Best Ever Healthy Pumpkin Pie

Best Ever Healthy Pumpkin Pie

Best Ever Healthy Pumpkin Pie

Serves 6

There are many health benefits of pumpkin…so Enjoy!

  • The potassium contained within pumpkins can have a positive effect on blood pressure.
  • The antioxidants in pumpkin could help prevent degenerative damage to the eyes.
  • It’s a great source of beta-carotene.
  • The fiber, potassium, and vitamin C content in pumpkin all support heart health.

You don’t have to give up flavor to enjoy healthy sugar-free, gluten-free and dairy-free pumpkin pie. The coconut milk makes it really creamy.

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Easter Apple Crisp

Easter Apple Crisp

Apples Are Good For Your Blood Sugar

Research shows that the polyphenols in apples help prevent spikes in blood sugar. Apples also boast a special flavonoid known as quercetin, which can inhibit enzymes like alpha-amylase and alpha-glucosidase. These enzymes breakdown complex carbohydrates into simple sugars, so when they are inhibited, your blood sugar has fewer simple sugars floating around. Also, the polyphenols have three other important functions when it comes to blood sugar:  “they slow the absorption of glucose from the digestive tract; they stimulate the beta cells of the pancreas to secrete insulin; and they increase uptake of glucose from the blood with the stimulation of insulin receptors.”1  All of this means it is easier for you to regulate your blood sugar.

Notes

1 http://www.whfoods.com/genpage.php?tname=foodspice&dbid=15

Apple Crisp Recipe

This wholesome, gluten-free, easy-to-make dessert is delicious served plain, either warm or cold. It is also good hot from the oven,topped with Rice Dream Ice Cream or Coconut Ice Cream.

24726349_lApple Mixture:

  • 6 medium apples, sliced (2 to 2.5 pounds)
  • 2 Tbsp. lemon juice
  • 2 Tbsp. coconut syrup and then drizzle coconut syrup over them.

Topping:

  • 2 cups rolled oats
  • 1/3  cup coconut oil
  • 1 tsp. vanilla
  • 2 tsp. cinnamon
  • 1/2 tsp. cardamom
  • 1/3 cup coconut syrup

Place oats and oil in a food processor.  Blend until well-combined.  Keep blending and add vanilla, cinnamon, and cardamom.  Continue blending and drizzle in coconut syrup.  Blend for a few seconds more to mix the dough.

Distribute this mixture over the top of the apple mixture.  Use a wet fork to spread it out and flatten it somewhat.  Don’t worry if it looks a little sloppy.  It will look fine after it bakes.

Bake at 350 degrees for 50 minutes, or until fruit is tender and bubbly and the top is crispy brown.  Serves 6.

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The Healthy Detoxifying Benefits of Arugula

The Healthy Detoxifying Benefits of Arugula

The Healthy Detoxifying Benefits of Arugula

With its spicy flavor, arugula adds a lot of zip to a salad. But that’s not all it’s up to! It’s known to be cleansing for the blood, skin, and liver.

One of it’s unique cleansing properties is to counteract the destructive effects of heavy metals, particularly in the liver.1 A member of the cruciferous vegetable family, it is rich in detoxifying antioxidants. It also sports an abundance of flavonoids, phytonutrients that are known to help prevent cholesterol from sticking to the arteries, lowering blood pressure, and quelling inflammation. One study found that it could also help in fighting gastrointestinal ulcers.2

St. Patty’s Arugula Spinach Detox Salad

Yield: 2 servings

blueberry-arugula-salad-with-honey-lemon-dressing-4Ingredients

  • 1 cup arugula leaves
  • 1 cup baby spinach
  • 1/2 cup blueberries
  • 1 small shallot, thinly sliced
  • 2 tablespoons cilantro leaves, chopped
  • 2 tablespoons mint leaves, chopped
  • 2 tablespoons basil leaves, torn
  • Juice of 1 lime
  • 1/2 teaspoon minced ginger
  • 1/2 teaspoon pink Himalayan salt
  • 1/2 teaspoon thinly sliced red chile or pinch of red pepper flakes
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons toasted cashews, roughly chopped
  • 2 tablespoons pomegranate seeds
  • Pinch of sesame seeds
  • 1/2 avocado, sliced (optional)

Instructions

Toss together arugula, spinach, blueberries, shallots, and fresh herbs in medium bowl. In a small bowl, whisk together lime juice, ginger, salt, red pepper, and olive oil. Pour dressing over greens. Sprinkle the cashews, pomegranate seeds, and sesame seeds the over top. Arrange the avocado slices on top, if using.

Notes

1 (Cure Liver Cancer Treatment, http://www.theimmune-system.com/curelivercancer/, July 2012; from http://foodfacts.mercola.com/arugula.html accessed 3/12/16)

2 (http://foodfacts.mercola.com/arugula.html accessed 3/12/16)

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Chocolate-Cherry Anti-Inflammation Shake

Chocolate-Cherry Anti-Inflammation Shake

Chocolate-Cherry Anti-Inflammation Shake

 

I made this delicious shake on the second day of our cruise. The chef provided for us the most delicious middle eastern dark chocolate I’ve ever had.

Cruise Chef receives book from Cherie!

Cruise Chef receives book from Cherie!

We’ve known that dark chocolate is rich in antioxidants, namely catechin and epicatechin. But recent studies have shown that gut bacteria breaks down and ferments components in dark chocolate, turning them into anti-inflammatory compounds that benefit your health. And if you consume cocoa with prebiotics, you’ll encourage polyphenols to convert into highly absorbable anti-inflammatory compounds in your stomach. Prebiotics are undigestible carbohydrates found in whole foods, which good bacteria can digest.

Tart cherries may help reduce chronic inflammation, especially for people suffering from joint pain and arthritis. Researchers suggest tart cherries have the “highest anti-inflammatory content of any food” and can help people with osteoarthritis manage their disease. A study from University of California at Davis found that regular consumption of cherries for twenty-eight days produced a decrease in biochemical signs of inflammation in blood, including a 25 percent reduction in C-reactive protein (CRP), the most widely studied marker of inflammation. Elevation of CRP in blood is associated with an increased risk of heart disease and stroke.

 

30964154_xlChocolate Cherry Shake

  • 1 Tbsp. unsweetened, unprocessed cocoa powder
  • ½ cup frozen dark cherries, pitted
  • 1 cup coconut, almond, or flax milk
  • ½ tsp. pure vanilla extract
  • Several drops of liquid stevia (suggest Sweet Leaf Vanilla Crème)
  • Ice cubes as desired

Place all ingredients in a blender and process until smooth.

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The Gallbladder Cleansing Cocktail

The Gallbladder Cleansing Cocktail

The Gallbladder Cleansing Cocktail

Traditionally, carrot, beet, and cucumber juices have been used to cleanse the liver, gallbladder, and kidneys. For the gallbladder, drink this combination three to four times a day along with several glasses of lemon juice in hot water. This has helped many people dissolve gallstones in a few days to several weeks.

  • 4 carrots, scrubbed well, tops removed, ends trimmed
  • 1/2 organic cucumber, washed or peeled if not organic
  • 1/2 medium beet with greens, scrubbed well
  • 1/4 lemon, washed or peeled if not organic

Juice the carrots, cucumber, beet, and lemon. Stir the juice and pour into a glass. Serve at room temperature or chilled, as desired.

Makes about 10 ounces

Learn more about Cleansing and Detoxing.

30 Day Detox Challenge

Jumpstart 2016 Healthy and Fit for LIFE.

Juice and Health Retreat

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