Archive for May, 2016

How to Reduce Your Risk of Breast Cancer By 90%

May 26, 2016

 

 

I recently came across a study in the International Journal of Cancer, that found that eating mushrooms, at least 1/3 of an ounce of cooked mushrooms every day, reduces your risk for developing breast cancer by 64%. And it further stated that combining mushrooms with drinking green tea reduces your risk by almost 90%.

That is a very impressive statistic. I thought, mmn, I wonder WHICH mushroom gives the greatest preventative benefit. There must be a hierarchy of fungi.  I turned to the The Journal of Nutrition for the answer and it turns out that white button mushrooms are the ones you should be eating. They have the greatest prophylactic benefit.

So I ran to the kitchen and created this recipe incorporating both these ingredients into a simple and delicious ragu. I hope you enjoy it and live a long and healthy life.

 

Mushroom Herb Ragu

Must Have

Ragu

1 medium yellow onion, chopped

½ cup coconut aminos

3 garlic cloves, minced

3 cups roughly chopped mixed mushrooms, (cremini, white button, oyster, shiitake)

2 tablespoons fresh rosemary, chopped

1 teaspoon freshly ground black pepper

¼ teaspoon fine sea salt

2 tablespoons tapioca flour

1½ cups green tea (I use Genmaicha or Matcha)

¼ cup coconut milk

1 tablespoons Grade B maple syrup

8 fresh basil leaves, finely sliced

 

Must Do

Heat the onions in a medium sauté pan over medium heat and stir until fragrant, about 1 minute.

Add the coconut aminos, garlic, mushrooms, rosemary, pepper and salt stir until the mushrooms are tender, about 8 minutes.

Add the tapioca flour to 2 tablespoons of room temperature green tea. Whisk together until a paste forms.

Add the tapioca mixture and remaining green tea to the sauté pan and stir vigorously to combine. Add the coconut milk and maple syrup and simmer for about a half hour, until the sauce thickens.

Take the pan off the stove and add the basil leaves. Serve warm over rice, kasha, quinoa or gluten-free noodles.

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Serving size: 1 cup CALORIES 60; TOTAL FAT 0.5g; PROTEIN 2.9g; CHOLESTEROL 0.0g; SODIUM 180mg; FIBER 4.3g; SUGARS 4.1g; TOTAL CARBOHYDRATE 13.8g

Plant-Based, Allergy-free, Sugar-Free Reese’s PB Cups

May 18, 2016

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I’ve been craving candy a lot lately and it’s been because of stress. The stress of having to wrap up my second cookbook, the pulling of teeth to get my son to read every night, the standing over the stove to make three meals a day and pack a lunchbox, the deadlines of making cupcakes on demand – you get the picture.

So the craving has been going on for several months now, and I finally decided to do something about it. As soon as I clicked ‘send’ two days ago, and my cookbook was in my editor’s e-mail box, I got down to business.

I have been longing for the peanut butter and chocolate combo candy, but can’t do the pb anymore due to my son’s severe food allergies. So, of course, the next best thing is sunflower seed butter. I figured the easiest way to do the chocolate was to just melt some. I’m in agreement with myself that this was the best decision I ever made since yesterday. Here’s the recipe, my friends. If there’s another candy bar that you’re hankering for a recreation of, please let me know in the comments below, and I’ll get right to it and post it next week.

SWEET DEBBIE’S SUNFLOWER BUTTER CUPS
By Debbie Adler

Makes 12 buttercups

Must Have
12 ounces sugar-free/dairy-free chocolate chips (I use Lily’s brand)
½ cup sunflower seed butter

Must Do
Line a 12-cup standard cupcake tin with paper baking cups.
Place the chocolate chips in a microwave safe bowl and heat them, 30 seconds at a time, until they melt.
Pour the melted chocolate, about 2 tablespoons, into each cup.
Spoon about 1 tablespoon of the sunflower seed butter on top of the chocolate.
Pour the remaining melted chocolate on top of the sunflower seed butter, dividing it evenly.
Place the cupcake tin in the fridge for 20 minutes and enjoy!
Keep in an airtight container in the fridge or freezer for up to 3 months.

Serving size: 1 cup CALORIES 150; TOTAL FAT 7.5g; PROTEIN 5.1g; CHOLESTEROL 0.0g; SODIUM 50mg; FIBER 3.0g; SUGARS 5.7g; TOTAL CARBOHYDRATE 18.3g

Dark Chocolate Covered Cherry Granola Bars

May 11, 2016

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We’re in the midst of cherry season, which lasts as long as the blink of an eye it seems, and I’m taking full advantage. I’m hoarding them like nobody’s business at each organic vendor I can find at the farmer’s market every Sunday. It takes such a long time to pick the ones I want, dark, of course, so I stand there with all the other pickers just nit picking away with a competitive arrogance that I’m surprised to find at such a communal place. It’s not pretty. But people like their food the way they like it and will get it no matter what it takes.

