Pumpkin Seed Quinoa Granola

Quinoa pumpkin seed granola:

Prep: Turn oven to Bake at 350 deg:

¾ cup rinsed quinoa (do not cook in water for this recipe)
½ cup pumpkin seeds
½ cup almonds or sunflower seeds
2/3 cup cranberries
¼ cup honey
2 heaping Tbsp of coconut oil

Prep:
Put rinsed quinoa, pumpkin seeds, almonds or sunflower seeds, cranberries in food processor. Then add the honey and coconut oil. Turn on food processor until seeds and cranberries chopped up. Place in glass baking dish (8 in or 9 in square/rectangular) and put in oven for approximately 25 minutes until golden. Then leave out to dry on parchment paper until cooled.

Eat with coconut or almond milk as granola cereal, or bring it with you as a snack!

Ketogenic Diet for Cancer

Diet modification is well known to prevent chronic disease and treat lifestyle-related diseases, including cancer.  Caloric restriction, intermittent fasting, and ketogenic diets are the more commonly exploited dietary therapies utilized by patients with cancer.  The ketogenic diet was initially utilized to help patients with severe seizure disorders in the 1920s, providing relief from intractable epilepsy (Wilder RM 1921). Recently, ketogenic diets have gained popularity among scientific community and healthcare consumers as a cancer treatment (Maroon et al. 2013)(Poff et al. 2013)(Abdelwahab et al. 2012)(Seyfried et al. 2012).

Ketogenic diets are described as high-fat, low-carbohydrate diets that have been found to starve cancer cells of metabolic fuel (Seyfried and Shelton 2010a). The strict regimen mimics the metabolic effects of starvation, as ketogenic diets decrease glucose and increase ketones in the blood. While healthy human cells can metabolize ketones for fuel, cancer cells cannot. They need GLUCOSE and GLUTAMINE to survive (Mathews et al. 2014)(Seyfried and Shelton 2010a).   Much of the scientific literature on ketogenic diets for cancer has been published for malignant glioblastoma, especially in the pediatric population (Chang, Olson, and Schwartz 2013; Maroon et al. 2013; Seyfried et al. 2011, 2012).

Individuals on a ketogenic diet are maintained on a “keto” ratio, most often between 1-2:1, described as grams of fat to combined grams of protein plus carbohydrates.  This keto ratio is lower in patients with cancer than the commonly prescribed ketogenic diets for epileptic patients, which is usually a 3-4:1 ratio (B. a Zupec-Kania and Spellman 2014). Individuals need to be followed closely by a physician and dietitian skilled in ketogenic diets due to nutrition and metabolic requirements while on a ketogenic diet.  Adverse effects include micronutrient deficiencies, hypoglycemia, metabolic acidosis, dehydration, constipation, kidney stones, pancreatitis, and weight loss and decreased growth (Williams et al. 2002)(Sampath A et al. 2007) (B. Zupec-Kania and Zupanc 2008).

Macadamia Cashew Coconut Protein Balls

This recipe shouldn’t take more than ten minutes total :)  Another great reason to use this recipe. 

Ingredients:

1. 1 cup of raw macadamias

2. 1 cup of raw cashews

3. 1/2 cup coconut flour

4. 1/2 cup candied ginger slices

5. 3 packets of stevia or 2-3 tbsp of honey/maple syrup

6. handful of Coconut flakes

 

Preparation:

Throw all ingredients in a food processor until all nuts blended. Roll into balls on coconut flakes on parchment paper and stick in the fridge and Voila!  

 

Creamy Cashew Chicken Chowder

Creamy Cashew Chicken Chowder

Ingredients
1 medium-large white or yellow onion, chopped
6-8 cloves garlic, chopped
1-1.5 teaspoons salt, divided (depending on whether broth is low-sodium and/or cashews are salted)
1 box (4 cups) of Chicken/Turkey/Vegetable Broth
2 chicken breasts, cubed
¾ to 1 cup almond milk
1 cup cashews (whole or chopped; salted or unsalted)
1 medium-2 small potatoes, cubed
1 bell pepper (any color), chopped
½ bunch broccoli, chopped
2 cups diced carrots or organic sweet corn (frozen or fresh)
Fresh ground black pepper, to taste.

