Recipes

Summer Is Here! Time To Eat Your Greens...and Your Fruit!

One thing I like to encourage my patients to do is to try and incorporate more greens into their diet, as we all know, this can get very boring very quick.

Many people struggle with what to actually put in their salads besides the regular boring-old lettuce, tomato, and cucumber.  I,  especially around summer time, like to incorporate LOTS of color into my salads.  I like not only incorporating different colors, but also different textures as well...crunchy, crisp, and creamy.  I find it makes salad making more fun, creative, and delicious!

Summer is here! so have fun dressing up your greens!

We have a gorgeous summer salad here with grilled organic chicken for protein, toasted slivered almonds for crunch, fresh strawberries for a bit of sweetness, and raw grass fed goat cheese for a creamy tangy flavor that brings it all together.

For dressing I used a mix of balsamic vinegar, olive oil, a splash of grade B maple syrup and a little salt.
Enjoy!

Check Out http://www.agrilicious.org/
To find local & raw grass fed goat cheese near you!

by Peter Saydak

Pulled Pork

Pulled Pork a quick & easy meal the whole family can enjoy? Say it isn't so!

This easy recipe will be a crowd pleaser...make for upcoming summer pic-nic's or just a quick way to throw something together to spend more time with the family.

Serves 4-5

You'll need:

• 2 1/2 lbs of boston butt
• 4 whole carrots
• 2 Celery stalks roughly chopped
• 1 large sweet onion roughly chopped
• Vegetable stock- just enough to cover the bottom of the pan
• Minced garlic (2 tsp)

Preheat oven to 300

Rub one side of meat with salt & pepper, minced garlic, you can add other seasonings depending on your taste (ie: Oregano, Thyme, Cayenne Pepper).

Throw meat into deep dish pan, along with celery, carrots, and onion.

Fill pan about an inch with vegetable stock

Bake covered for roughly 6-7 hours

Take out of oven and shred all the meat and vegetables together.

I like to serve with coleslaw.

Enjoy!

by Peter Saydak

Is a Low Carb Diet Right For You?

While a low carb diet can be good for certain conditions, there are a lot of cases where a low carb diet is not a good idea. When patients first come to see me I like to tailor their diet based on what I find in their health history and their testing results. Many of the patients that come to see me with fatigue, depression, thyroid issues and adrenal gland issues are eating a very low carb diet, which is greatly contributing to these symptoms.

When you eat a very low carb diet you will have low insulin. Insulin is needed to convert T4 (inactive thyroid hormone) into T3 (active thyroid hormone). This is why a low carb diet can affect thyroid function, which can cause all of the symptoms listed above.

Another important reason not to avoid carbs is that a very low carb diet can lead to gut dysbiosis due to avoiding important prebiotics like resistant starch and soluble fiber. These prebiotics help to feed your gut flora and keep it healthy.

What Type of Low Carbs Should You Be Eating?

When I talk about adding more carbs to your diet I am not referring to bread, pasta, or rice. I am referring to starchy carbs like sweet potatoes, plantains (green), yucca, and butternut squash.

How much of these starchy carbs you should be eating per day will depend on how much exercise you get, pregnancy, blood sugar levels and more.

Here are some easy recipes to get you started!

Maple glazed butternut squash

 Preheat oven to 400

Cut a butternut squash into cubes and lay out on a pan.

Coat squash with olive oil, maple syrup (grade B) and Himalayan or Celtic sea salt.

I don’t usually measure this I just eye it. Put on enough olive oil and maple syrup so that all of the squash has a good coat on it. Then sprinkle salt to liking.

Bake for about 40 minutes or until squash is soft with little brown edges.

Chicken Sausage With Peppers, Onions and Plantains

 2 green plantains

2 packages of chicken sausage

1 large sweet onion

1 orange bell pepper

2 yellow bell peppers

2 tsp. coconut oil (separated)

Salt and pepper

Cut plantains into slices about ¼-1/2 in thick and place in pan with salt and coconut oil on medium heat. Cook on each side for about 3 minutes (lightly brown). Cut chicken sausage into slices about ¼-1/2 in thick and place in pan with coconut oil on medium heat until cooked completely through then place to the side. Put cubed onion and peppers in pan with coconut oil (1 tsp) and salt and cook till soft. Add all ingredients together and cook for 1 additional minute.

I also like to just cook plantains with coconut oil and salt for breakfast and eat with my eggs. They come out tasting like potatoes and are full of resistant starch, which is great for gut health.

Sweet Potatoes with garlic and onion

 2 sweet potatoes, peeled and cubed

½ sweet onion, minced

2 garlic cloves, minced

¼ tsp. Himalayan or Celtic sea salt

Place potatoes on pan and coat with organic olive oil. Add minced garlic, onion and salt on top of the potatoes and cook for about 30-45 minutes. I like to let everything brown a little bit.

A friend of mine, Dr. Krystal Hohn (www.perfectlyimperfectyou.com), also ads chopped rosemary and Kale to this recipe and it’s delicious!

by Peter Saydak

Chili Rub Ribs

Chili Rub Ribs is a quick recipe we just whipped up for the New Year!

We used our green egg grill for these Chili Rub Ribs but any grill will do.

Chili Rub Ribs

• 1/2 tsp cayenne
• 1/4 tsp red pepper flakes
• 1/2 tbsp paprika
• 1 tbsp onion powder
• 1.5 tbsp garlic powder
• 2 tbsp sea salt
• 1 tbsp chili powder
• 3/4 tsp ground coriander
• 1 tsp ground cumin

Rub mixture heavily on ribs, cook on 325 degrees for 1 hour.

