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WHEAT GERM PANCAKES

WHEAT GERM PANCAKES 0

*Wheat germ is packed with important B vitamins — such as folate, thiamin, and vitamin B6*

*It also has a high oil content and subsequently a high amount of vitamin E, which functions in a similar manner as a fat-soluble antioxidant in the human body where it helps protect fat-containing substances including cell membranes and brain cells*

 

 

WHEAT GERM PANCAKES

yield: 12 PANCAKES

INGREDIENTS:

  • 1 cups all-purpose flour*
  • 1/2 cup whole wheat flour*
  • 3 tablespoons sugar
  • 1 tablespoon baking powder
  • 1/2 teaspoon salt
  • 1 banana, mashed + enough milk to make 1 1/4 cups (non-fat milk or unsweetened vanilla almond milk; I’ve used both with success)
  • 2 tablespoons vegetable oil
  • 2 eggs
  • 1/2 teaspoon vanilla
  • About 6 teaspoons Wheat Germ

DIRECTIONS:

  1. If you’re using a griddle, begin to preheat. I use an electric one and I set it for about 350 degrees.
  2. Whisk flour, sugar, baking powder, and salt in a medium sized bowl. Mash banana in a large measuring cup. Add a little milk and stir them together, then add more milk until the measuring cup reads 1 1/4 cups. (You will use about 3/4 cup of milk). Whisk in oil, eggs, and vanilla. Then whisk the wet ingredients into the dry ingredients until just combined.
  3. Spray your griddle with nonstick cooking spray. Ladle the pancakes one by one onto the griddle. Add 1/2 teaspoon of wheat germ to the top of each pancake and cook until the bottoms are brown. Flip and cook until golden on the bottom. Serve with syrup.
  4. Pancakes can be placed between paper towels and frozen for up to one month. Simply heat in the microwave to unfreeze for a quick breakfast.

NOTES:

*You can use 1 1/2 cups all-purpose flour and omit the whole wheat flour if you wish.

In between batches (I can only fit 6 pancakes on my griddle at once) clean off the wheat germ that spills onto the griddle when flipping, so it doesn't burn.

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Homemade Lavender Black Currant & Vanilla Bean Rose Marshmallows

Homemade Lavender Black Currant & Vanilla Bean Rose Marshmallows 1

PREPARE FOR MARSHMALLOW ROASTING SEASON WHILE SUPPORTING YOUR MENTAL HEALTH
*Vitamin C has long been thought to have the power to increase mental agility.*
*One of the best food sources of Vitamin C are blackcurrants.*

Homemade Lavender Black Currant & Vanilla Bean Rose Marshmallows

Lavender Black Currant Marshmallows

3 (1/4 ounce) packets of unflavored gelatin

3/4 cup cold water

1/2 cup room temperature water

1 1/2 cups granulated sugar

3/4 cup light corn syrup

1/4 cup honey

1/2 teaspoon salt

4 ounces freeze dried black currants

1 tablespoon dried lavender

2/3 cup powdered sugar

 

Vanilla Bean Rose Marshmallows

 

3 (1/4 ounce) packets of unflavored gelatin

3/4 cup cold water

1/2 cup room temperature water

1 1/2 cups granulated sugar

3/4 cup light corn syrup

1/4 cup honey

1/2 teaspoon salt

1 teaspoon vanilla bean paste

1/2 teaspoon vanilla extract

1/4 teaspoon rose water

2/3 cup powdered sugar

Grease a roughly 9 x 13-inch baking dish with vegetable oil (the pan should be at least 2-inches deep and the sides should be greased as well). 

If you're making the black currant & lavender marshmallows, place them in a blender or coffee grinder and blend until a fine powder forms. Take one tablespoon of the mixture and keep it separates from the rest of the powdered mixture. Set both aside. 

In the bowl of a stand mixer fitted with the whisk attachment stir together the gelatin and cold water and let stand while you prepare the syrup.

To prepare the syrup, bring the 1/2 cup room temperature water, sugar, corn syrup, honey, and salt to a simmer over low heat. When the sugar has dissolved completely, raise the heat to medium and bring the mixture to a boil without stirring. Bring the temperature of the syrup to 250 degrees Fahrenheit, using a candy thermometer to monitor the temperature.

