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Weekly Recipes

Avocado Lime Dressing

Happy Autumn Sunday everyone! Here is a most delicious dressing recipe to really give those veggies some flavor! (hint: try it with your littles who may have more selective palates;) Fun Fact: The word avocado come from the Aztec word "ahuacatl" which means 'testicle.' (It is recommended to share this bit of information AFTER dinner)

Avocado Lime Dressing
Serving size: 2 tbsp (sibo important)
Makes about 1 cup (double for better blending consistency)
Ingredients
•1 medium avocado*, pitted
•3 Tablespoons lime juice (~1 medium lime / or use less if you aren't into zing)
•1 tsp pure maple syrup (more or less to taste) (Use pinch of monk fruit or stevia if Candida)
•½ cup loosely packed fresh cilantro (or parsley if cilantro is not your thang)
•1 dash sea salt (plus more to taste)
•?-1/2 cup water (plus more as needed to thin)
•Optional: 1 TBPS finely diced red onions (omit if SIBO)
•Optional: 2 tsp turmeric powder for that extra anti-inflammatory benefit!

Instructions
1.Add all ingredients to a small blender** (such as a magic bullet), starting with just ? cup water. Blend until creamy, adding more water (as needed) to thin to desired consistency (I used an additional ~3 Tablespoons).
2.Serve over low FODMAP veggies, eggs, or even simply mixed with shredded chicken or with a bison burger patty!

Grilling Out

Planning on grilling out this weekend? Here are some tips for healthier grilling! 
1. Use a marinade
A 2008 study found that spicy marinades can decrease HCA formation, so don’t be afraid to sprinkle on the red pepper. 
Certain spices are packed with antioxidants that will help to eliminate HCAs in the grilling process. One study showed that adding spices, such as thyme, sage, and garlic, can reduce the amount of total HCAs by 60% compared to the control. 
Rosemary may be especially potent. A recent study found that high concentrations of rosemary extracts may reduce HCAs by up to 90% in some cases.

2. Less is more when it comes to marinating
Though this may sound counterintuitive, marinating meat for long lengths of times may lower the percentage of antioxidants in the sauces. A 2010 study found that marinating meat in sauce for five hours prior to oven baking cut down the antioxidant activity in the sauce compared with cooking after shorter marinating times. 
Play it on the safe side by aiming to marinate your meat for no more than a few hours. Marinades don’t soak deep into the meat, so there’s not a lot of flavor advantage to an overnight marinade. And brushing a little extra sauce on the meat shortly before serving could give you an extra boost of antioxidants.

3. Add alcohol
At your next barbecue, don’t forget beer and wine…for your marinade. We know red wine is full of antioxidants, and this can carry over in your marinades.
Marinating beef in red wine for six hours before grilling decreased the amount of carcinogens—40% fewer than in beef that wasn’t marinated—according to a study by the University of Porto in Portugal.

4. Turn down the heat
If you’re trying to cut down on carcinogens, studies have shown that higher temperatures lead to an increase in HCAs. 
Allow some extra time, and try to cook your meat below 325°F, which is the temperature at which HCAs begin to form. 
To ensure that you’re meeting the minimum cooking temperatures, invest in a meat thermometer, and make sure your burgers have an internal temperature of 160°F. Here are other minimum cooking temperatures.

5. Grill veggies
Grilled veggies offer that same hot-off-the-grill taste but don’t contain carcinogens like their meaty counterparts. are a great hearty option. However, if you crave grilled meat, make kebabs. Using half meat, half veggies is healthier and cuts down on the HCAs.

Brownies to BEET

School has begun and with it, after-school snacks and the healthy lunch challenge! Are you finding it difficult to incorporate beets into your kiddos nutrition....do YOU find it difficult? Beets are an amazing root with benefits ranging from healthy blood pressure, healthy skin, increased physical endurance, and healthy libido. Sneak them into your kid's dessert with this delicious recipe!
Brownies to BEET

INGREDIENTS
2/3 cup soft steamed beets, roughly chopped
2 large eggs
2 Tablespoons granulated sweetener like monk fruit (Norbu, Lakanto, NuNaturals)
1/2 cup coconut oil, melted and cooled but not to solid form
1/ 4 cup vanilla extract (for Candida,Simply Organic Madagascar Vanilla)
1/2 cup cocoa powder
1/3 cup almond flour
2 Tablespoons coconut flour
1/8 teaspoon coarse salt
1/4 teaspoon baking soda
Optional: 1/2 cup chocolate chips for garnish (for Anti-inflammatory diet)

