Author: Dr. Marnie Wachtler

Nutola Gluten Free & Grain Free Granola Recipe

13.02.2012 in Healthy Recipes

This is a healthy version of granola, which is normally laden with carbs and bad fats. Warm spiced nuts, plump sweet blueberries, and coconut cream are a delectable combination and make a fabulous breakfast. Serves 2 1/2 cup sliced almonds 1/2 cup walnuts 1/2 cup cashews or pecans 1/2 cup of chopped macadamia nuts 1/2 tsp cardamom 1 tsp of cinnamon pinch of powdered ginger 1 tablespoon of ghee or coconut oil 1 cup blueberrie/mixed berries (fresh or frozen) Scoop of coconut cream 1. Preheat the…

Walnut Dijon Chicken Salad Recipe

13.02.2012 in Healthy Recipes

Serves 2 Dijon Vinaigrette 1/2 cup extra virgin olive oil 3 tbsp red wine vinegar 1/4 tsp Dijon mustard 1 garlic clove salt to taste stevia to taste 1 boneless chicken breast 1 small head romaine lettuce, washed and dried 1/4 cup chopped walnuts 6 Kalamata olives, halved and pitted 1 ripe avocado, sliced 1. Mix the vinaigrette in a blender 2. Bring 2 inches of water to a boil in a deep skillet, reduce to simmer, and add the chicken breasts. 3. Simmer for 10-15 minutes. (Can also bake the chicken until done) 4. In a salad bowl, combine the lettuce, walnuts, olives, and avocado slices. 5. Add half of the dressing to the salad, toss well, and divide between two plates. 6. Slice the chicken diagonally and arrange on top of each salad. 7. Drizzle more dressing on top of the chicken and serve.

Pepper-Mint Dressing & Marinade Recipe

13.02.2012 in Healthy Recipes

Photo by www.NourishingMeals.com This lemony, peppery, garlicky, minty salad dressing is fantastic (or shall I say addicting) over crisp romaine lettuce topped with toasted pine nuts, green onions, and shredded carrots. Marinate for a few hours in the refrigerator then saute. There are so many ways to use this dressing, I look forward to hearing your ideas too! Enjoy! 1/2 cup packed fresh spearmint leaves 1/2 cup freshly squeezed lemon juice (2 lemons) 4 to 5 garlic cloves, peeled 1 small shallot (optional) 1 teaspoon whole black…

Walnut Chocolate Chip Cookies Recipe

13.02.2012 in Healthy Recipes

1 cup organic rolled oats 1 cup walnuts 1 cup rice flour (or wheat flour/spelt flour) ½ tsp cinnamon ½ tsp sea salt ¼ cup maple syrup 2 tbsp canola oil or melted butter ¾ cup mashed bananas (or applesauce or mango puree) ¼ cup to 1/3 cup of chocolate chips (can use raisins instead for dairy free choc chips) Preheat the oven to 350 degrees. Oil a cookie sheet and set aside. Using a food processor, grind the oats and the walnuts together into a…

Avocado Fudgesicles Recipe

13.02.2012 in Healthy Recipes

A treat for anyone, young or old. Photo by www.NourishingMeals.com I think you’ll like how healthy they are too! I use a raw Ecuadorian cacao powder for these which makes them extra tasty. I also like Dagoba chocolate products which are all gluten-free (not raw though). After blending all of the ingredients together you can immediately serve this as pudding or pour it into your popsicle molds for “fudgesicles.” 8 medjool dates, pitted 1/2 cup water 3 medium avocados, pitted 1 cup coconut milk 1/4 cup…

Berries with Yogurt Recipe

13.02.2012 in Healthy Recipes

Crunchy macadamia nuts and cinnamon add a new flair to a simple breakfast. Serves 2 2 cups yogurt (organic plain or vanilla) 1/3 cup blueberries 1 tsp lemon juice 1/4 tsp ground cinnamon 1/4 cup macadamia nuts 1. Mix the yogurt, blueberries, lemon juice, and cinnamon. 2. Sprinkle macadamia nuts on top, and serve.