Once it reached 250 degrees, turn the stand mixer on low and remove the syrup pot from the heat. Gradually add the syrup to the stand mixer in a single stream of syrup. When all the syrup is added, increase the mixer's speed to medium and beat the mixture until it's fluffy, thick, and shiny, about 8-10 minutes. If you're making the black currant & lavender marshmallows, add the powdered mixture (except the tablespoon you set aside) during the last minute or two of mixing and continue mixing until they're evenly distributed throughout the mixture and it's and even shade of lavender. If you're making the vanilla bean & rose marshmallows, add the vanilla bean paste, vanilla extract, & rose water during the last minute or two of mixing and continue mixing until they're evenly distributed and there aren't any streaks of tan from the vanilla extract.

Empty the mixture onto the greased baking dish and spread out with a greased spatula until it is relatively smooth on top and touches all sides of the pan. Grease a sheet of parchment paper with vegetable oil and gently press it on top of the sheet of marshmallows. Allow the mixture to cool for 3-4 hours (depending on the humidity & temperature of your kitchen).

If you're making the lavender black currant marshmallows, toss the tablespoon of the powdered currants & lavender with the powdered sugar. If you're making the vanilla bean rosewater ones, you can just use normal powdered sugar. 

Peel the parchment paper off the top of the marshmallow sheet and turn the pan onto a clean flat surface generously dusted with powdered sugar. Lightly dust the top of the sheet with powdered sugar before cutting your marshmallows into roughly 2 x 2 inch cubes using a lightly greased pizza wheel. Toss them gently, a few at a time, in the bowl of powdered sugar, shaking excess powdered sugar off of them above the bowl before setting them aside. 

You can store them in an air-tight container for up to 2 weeks, just make sure not the expose them to free-flowing air for an extended period of time otherwise they will get stale and the texture won't be as nice and fluffy.

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COCONUT OIL PEANUT BUTTER FUDGE – VEGAN & GLUTEN FREE

COCONUT OIL PEANUT BUTTER FUDGE – VEGAN & GLUTEN FREE 0

Healthy Fats for Healthy Brain Cells

Of all the organs in your body, your brain especially needs healthy dietary fat.

It’s largely made of fat, 60% by volume. Your brain cell membrane integrity largely depends on the quality of the fats you eat. You may have heard that coconut oil can increase your cholesterol. And that’s a good thing for your brain!

Your brain specifically needs cholesterol.

The brain has higher cholesterol content than any other organ with about 25% of the body’s cholesterol found in the brain. 

Low cholesterol increases the risk of suicide, depression, and dementia. 

The risk of dementia is reduced by 70% in those with high cholesterol!

Coconut Oil Peanut Butter Fudge - Vegan & Gluten Free

Serves: 16
Ingredients
  • FOR THE FUDGE:
  • 1 cup peanut butter
  • ¼ cup coconut oil
  • 1.5 tbsp. maple syrup
  • ⅛ tsp sea salt
  • FOR THE MARBLED TOP:
  • ¼ cup dark chocolate chips
  • 1 tsp coconut oil
Instructions
  1. In a small saucepan, over medium low heat, melt together the fudge ingredients (peanut butter, coconut oil, maple syrup, salt) until smooth. Pour into a parchment lined 9x9 dish
  2. Melt the chocolate chips and coconut oil together either over low heat on the stove or in the microwave
  3. Drizzle the melted chocolate over the fudge and use a toothpick to make the marbled effect by dragging and swirling the toothpick through the chocolate
  4. Freeze for an hour
  5. Cut into 16 squares and store in the freezer *will melt at room temp*
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Stuffed Artichokes with Gremolata & Greek Yogurt Dipping Sauce

Stuffed Artichokes with Gremolata & Greek Yogurt Dipping Sauce 0

Artichokes are rich in luteolin derivatives, a type of antioxidant flavanoid. Luteolin has been shown to have positive effects in a wide variety of cognitive issues, including enhancing memory in neurodegenerative disorders, protecting synaptic function, and potentially improving outcomes in multiple sclerosis (MS), autism, and Parkinson’s disease.

Stuffed Artichokes with Gremolata & Greek Yogurt Dipping Sauce

* Tip:  March marks the beginning of artichoke season. A ripe artichoke will feel firm and have shiny bright green outer leaves with inner leaves that are tightly packed. A sign of a fresh artichoke: you'll hear a little squeak when you give it a squeeze.*

Ingredients: 
  • 4 whole artichokes
  • 7 Tbsps olive oil, divided
  • 1 onion, finely chopped
  • 2 garlic cloves, minced
  • 1 ¼ cup bread crumbs
  • Leaves from 4 sprigs fresh thyme
  • 2 oz can roasted chili peppers, minced and drained
  • 1 cup Parmesan cheese
  • Salt and pepper