INSTRUCTIONS
*Preheat the oven to 350F and lightly grease an 8"x8" baking dish. (tip: line bottom with parchment paper)
*In the bowl of a food processor, combine all ingredients and puree on high until the mixture is smooth, periodically scraping the sides and bottom of the bowl to make sure everything is evenly incorporated.
*Pour batter into prepared baking dish.
*If you're using the chocolate chips, you can sprinkle them across the top of the batter before baking, or save them to melt and decorate with. (only for Anti-inflammatory Diet)
*Bake for 35-40 minutes, or until a tester comes out clean.
*Allow to cool completely in the pan before slicing or cutting out shapes. If you plan to cut out shapes, chilling completely in the fridge before doing so yields the cleanest cuts.

Store in an airtight container at room temperature for up to 3 days, or in the freezer for up to 3 months.

SIMPLE VEGAN COCONUT YOGURT WITH BLUEBERRY JAM (ANTI-INFLAMMATORY, CANDIDA, SIBO) 

INGREDIENTS

·         1 – 15 ounce can full-fat coconut milk (Be sure there are no fillers: Native Forest brand or Aroy-D)

·         3 probiotic capsules

SIMPLE BLUEBERRY JAM

·         1 cup fresh or frozen blueberries

·         1 teaspoon lemon juice

·         1 teaspoon chia seeds

·         Optional: 2 tablespoons maple syrup OR substitute 1 tsp of stevia for SIBO and Candida

INSTRUCTIONS

1.      Shake the can of coconut milk then open it and pour it into a 2-cup glass jar. Twist open the probiotic capsules and empty the powder into the coconut milk. Discard the capsules.

2.      Stir the probiotic into the coconut milk using a plastic, ceramic, or wooden spoon. Cover the jar with cheesecloth or a piece of paper towel and secure it with an elastic band.

3.      Set the jar aside in a warm spot that is out of direct sunlight. After two days, move the jar to your fridge. It will take 8-12 hours for the yogurt to chill and thicken.

4.      Serve your coconut yogurt on its own, with a little cinnamon, or with the chia blueberry jam.

CHIA BLUEBERRY JAM

1.      Place the blueberries, lemon juice, chia seeds, and chosen sweetener in a small pot. Bring the pot to a boil over high heat then reduce the heat and simmer for 5 minutes. Remove from the heat and let the jam cool.

2.      Store in a clean jar in your fridge for up to one week.

SARDINE FRITTERS

Attention all of you sardine lovers...and haters=-) If you are still on the fence about adding this nutrient dense fish to your menu, then give this recipe a try! Sardines are rich in crucial omega-3 fatty acids, are more cost-effective than wild-caught salmon AND are natural very low mercury due to their size. Enjoy this light and protein-rich dish!
Sardine Fritters (adapted from Vital Food Therapeutics)
Serves 4-6
Ingredients:
2 tablespoons Trader Joe’s jalapeno sauce or similar low FODMAP hot sauce
2 tablespoons coconut aminos
2 tablespoons fresh lime juice
1 head butter lettuce
Two tins of wild caught sardines, drained
2 eggs
1 teaspoon garlic oil
¼ cup chopped fresh parsley leaves
¾ cup almond meal
Avocado oil for frying
1 lemon cut in wedges
Instructions:

1. Whisk the hot sauce, coconut aminos, and fresh lime juice together in a small bowl to make the sauce. Set aside.
2. Select eight medium size leaves from a head of butter lettuce. Wash and dry them.
3. To make the fritters, place the sardines, eggs, garlic oil, parsley, almond meal, and Parmesan cheese in a food processor. Process until all the ingredients are incorporated.
4. Make small balls (approximately 1 inch in diameter) from the sardine mixture and set aside.
5. Heat about an inch of avocado oil in a large saucepan till it is hot but not smoking.
5. Fry the sardine fritters in batches, for approximately four minutes until golden brown, turning them once with tongs.
6. When done, place the fritters on a plate with a paper towel to absorb the oil.
Serve a couple fritters in each leaf with sauce over them.