Directions
1. On medium heat, sauté onion, garlic in a couple tablespoons of broth, and ½ teaspoon salt.
2. Add chicken breast and ½ teaspoon salt, and sauté until cooked on all exterior sides (may still be uncooked in the middle)
3. In a blender or (ideally) a Magic Bullet (or other single-serving blender), puree the almond milk and cashews until creamy
4. Add remainder of broth and almond/cashew blend, and bring the soup to a boil. Once boiling, turn down to simmer, add potatoes, and simmer for 20-25 minutes.
5. Add the bell pepper, broccoli and sweet corn and simmer for another 5-10 minutes, until broccoli is bright green and crisp-tender.
6. Optional: Add black pepper, if desired (1/4 – ½ teaspoon). May garnish with chopped parsley, if desired.

Recipe by Leigh Wagner, MS, RD

How to get your kid to eat KALE: Sweet Apple Walnut Kale

Sweet Apple Walnut Kale

Ingredients
1 bunch kale, washed and torn into bite-sized pieces
1 tablespoon organic butter or extra virgin olive oil
½ organic apple, very thinly sliced
1/3 cup walnuts, coarsely chopped
*Optional 1 tablespoon unrefined cane sugar or brown sugar (if you don’t use this, use more apple juice)
3-4 tablespoons apple juice or cider
1 tablespoon tamari
1 tablespoon unfiltered apple cider vinegar

Directions
1. Pull away kale leaves from the stems before washing. Wash carefully by filling your sink with cold water and submerging the greens. If the water has sediment, drain the sink and repeat. Tear leaves into bite-sized pieces.
2. Melt butter or heat olive in a large skillet over medium-low heat. Add apple and walnuts, and sauté for a few minutes. Sprinkle cane sugar over the apple and walnuts and stir so they are evenly coated. When apple is softened, add kale leaves and sauté over medium heat until leaves begin to turn brilliant green.
3. In a small bowl, combine juice and tamari. Pour into skillet. Cover tightly. Cook until leaves are tender, 5-7 minutes. Taste to check for doneness: greens should be tasty, not bitter; still green, not gray. Dress with vinegar before serving.

Recipe adapted by Leigh Wagner, MS, RD, LD from Feeding the Whole Family by Cynthia Lair. See blog: http://www.cookusinterruptus.com/

Vegetarian Chili with Portobello Mushrooms

Vegetable Chili with Portobello Mushrooms

 

Ingredients

3 tablespoons extra virgin olive oil or coconut oil, organic butter, ghee

1 medium red onion, chopped (Option: reserve some for topping prepared soup)

3 cloves garlic, chopped

2 Tablespoons chili powder

2 teaspoons ground cumin

1 poblano chile pepper, seeded and diced

2 portobello mushrooms, stemmed and chopped

2 cups frozen corn (preferably organic), thawed

2 14-ounce cans no-salt-added pinto beans

1 14-ounce can no-salt-added diced tomatoes

¾ teaspoon Sea salt, or to-taste (may use Herbamare* seasoning salt, if you have it)

½ teaspoon black pepper, or to-taste

Optional additions: Greek Yogurt, Diced Fresh Tomato and/or Cilantro

Optional: Serve with warmed corn, teff, rice tortillas

 

Directions

  1. Heat oil in large pot over medium heat. Add all but a few Tablespoons of the chopped red onion. Stir in garlic, chili powder and cumin and cook stirring occasionally, until the onion begins to soften, about 3 minutes.
  2. Add the poblano, mushrooms and corn and cook, stirring occasionally, until just tender, about 3 more minutes.
  3. Add beans, tomatoes, 1 ½ cups water and ¾ teaspoon salt or Herbamare & ½ teaspoon pepper.
  4. Bring to a boil then stir and reduce heat to medium. Simmer, stirring occasionally, until vegetables are tender and the chili thickens, about 20 minutes. If needed, adjust salt/pepper.
  5. Divide chili among bowls. Top with desired toppings

 

Recipe adapted by Leigh Wagner

 

*Herbamare is an herb blend created by Alfred Vogel who was a Swiss phytotherapist, nutritionist and writer. It’s sold at Whole Foods, online or other natural foods stores.