Gremolata

  • ¼ cup parsley, finely chopped
  • 1 clove garlic, minced
  • 1 tsp lemon zest

Dipping Sauce

  • ½ cup Greek yogurt
  • ½ cup sour cream
Preparation: 
  1. Trim the tough outer leaves of the artichokes and cut the top third off with a serrated knife. Cut the remaining prickly tips off with scissors. Cut the stem, close to the base, evenly so the artichoke stands up.
  2. Fill a large pot with one inch of water and place a steam basket inside with the artichokes in it. Cover and bring water to a boil. Steam the artichokes till the stems are knife tender, 30-40 minutes. With tongs, remove artichokes and set upside down on a paper towel to drain any excess water. Let artichokes cool.
  3. In a sauté pan over medium-low heat, add 2 tablespoons olive oil and onion and cook until onion starts to turn translucent, about 2 minutes. Add the garlic and thyme and cook one minute longer. Put onions and garlic in a bowl and add the bread crumbs, ½ cup Parmesan cheese, peppers, and salt and pepper to taste and stir to combine. Add the remaining 5 tablespoons of olive oil and stir until bread crumbs are moistened.
  4. With a paring knife remove the inside fuzzy leaves of the center of the artichoke, to create a small pocket for the filling, and gently spread out the outer leaves. Fill the center with the bread crumb filling and distribute it through the outer edges of the artichoke, gently pressing it in place. Let the artichoke sit in the fridge at least 4 hours or overnight for the filling to set.

Gremolata

  1. In a small bowl, combine minced garlic, lemon zest, and finely chopped parsley. Stir to combine.

Dipping Sauce

  1. In a small bowl, combine the Greek yogurt and sour cream. Stir to combine.

To Cook and Serve

  1. Preheat broiler. Place the artichokes on a baking sheet and top with remaining ½ cup Parmesan cheese. Broil the artichokes until the cheese and filling begin to brown (approximately 2-3 minutes).
  2. Top each artichoke with gremolata and a dollop of the Greek yogurt dipping sauce on the side.
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Brain Health Solutions! 0

Brain problems can be frustrating and scary. Forgetting names and keys can be a sign of getting old, adrenal fatigue or something more.  There are a number of things that you can do to improve your health according to Dr Kate Rheume -Bleue . Dr Kate was on the Health First show talking about the benefits of lifestyle for  brain health. According to the research there are a number of things you can do to improve Brain Health these include

1. Cognitive challenges - In other words use your brain frequently and challenge yourself to try new things.  Your brain will respond by increasing the way it functions.

2. Walking - research has shown that exercise including walking helps generate new brain cells.

3. DHA  low levels of fat have been linked to poor brain function including Alzheimer and Parkinsons.  supplementing with Omega 3's, helps memory and moods.

Choline - This supplement helps the liver, cardiovascular system and also the brain. Research has shown that this really works well for people trying to recover from Brain injury.  Found in liver, fish eggs and peanuts, choline is often not consumed in doses high enough to help. Supplementation can make a big difference for some people.

Seared lamb chops with anchovies

Seared lamb chops with anchovies 0

Fights depression and beats stress. Go classier—and happier—than chicken wings and use grass-fed meat in this dinner recipe. Lamb is packed with conjugated linoleic acid (CLA), a compound that reduces stress hormones, and anchovies provide depression-fighting omega-3's.

INGREDIENTS

  • 6 baby lamb chops (1 1/4 pounds)
  • Salt
  • pepper
  • 3 tablespoons extra-virgin olive oil
  • 3 anchovy fillets
  • 3 tablespoons drained capers
  • 15 sage leaves
  • teaspoon red pepper flakes
  • 2 garlic cloves, finely chopped
  • Lemon wedges, for serving

PREPARATION

  1. Rinse the lamb chops and pat them dry. Season them with salt and pepper, and let rest for 15 minutes.
  2. Over medium-high heat, warm a skillet large enough to hold all the chops in one layer. Add the oil and when it shimmers, add the anchovies and capers. Cook, stirring, until the anchovies break down, about 3 minutes.
  3. Arrange the lamb chops in the skillet and fry, without moving them, until brown, about 3 minutes. Turn them over, and toss the sage leaves and pepper flakes into the pan. Cook until lamb reaches the desired doneness, about 2 minutes for medium-rare.
  4. Arrange the chops on serving plates. Add the garlic to the pan and cook for 1 minute, then spoon the sauce over the lamb. Serve with the lemon wedges.
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