Three Healthy Recipes
This first recipe is a delicious buckwheat pancake mix we enjoy on Sunday mornings. It’s delicious! Buckwheat helps lower cholesterol, has 85 mg of magnesium in a one cup serving which helps relax blood vessels and is rich in B vitamins (B1, B2, B3, B5) and essential amino acids. It’s also gluten free and received a thumbs up from all the kids I have served. Thanks, Chef Kenny Welch from NYC.
Buckwheat Pancakes
2 cups buckwheat flour
2 Tbs baking powder
2 tsp baking soda
1/2 tsp salt
4 Tbs sugar
2 eggs, separated
3 C buttermilk or plain yogurt(I prefer sheep or goat yogurt) split into two containers
1 tsp. vanilla
nuts, berries or both
Combine dry ingredients in a large stainless steel bowl. Separate the eggs and combine the yolks with half of the buttermilk (or yogurt). In another bowl whip the egg whites to stiff peaks. Mix the yolk/buttermilk mix and vanilla into the dry ingredients all at once. Add enough of the rest of the buttermilk (or yogurt) to make a pourable batter. Buckwheat flour makes a really gooey batter. Fold in the egg whites.
Ladle the pancakes out into a greased nonstick skillet over medium heat. Sprinkle nuts or berries into the cake at this time if desired. Cook until bubbles come to the surface. Flip the cakes and cook a minute or two more. Serve with maple syrup, cooked apples, sheep’s milk yogurt and jam or any of a thousand other toppings.
The UltraShake is a filling shake that provides essential protein for detoxification, omega-3 fatty acids from flax oil, fiber for healthy digestion, increased elimination from flaxseeds and anti-oxidants from the berries and fruit. It will keep you full, even out your blood sugar and help you control your appetite throughout the day. Feel free to have up to two per day. This recipe is from Dr. Mark Hyman’s, The UltraSimple Diet book. His book offers a great detoxification eating plan and accelerates weight loss.
UltraShake
2 scoops of brown rice protein powder
1 Tbs organic combination flax and borage oil; or a high-quality cold-pressed fish oil
2 Tbs ground flaxseeds
Ice
6-8 oz. water
1/2 c. of fresh or frozen blueberries, raspberries, strawberries, banana or frozen cherries
1 Tbs nut butter (almond butter is good)
Mix in blender and enjoy!
The UltraBroth is a wonderful, filling vegetable broth that will provide you with many healing nutrients and alkalinize your system making it easier to detoxify, lose weight and feel great. Drink it like a tea, 3-4x a day. Our modern diet is an acid-producing diet–including sugar, excess animal protein and processed foods which create a toxic cellular environment. Our cells function optimally in a slightly alkaline environment. The recipe is also from Dr. Mark Hyman’s, The UltraSimple Diet book.
For every 3 quarts of water add: (I typically double the water as well as double the ingredients below)
1 large chopped onion
2 sliced carrots
1 cup of daikon or white radish root and tops (optional)
1 cup of winter squash cut into large cubes
1 cup of root vegetables such as: turnips, parsnips and rutabagas (for sweetness)
2 cups of chopped greens such as: kale, parsley, beet greens, collard green, chard, dandelion, cilantro or other greens
2 celery stalks
1/2 cup of seaweed: nori, dulse, wakame, kelp or kombu
1/2 cup of cabbage
4 1/2 inch slices of fresh ginger
2 cloves of whole garlic (not chopped or crushed)
Sea salt to taste (it tastes fine without salt too)
If available: add 1 cup of fresh or dried shiitake or maitake mushrooms (they have powerful immune boosting properties)
Add all the ingredients at once and place on a low boil for approximately 60 minutes. It may take a little longer. Simply continue to boil to taste. Cool, strain (throw out the cooked vegetables) and store in a large, tightly sealed glass container in the fridge.
Simply heat gently and drink at least 3-4 four cups a day. Without doubling recipe, this makes approx. 8 cups or 2 quarts.
A few notes on the broth: Feel free to mix, match and vary the vegetables. You need to wash the root vegetables well and scrub the root vegetables, but you don’t need to peel them. Cut them into large chunks so you can fit them in a pot. Enjoy!
If you’d like some assistance getting your eating habits back on track, try a complimentary 30-minute sample coaching session. See how coaching can help you design a plan and provide support so you can feel great and accomplish your goals.
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