I can’t complain too much since I did get a few bushels full of really gorgeous dark cherries. Way too much in fact to just pop them in my mouth like candy which is so much fun. I decided to bake up some granola bars with them inside and add some chocolate which adds a slight reminiscence of those dark chocolate covered cherries I used to eat.

So here is the recipe, which is very simple and delicious and has numerous life-enhancing benefits that you will enjoy immensely.

DARK CHOCOLATE COVERED CHERRY GRANOLA BARS

By Debbie Adler

Must Have
1¾ cups gluten-free oats
⅓ cup all-purpose gluten-free flour
⅓ cup hemp seeds
¼ cup raw pumpkin seeds/roughly chopped
2 tablespoons cacao powder
1 tablespoon goji powder
⅜ teaspoon guar gum
¼ teaspoon fine sea salt
6 tablespoons coconut oil
6 tablespoons coconut nectar (I use Coconut Secret brand)
2 tablespoons cherries, pitted and roughly chopped

Topping
4 ounces sugar-free dark chocolate chips (I use Lily’s brand)

Must Do
Preheat oven to 325°F. Line an 8 x 8-inch square baking pan with parchment paper, with a little extra over the sides.
Mix together the oats, flour, hemp seeds, pumpkin seeds, cacao powder, guar gum and salt in a large bowl.
Microwave the coconut oil and coconut nectar in a measuring cup for 20 seconds and stir to combine. Pour the coconut oil mixture into the oat mixture. Fold in the cherries.
Spoon the batter into the prepared pan and smooth it into the corners and on top with a wet baking spatula to cover the pan evenly.
Bake for 24 to 25 minutes, or until the oats are a light golden brown. Rotate the pan from front to back halfway through baking.
Remove the pan from the oven to a wire rack and let sit for about 15 minutes before putting in the freezer for at least 1 hour.
Transfer the parchment paper to a cutting board and cut into 16 bars.
For the topping, melt the chocolate chips in a microwave safe bowl, 30 seconds at a time until the chips are liquid. Drizzle the chocolate over the granule bars and set them on parchment paper. Put them in the freezer to firm up.
Wrap each bar individually in parchment paper or bakery tissue paper, place in seal-able plastic bag and keep frozen until ready to pack or eat.

Nutrition Information Per Serving (1 bar): 100 calories, 6 g total fat, 0.0 mg cholesterol, 19 g carbohydrates, 40 mg sodium, 2 g fiber, 2 g protein, 5 g sugars

Guacamole Rolls for Cinco de Mayo

May 4, 2016

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Guacamole Rolls
By Debbie Adler

Makes 12 rolls

If Jefferson Starship built their city on rock and roll, just think about how much more
they could have accomplished if they’d had the good sense to put it together
with guac and roll. With a metropolis full of essential nutrients, phytochemicals
and vitamins such as A, B, C, E and K, as well as copper, iron, phosphorous,
potassium, folate, lutein and magnesium, avocado provides the building blocks
for one helluva healthy superstructure. So please don’t let the life-enhancing
monosaturated fat count scare you away from this misunderstood fruit. Avocado
is a great foundation for any salad, dip, chip and bread roll. And Cinco de Mayo
is the perfect excuse to make them.

Must Have
Coarse-grind cornmeal,
for dusting the muffin tin
1¼ cups warm water (about 110°F)
2¼ teaspoons active dry yeast
1 tablespoon coconut nectar
1 cup sorghum flour
1 cup light buckwheat flour
1 cup tapioca flour
4 teaspoons dried minced onion
2 teaspoons fine sea salt
½ teaspoon garlic powder
½ teaspoon baking soda
½ teaspoon ground cumin
½ teaspoon xanthan gum
2 tablespoons smoothly mashed avocado
2 tablespoons ground chia seeds
(use a coffee grinder)

Must Do
1. Preheat oven to 200°F and then turn
it off. Dust the wells of a standard 12-cup
muffin tin with the cornmeal.
2. Combine the warm water and yeast in a
2-cup measuring cup. Add the coconut nectar
and stir to combine. Let the yeast mixture sit
for about 8 minutes, or until foamy.
3. Whisk together the two flours, minced
onion, salt, garlic powder, baking soda, cumin
and xanthan gum in a large bowl. Make a
well in the middle.
4. Add the yeast mixture, mashed avocado
and chia seeds and stir to combine.
5. Take about 3 tablespoons of the dough,
shape it into a ball, and place it into a well
of the prepared muffin tin. Repeat until you
have used up all the dough.
6. Cover the muffin tin with a clean dish
towel, place it in the oven for 1 hour and
allow the dough balls to rise.
7. Remove the dish towel and let the
dough balls continue to rise in the oven
while it preheats to 425°F.
8. Bake the rolls for 25 to 27 minutes,
or until they are golden brown and sound
hollow when tapped on the bottom.