Curried Carrot Cauliflower Soup Recipe

13.02.2012 in Healthy Recipes

Curried Carrot Cauliflower Soup Since this soup will be pureed you don’t have to worry about chopping things nicely and evenly. The smaller you chop the less time it will take to cook and vice versa. I used 3 teaspoons of curry powder today, but you could use a little less like noted below if you prefer a less intense curry flavor. Your soup may end up bitter- tasting if you do not peel your carrots. I prefer to take off the peels for pureed…

Watermelon Whole Fruit Popsicles Recipe

13.02.2012 in Healthy Recipes

Watermelon Whole Fruit Popsicles You can replace the watermelon puree with honeydew melon or cantaloupe puree. Use any fresh organic fruit you have on hand. I like using contrasting colors because it makes the popsicles look so pretty! And don’t forget to use seedless watermelon. 3 cups watermelon puree (about 1/4 to 1/2 a watermelon) 1/2 cup fresh blueberries 1/2 cup chopped fresh strawberries 1 kiwi, peeled and sliced 1 peach or nectarine, diced small handful fresh cherries, pitted and…

Dilled Salmon and Fresh Asparagus Recipe

13.02.2012 in Healthy Recipes

A terrific source of beneficial omega-3 fatty acids. Photo by www.NourishingMeals.com The distinct flavor of salmon is well complemented by fresh dill and tart lemon juice. Serves 2 Marinade 3/4 cup extra virgin olive oil 1/3 cup fresh chopped dill 1/4 cup fresh lemon juice Pinch of cayenne 1/4 tsp salt pinch of black pepper 2 6-ounce salmon fillets 3/4 pound asparagus 1 tbsp avocado oil 1. Preheat oven to 400F. 2. Mix the marinade ingredients in a blender 3. Place the salmon fillets, skin side up,…

Peach Ginger Mint Green Smoothie Recipe

13.02.2012 in Healthy Recipes

Peach Ginger Mint Green Smoothie If you don’t have peaches, use plums, apples, pears or a mixture of frozen blueberries and cherries instead. If you want to make this more refreshing on a hot summer afternoon, add a few handfuls of ice cubes to the blender and blend again. I like to use this smoothie as a late afternoon pick-me-up. Neither Tom or I really handle any caffeine, so green smoothies are our natural energizing drink! Add a squeeze of lime to each serving if desired….

Strawberry-Almond Smoothie Recipe

13.02.2012 in Healthy Recipes

Strawberry-Almond Smoothie Planning is key when wanting to make this smoothie or a variation of it. Before I go to bed, I briefly plan out the next day. Do I need to soak any nuts or beans? Cook a pot of quinoa? It only takes a few minutes to get the nuts out and pour water over them. You’ll want to give them about 8 to 10 hours of soaking time. In the morning be sure to drain off the soaking water and rinse well in…

Healthy Veggies

10.02.2012 in Nutrition

The following is a list of some of the amazing nutrient dense carbohyrate vegetables. Eat those found on the ‘A’ list every day in unlimited amounts. They contain high amounts of vitamins, minerals, and fiber. Consume carbohydrates on the ‘B’ list in limited quantities and rarely consume the ‘C’ list carbs. It is also possible to have food sensitivity reactions to even the healthiest foods. That is why we recommend customizing your diet with the help of a food sensitivity blood test like the alcat test….

Protein Containing Foods

10.02.2012 in Nutrition

Below is a table of protein containing foods. Eat most of your meals from the A list and limit the C list proteins. The A List The B List The C List Eggs (organic or free range) Milk products Grass Fed Beef Goat cheese Swiss cheese Lamb Free Range Pork Provolone Fish (click for a complete list) Cottage cheese Monterey Jack Free Range Chicken Cream cheese Havarti Free Range Turkey Feta cheese Colby Chicken sausage Parmesan cheese Cheddar Turkey sausage Tofu All processed Meats* Cornish game…

The Role of Protein in the Body

10.02.2012 in Nutrition

Protein is an essential component of human life, making up some 20 per cent of our total body weight. It is a significant constituent of all body cells, functioning both in their growth, as well as maintenance and repair. Additionally, protein acts as a regulatory substance, involving most of the body’s required functions: from antibodies to enzymes, and many hormones. The Building Blocks Protein is made of up chains of amino acids, linked together in specific sequences predetermined by our genes. The order, and number of…

List of the Most Heavily Sprayed Fruits and Vegetables

10.02.2012 in Nutrition

The produce ranking was developed by analysts at the not-for-profit Environmental Working Group (EWG) based on the results of nearly 43,000 tests for pesticides on produce collected by the U.S. Department of Agriculture and the U.S. Food and Drug Administration between 2000 and 2004. A detailed description of the criteria used in developing the rankings is available as well as a full list of fresh fruits and vegetables that have been tested (see below). EWG is a not-for-profit environmental research organization dedicated to improving public health…

108 Ways Sugar Ruins your Health

10.02.2012 in Nutrition

Beware Sugar In addition to throwing off the body’s homeostasis, excess sugar may result in a number of other significant consequences. The following is a listing of some of sugar’s metabolic consequences from a variety of medical journals and other scientific publications. By Dr. Mercola Sugar can suppress the immune system. Sugar can upset the body’s mineral balance. Sugar can cause hyperactivity, anxiety, concentration difficulties, and crankiness in children. Sugar can cause drowsiness and decreased activity in children. Sugar can adversely affect children’s school grades. Sugar…