, finely chopped (3 oz.)
- ¼ cup coriander leaves, sliced
- Juice of 1 lemon
- 2 Tablespoons EVOO
[/ez_two]
[ez_two_last]
- ½ teaspoon chili powder
- ⅛ teaspoon salt for chaat
- ⅛ teaspoon salt for brussel sprouts
- Pinch of black pepper, to taste
[/ez_two_last]
METHOD
- Preheat oven at 350 degrees Fahrenheit.
- In a large mixing bowl, combine the brussel sprouts, EVOO, ⅛ teaspoon salt, and pepper; and mix well.
- Transfer the sprouts onto a cookie sheet, and roast in the oven for 40 minutes. Keep the mixing bowl handy for the chaat.
- Remove from oven and allow to cool for 15 minutes before cutting for the chaat.
- In a food processor, pulse the brussel sprouts several times so they are somewhat chopped.
- Transfer the chopped brussel sprouts into the mixing bowl.
- Mix in the onions, chili powder, ⅛ teaspoon salt, lemon juice, and coriander leaves.
- Mix well and serve immediately.
Disclaimer
These recipes are copyright @2014 NutriLiciousRecovery.
by dnshah | Nov 12, 2015 | Recipes
Broccoli is a green cruciferous vegetable originating in Italy. Green cruciferous vegetables produce ITCs (isothiocyanates) which lower our risk of various cancers and has anti-inflammatory properties that help with chronic inflammation. Broccoli specifically has sulforaphane which is associated with a decreased breast cancer risk. It also enhances our body’s detoxification system and provides good fiber helping us lower our cholesterol levels and boost our digestive system. Broccoli is rich in vitamins D and B-complex which helps our cardiovascular and skin/bone health. The antioxidants (lutein & zeaxanthin) help in eye health.
INGREDIENTS
[ez_two]
- 3 ½ cups broccoli florets, approx. 10.6 oz.
- 5 oz. organic tofu, cubed/baked
- 4 Tablespoons Tamari sauce
- 4 Tablespoons honey
- ¼ red bell pepper, sliced
- 2 Tablespoons sesame oil
- 2 Tablespoons water
[/ez_two]
[ez_two_last]
- 1 teaspoon EVOO
- 1 teaspoon garlic, minced
- 1 teaspoon ginger, shredded
- ½ teaspoon cornstarch
- ⅛ teaspoon red chili powder
- ⅛ teaspoon salt, to taste
- Pinch of black salt
[/ez_two_last]
METHOD
- In a large bowl combine Tamari sauce, Sesame oil, water, honey, ½ of the garlic, ½ of the ginger, chili powder, & both salts. Whisk with a fork.
- Add the tofu first and then the broccoli. Mix the contents ensuring a good coating of the sauce over the tofu and broccoli. Allow it to marinate for as long as you are able – ideally 1 hour.
- Heat the EVOO in a wok over high heat. When the oil dances, add the remaining garlic, ginger, and red bell pepper. Lower heat to prevent scorching, and stir well.
- After a few seconds, add only the marinated broccoli into the wok and stir.
- Cook over high heat about 2 minutes. Then add the tofu and the remaining sauce into the wok.
- Turn the heat off, while continuing to stir another minute.
- Let stand for several minutes covered before serving.
Disclaimer
These recipes are copyright @2014 NutriLiciousRecovery.
by dnshah | Nov 12, 2015 | Juices and Smoothies, Recipes
Are you in the mood for a cool Recovery? Flavored ice is the nutrilicious and recovering answer! This method can be used for ginger ice, lemon ice, etc. Choose nutrilicious flavors you enjoy! Fresh cranberries are plentiful in the fall season, and signal the changing of the season. But now you can enjoy this wonderful winter sensation even in the middle of summer! Cranberries have both a tart and a sweet taste; and these ice cubes give you a hint of both, along with a hint of vitamin E, vitamin K, vitamin C, and manganese.
INGREDIENTS
2 cups fresh cranberries
6 cups water
METHOD
- Wash the cranberries by rubbing them together under a running tap of hot water.
- Place cranberries in a large stock pot with boiling water.
- Boil until the cranberries “pop” – approximately 5-7 minutes.
- Turn the heat off and leave in covered pot to steep for an additional 10 minutes.
- Strain out into ice cube trays.
- After they freeze (approximately 24 hours), use 1 cube for every glass of water.
Disclaimer
These recipes are copyright @2014 NutriLiciousRecovery.
