Healthy Pizza – James Beuerlein, DC Student

the recipe book

Pizza is the bane of many who have tried to make the switch to healthy eating, but it does not have to be. In fact, my wife and I make scrumptious pizza weekly and we are able to do it guilt-free in about 30 minutes. How is this possible? Let’s jump into the recipe:

The Crust:

Buy Bob’s Red Mill Gluten-Free Pizza Crust at Harry’s or Publix and follow the instructions on the package exactly. It will require 2 eggs, 2 tbsp olive oil, and one package of pizza crust mix. Bake once for 10 minutes before topping. I recommend oiling the pan with grapeseed oil, which will not go rancid when cooked.

The Toppings:

Here is where you get to be creative, I’ll list some of our go-to toppings, but pick what you like, pile it on, and make it fantastic!

Spinach

Mushrooms

Olives (black, green or both)

Onion

Red Pepper

Minced Garlic

Tomatoes

Sun-dried tomatoes

Avocado

Black Beans

Fresh Basil

Cheese – This is the ringer. The trick is to use Mozzarella Almond Cheese! This can also be found at Harry’s and Publix. Absolutely dairy-free! For those who are more adventurous in the area of cheese, we often throw in some goat cheese or feta.

Sauce – Look for an organic, natural pizza sauce in your local grocery. The key ingredients to watch out for are wheat flour and sugar of any kind. Beyond that, go with whichever brand you like best for taste.

Following the instructions on the package, you will bake the crust alone, then top the pizza, then bake again for about 10 minutes – all at 425 F.

The nutrient content of this pizza will vary widely depending upon the toppings you choose. The list I’ve included here has a great variety of antioxidants (red pepper, onion, garlic, tomatoes, basil), vitamins and minerals (spinach, basil, tomatoes), healthy fats (olives, avocado, almonds), fiber and protein (black beans, almonds and pizza crust). This much is certain: this is one indulgence you will not feel guilty about!

Recipe makes two pizzas.

Workout Recovery Drink – James Beuerlein, DC Student

The Recipe Book

If you work out a lot, or even just want to maximize the effects when you do work out, one essential step is giving your body the proper nutrients to recover, rebuild, and refuel after your workout. There are lots of expensive recovery drinks and powders out there designed to do this very thing. However, many of them contain unhealthy chemicals. You want to refuel with the best! Below is my own creation that is so tasty it could be on the dessert menu. Every time I drink it, I think to myself: “Can it really be this good AND this healthy?” After the recipe, I’ll discuss the ingredients and their purposes.

8 oz Coconut Milk
2 RAW eggs (you could also substitute a whey protein powder, but see not below)
½ tsp cinnamon
1 scoop berry greens powder (pick your favorite brand)
½ banana
2 tbsp almond butter
8 oz water (or until desired consistency)

Throw everything into a blender and blend at highest speed until smooth. I typically do not add ice, but you could do a little ice and little less water if you prefer it to be more like a milkshake.

The Fuel:

The banana and coconut are awesome sources of electrolytes, especially potassium, that you will have expended during the workout. They are also good sources of fiber, and the coconut is a terrific source of good saturated fat. The eggs and almonds are loaded with the protein you’ll need to rebuild your muscles as well as good fats. Lastly, the cinnamon contains extremely potent antioxidants and the water will help you rehydrate. What else could you ask for? And it’s friggin’ delicious!

NOTE! Two words of caution at this point:
1. If you’re going to use raw eggs, you MUST be sure that you’re getting them from a good source. They need to be organic and cage-free at the least. Even then, I recommend getting them from a local farmer who can actually tell you what his practices are, this goes for ALL uses of eggs.
2. Whey protein is undoubtedly one of the best sources of supplemental protein to use when trying to build muscle or simply to eat healthy on the run. However, most whey powders contain ingredients or low-quality protein that you do not want. Be sure that you’re getting a good, quality brand. What they have on the shelves at the supermarket is probably not going to cut it.

Be sure to replenish your body properly to get the best results from your workouts, and I hope you find this as easy and scrumptious as I do!

Healthy Fried Chicken – James Beuerlein, DC Student

The Recipe Book

Healthy fried chicken? Sounds like an oxymoron, right? Well, it doesn’t have to be. The things that make most fried chicken absolutely atrocious for your health include: the chicken itself, when it is factory farmed, full of antibiotics, hormones, and disease; the oil it’s fried in, which is usually hydrogenated canola oil, soybean oil, or something else heated way beyond its threshold; and the breading, made from  highly processed white flour that turns to sugar instantly inside your body. The good news is, you can do something about all three!

Here’s a recipe for HEALTHY FRIED CHICKEN, where the focus is on QUALITY:

• 2 ct. organic, free-range boneless chicken breasts cut into nuggets, strips, or whole
• ½ cup coconut flour
• 2-4 tbsp coconut oil
• Spices:
• 1 tbsp curry powder
• 1 tsp basil
• ½ tsp paprika
• Or make your own mix!
• Salt, ground pepper, cinnamon, lime juice (to taste)

Preparation: Melt the coconut oil in pan on medium heat (4-5 out of 10). Mix the dry coconut flour and spices (not the lime juice) in a bowl until uniformly mixed. Thaw, rinse, and cut the chicken breasts into desired form. Roll the chicken in spices until generously covered. Fry the chicken in a frying pan, flipping every few minutes, until cooked through and through. Note: You may need to add a bit more oil at some point while cooking, especially if not all of the chicken fits in the first batch. Just before removing from the pan, sprinkle lime juice over the chicken and stir. Serve with lots of veggies like steamed broccoli or asparagus.

If you want to spice it up, slice a fresh jalapeno pepper and throw it in the pan with the chicken pieces, letting it cook with them. Also, try experimenting with your own mix of spices. Just throw in whatever you like – it’s hard to go wrong here.

Here’s our “nutrition facts” for the meal. Free-range, organic chicken will be free of antibiotics, hormones, and other harmful additives. It’s a great source of healthy protein. The coconut oil is a healthy saturated fat that won’t go rancid when cooked at medium temperatures. The coconut flour is a great, gluten-free breading. The spices contain all sorts of antioxidants, anti-inflammatories, and trace minerals, depending on what you use.

This is a great, simple meal to keep stocked at home, especially when you’re prone to craving Chik-fil-A!

Chocolate Banana Nut Smoothie – James Beuerlein, DC Studnet

From the Vital Source Recipe Book

By now you may have noticed my tendency towards sweets. It’s true, I’m a sucker for desserts. Fortunately, there are TONS of recipes out there for healthy treats – this one comes from Dr. Josh Axe’s Real Food Diet Cookbook. It’s fast, easy, filling, nutrient-rich, and fabulous!

1 c. unsweetened coconut or almond milk
1/3c cashew or almond butter
1 banana, peeled
2 tbsp unsweetened dark cocoa powder
2 ice cubes
Stevia to taste (perhaps not necessary)

Blend until smooth. Serve immediately.

Here’s what you’re getting in this naughty little indulgence: Coconut and almond are terrific sources of healthy fats. Almond butter is also a good source of proteins and L-arginine, which promotes the production of testosterone and HGH. Banana of course is rich in minerals like potassium as well as fiber. Cocoa powder is an awesome source of antioxidants. In fact, cocoa is one of the most antioxidant rich foods known. What you’re left with is a delicious, chocolatey shake that is gluten-free, dairy-free, soy-free, and almost sugar-free (banana.) Yum. Enjoy!