Quinoa Salad—Delicious and Nutritious and Grain-Free

Quinoa is an ancient grain grown in the Andes. The Incas regarded the quinoa plant as sacred, and referred to it as chisoya mama or “mother of all grains.” Quinoa (pronounced “keenwah”) is not actually a grain. It is a seed that is harvested from a species of a plant called goosefoot, making it neither a cereal nor a grain, and more closely related to spinach, beets and amaranth. Quinoa is considered a perfect protein because it contains all nine essential amino acids. With its high protein content, it is often favored by vegetarians. Quinoa is also a good source of fiber, iron, copper, potassium, magnesium, thiamin and … Continue reading

Coconut-Avocado-Mint Ice Cream—Sugar Free

Coconut-Avocado-Mint Ice Cream—Sugar Free This recipe is perfect for the busy person who has very little time to spend in the kitchen, yet wants to prepare food that is nutritious and delicious and free of sugar. The avocado-mint-coconut ice cream could be categorized as a health-enhancing super food and takes only 10 minutes to make after all the ingredients are assembled. No ice cream maker necessary. Makes Six Servings Ingredients: 2 medium-sized ripe avocados, peeled 2 cups coconut cream (found in health food stores) 6 tablespoons of fresh-squeezed lime juice 1 cup of chicory root powder (can be ordered online, brand … Continue reading

Cranberry Recipe—A Sugar-Free Holiday Treat

Dear Readers, You deserve a holiday reprieve from the grim story I have been recounting—although the story does have a surprisingly happy ending that you will discover if you can hang in there. Below is the reprieve—a holiday recipe that you might enjoy. Without added sugar, it can be quite sour. I have remedied that situation with the addition of pomegranate seeds. Ingredients: Recipe for 6 servings 2 cups of cranberries 4 tangerines 1 cup of dried cranberries sweetened with apple juice 4 stalks of celery 1 large apple 2 cups of coarsely chopped walnuts 1 cup of pomegranate seeds Place … Continue reading

Chocolate Torte—Guilt-Free Recipe

Have you ever said, “eating healthy is boring?” Or, “there’s nothing good to eat?” Actually, eating healthy can be an exciting adventure full of creative, nutritious and delicious food. Below is a recipe for a chocolate torte that could actually be categorized as health food. It doesn’t even need to be eaten for dessert. It could be eaten for breakfast. See what you think. Once you have all the ingredients lined up on the counter, it takes about 30 minutes to complete the chocolate torte. INGREDIENTS: Crust 10 large Medjool dates, pitted and chopped 2 cups raw hazelnuts 1/4 teaspoon … Continue reading

Roasted Brussels Sprouts Recipe

Brussels sprouts never appealed to me until I came across a Brussels sprouts dish on the menu at one of the restaurants I frequent in Santa Fe. The Brussels sprouts tasted so delicious, I asked the young waiter, probably in his early thirties, if he could give me the recipe. “No, I’m sorry. It’s the policy of the establishment not to give out proprietary recipes,” he said politely. “No problem. I’ll figure out what’s in here and then try to reproduce it when I’m home,” I replied. When the waiter returned to bring some condiments to our table, I looked … Continue reading

Recipe for Paleo Bread

Many of my patients have conditions that are exacerbated by sugar and grains. These conditions include fungal overgrowth (yeast), obesity, diabetes, sugar cravings, blood sugar swings, fatigue, “brain fog,” and cancer. My recommendation to switch to a whole foods diet without sugar and grains is often met by my patients with the refrain, “That doesn’t leave anything to eat!” Another refrain is, “I just can’t give up bread.” Below is a recipe for bread that is made without sugar, grains, or dairy. Once the ingredients are lined up on your counter, it takes just a few minutes to mix up … Continue reading

My Favorite Morning Drink

A few years ago, I experimented in the kitchen with different kinds of morning drinks, in search of a concoction that would be both sustaining and tasty. Through trial and error, I created a mocha/coconut/chai morning drink that’s not only nutritious, it’s downright delicious. In fact, just the thought of the drink gives me the impetus to get out of bed in the morning. You might enjoy it too. Ingredients: One inch piece of ginger root 2 tablespoons of organic cacao powder, unsweetened. My favorite is Mayan Superfood chocolate powder. One tablespoon of chicory root powder (called “Just Like Sugar”) … Continue reading

My Favorite Breakfast

My favorite breakfast is a Swiss dish called Birchermuesli—not to be confused with the anemic-tasting, boxed version of the muesli. Because this dish is a big hit with my friends and family who come to visit, I thought you might enjoy trying out the recipe, posted below.  The dish contains a little piece of family history.  While my mother was in school in Switzerland, her homeland, part of her training was in home economics, a required subject for “well-rounded women.” In that era, young women of means extensively prepared for eventually getting married and having a family. At the Haushaltung … Continue reading