Your kid will LOVE this!!! Coconut Whipped Cream

This recipe for coconut whipped cream takes less than 5 minutes and is a great addition to any kid’s breakfast, snack, or dessert as a healthy fat, especially for those kids who struggle with weight gain!!

Ingredient:

1. Pure coconut cream (I use Golden Star Coconut Milk, or Trader’s Joe Coconut Cream cans)
2. 2-3 tsp of vanilla extract
3. 2-3 packets of stevia or other sweetener of choice (2 tsp of maple syrup for example)

Preparation:

Put cold coconut cream (refrigerated for a few hours is best) in a mixer bowl, add vanilla, and sweetener and use a hand mixer to whip it up into cream.

Eat it with fruit, coconut flour pancakes, hot cocoa, protein smoothies/shakes, or just let your kid lick the bowl ;)

Coconut Flour Pancakes

Fluffy Coconut Flour Pancakes

 

Ingredients

4 eggs, room temperature

1-1.5 cups milk (organic, coconut, almond or other milk alternative)

2 teaspoons vanilla extract

1 tablespoon honey or a pinch/few drops stevia

½ cup coconut flour

1 teaspoon sea salt

Coconut oil or butter for frying

 

Directions 

  1. Preheat griddle or skillet over medium-low heat. In a small bowl beat eggs until frothy, about two minutes. Mix in milk, vanilla, and honey or stevia.
  2. In a medium-sized bowl combine coconut flour, baking soda, and sea salt and whisk together. Stir wet mixture into dry until coconut flour is incorporated. May take some effort to mix, as it can be clumpy with the eggs and coconut flour combining.
  3. Grease pan with butter or coconut oil. Ladle a few tablespoons of batter into pan for each pancake. Spread out slightly with the back of a spoon. The pancakes should be 2-3 inches in diameter and fairly thick. Cook on the 1st side for 2-3 minutes and/or until you see bubbles start to appear and stay open on the surface.

***Before flipping to the second side, you may sprinkle/press-in nuts, seeds, blueberries, dark chocolate chips, banana slices, dried fruit or other filling.

  1. Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to brown. Flip and cook an additional 2-3 minutes or until golden brown on the 2nd side.
  2. Serve hot with almond butter or organic peanut butter, organic pasture butter, coconut oil, honey, syrup, or fruit.

Mean Green Pistachio Butter

pistachio butter

We always see peanut butter and now almond butter and occasional sun butter or chocolate hazelnut butter in the stores. Not many of us have seen pistachio butter! But it’s simple to make.

Ingredients:

1. De-shelled pistachios (this makes much more sense than trying to to do it one by one)

2. 2-3 tablespoons of water

Preparation:

1. Blend ingredients in a food processor until moist just like the consistency of other nut butters.

 

What do you eat this with?  You can top it on cucumbers, carrots, bell peppers. Even baked sweet potatoes and mashed cauliflower!

Ginger Cacao Coconut Protein Balls Recipe

ginger cacao coconut protein balls

These Ginger Cacao Coconut Protein Balls can be part of your daily breakfast with a healthy high-fat coconut protein smoothie (http://kuintegrativepediatrics.wordpress.com/2013/12/12/more-smoothies/)

Ingredients:

1. 1/2 cup cacao nibs or dark chocolate (72% and above)
2. 9 slices of crystallized ginger
3. 1/4 cup coconut butter (melted with coconut oil) or may use 1/4 cup almond flour/coconut flour
4. 1/3 cup sesame seeds
5. 1/3 cup sunflower seeds
6. 3/4 cup hazelnuts
7. 1/3 cup water
8. 1/4 cup coconut oil (melted)
9. 1/2-1 tsp cinnamon

Preparation:
1. This part is easy: Just throw all the seeds, nuts, chocolate, ginger into a food processor.
2. Then add the 1/3 cup water and cinnamon.
3. slightly melt the coconut butter and the coconut oil and add it in to food processor
4. Roll up into balls onto a piece of parchment paper and refrigerate for up to two hours prior to eating!!

Enjoy!

And PLEASE PLEASE Let me know if you have any suggestions or other protein balls that you would like to add to the recipe list!! I’d love to create new recipes and share them!