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.

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!

Pumpkin Blueberry Pancakes – James Beuerlein, D.C. Student

BREAKFAST HAS NEVER TASTED BETTER

This issue’s recipe is a phenomenal version of Pumpkin Blueberry Pancakes courtesy of Dr. Josh Axe (www.draxe.com). I have tweaked most of the recipes I post here, so I have not previously listed a source, but this one is too good! I haven’t been able to improve it!

This is a terrific gluten-free pancake recipe, low in sugar, high in antioxidants, and very healthy! There are plenty of other ‘toppings’ you can substitute here, but we’ll use Pumpkin Blueberry as our base for the recipe.

Ingredients:

1 c.    gluten-free pancake mix (Bob’s Red Mill)
2 ct.   organic, cage-free eggs
1/2 c. coconut milk
1/2 c. canned pumpkin
1/2 c. fresh or frozen organic blueberries
1 tsp. vanilla
1 tsp. cinnamon

Mix all ingredients together in a bowl. Cook in coconut oil or organic butter – raw, if possible –  on a griddle or in a skillet. Top it off with some organic maple syrup, (Grade B is best, Grade A is good too,) or raw, local honey – these are going to have FAR less sugar than conventional, highly-processed syrups, and are plenty sweet.

Variations:
Substitute organic, unsweetened applesauce for the pumpkin and fresh raspberries for the blueberries. I also like to use the pumpkin with unsweetened dark chocolate chips. Yum! To be honest, my wife and I always double this recipe because it is so stinking good we can’t stop after just one batch!

Nutritional analysis:

Let’s take a look at some of the nutrient facts for this recipe:

• The organic, cage-free eggs are a terrific source of protein and contain lecithin, which will actually help balance your cholesterol.
• The coconut milk is a good fat, containing conjugated linoleic acid, which has been shown to burn fat in your body and help you lose weight.
• Pumpkin is a good source of beta-carotene – a great antioxidant – which protects against free-radical damage and is especially good for your eyes and skin.
• Blueberries are one of the best fruits: an amazing source of antioxidants, fiber, vitamins and minerals.
• Bob’s Red Mill Gluten-Free Pancake Mix is easier on the GI tract, since it doesn’t contain gluten; it’s also lower on the glycemic index. You should be able to find it in the organic section of just about any grocery store these days.
• Finally, the cinnamon is one of the most powerful antioxidants we know of.

Dr. Axe is an awesome source for super-healthy recipes and healthy lifestyle information. He recently came out with a new cookbook, which you can check out at www.draxe.com. You can even watch a how-to video for making these pancakes at http://www.draxe.com/video/pumpkin-blueberry-pancakes-ep-7/.