This mixture should make extra that you can save for another time (depending on how many racks you are cooking).

by Peter Saydak

HEALING RECIPE: Bone Broth

When the collagen found in the connective tissue (think bone, tendons, ligaments, marrow and cartilage) of vertebrate animals such as chicken and cows is converted to gelatin through the cooking process, consumption of this bone broth can boost the immune system, improve joint health, heal the digestive tract and aid in management of food intolerance and allergies. It can even reduce cellulite and boost collagen in the connective tissue of the skin, resulting in a healthier, smoother complexion.

First used in Functional Medicine in Ancient China, homemade Bone Broth has continued to be a staple in Eastern diets as compared with our Western addiction to carbs and processed foods. The fats in Bone Broths heal the gut, allowing greater absorption of minerals like calcium and phosphorus and improving symptoms of autoimmune disorders, Chrohn’s Disease, acid reflux, ulcerative colitis and IBS.

Gelatin in Bone Broth contains conditional or nonessential amino acids like arginine, glycine, glutamine and proline, which are necessary for immune system function, healing and growth. If you are ill or stressed, you can kick start the production of these vital amino acids with Bone Broth. Bone Broths are also known to support the adrenal glands and blood health, improve kidney function and strengthen teeth.

Hungry for some soup yet? Try this recipe:

BASIC BONE BROTH

• 3 pounds uncooked bones, joints from grass fed beef or chicken necks and feet
• 3 tablespoons apple cider vinegar
• 1 large yellow onion, chopped
• 2 large carrots, sliced
• 1 bunch celery, chopped
• 2 tablespoons sea salt

Combine all ingredients in a crockpot and cover with water until submerged. Cook on high for 12-24 hours. Strain and discard bones and vegetables, and drink two 8-ounce glasses per day as a partial fast, with meals or detox.

by Peter Saydak

Pumpkin Recipes

When the weather starts to cool down and the leaves start falling from the trees there is one thing that seems to be high on a lot of people's minds.....pumpkin! Whether it's pumpkin spice latte's, pumpkin pie or pumpkin soup, something about fall makes us crave this delicious food.

Pumpkin Recipes not only taste delicious, but they also have some amazing health benefits like:

• It is full of beta-carotene (which the body converts to vitamin A), this is known to help sharpen your vision.
• It is full of fiber which helps you not to overeat, and can also help lower blood sugar.
• May reduce cancer risk
• Can contribute to a healthy complexion (thanks again beta-carotene!)
• Helps you lose weight because of the high fiber content
• Helps to stabilize blood pressure

When making recipes with pumpkin it is important to use either fresh pumpkin or to use pumpkin from a box instead of a can when possible. Cans can be filled with BPA's which can be harmful to your body. Here is a link to the brand I use: http://www.pacificfoods.com/food/sauces-purees/purees/organic-pumpkin-puree.aspx

Here are some delicious ways to use pumpkin purée:

Pumpkin Spice Latte

Ingredients

• 1 cup fresh brewed organic coffee
• ½ cup almond, cashew or coconut milk
• 2 Tbsp. pumpkin purée
• 2 medjool dates
• 1 teaspoon pumpkin pie spice
• ½ teaspoon ground ginger
• ¼ teaspoon pure vanilla extract

Instructions

Put all ingredients in blender and mix until creamy. Serves 2

Creamy Pumpkin Soup

Ingredients:

• 2 cups pumpkin purée
• 1 cup coconut, almond or cashew milk
• 4 cups bone broth (homemade or store bought, pacific foods makes one in a box)
• 1/2 tsp fresh grated nutmeg
• 2 tsp minced fresh thyme
• 1 tsp paprika
• Sea salt and pepper to taste

Directions:

Combine all ingredients in a saucepan and bring to a simmer just to heat up. Serve

Pumpkin cupcakes

• 1 1/2 cups pumpkin puree
• 2 very ripe bananas
• 1/2 cup maple syrup
• 1 1/2 tsp cinnamon
• 3/4 tsp pumpkin spice

Directions:

Preheat oven to 350. Combine all ingredients together in food processor and mix until smooth. Put mixture in paper or silicone lines muffins pan. Bake for 20-25 min or until cooked through (check with fork or toothpick). Let cool then place in fridge for 30 min to an hour before serving.

by Peter Saydak

Thanksgiving Recipes

We all know that the holidays can be hard when it comes to eating the right foods. It does not have to be hard and I’m here to show you how easy it can be to stick to your healthy eating plan. Here are some of my favorite Thanksgiving Day recipes that are gluten, dairy and refined sugar free.

Here are some great Thanksgiving Recipes

Sage Turkey

• 1 stick of Kerry Gold butter
• 1/3-cup fresh sage
• 1 lemon
• 1 orange
• 1 onion

Soften butter mix chopped sage with butter. Mold into a log then put in freezer in plastic wrap. Take out when hardened and cut into ¼ inch discs. Place discs under skin of turkey (separate skin) throughout. Cut lemon, orange and onion in quarters and place inside turkey. Salt and pepper to taste.

Gluten Free Fennel and Apple Stuffing

• Gluten free bread (16 cups cubed)
• 1 stick of butter
• 1 cup chopped apple
• 2 cups chopped onion
• 1 cup chopped fennel
• 1 TBSP fresh thyme (chopped)
• 1 TBSP fresh sage (chopped)
• 3 cups turkey or chicken broth

Melt butter on top of stove on medium heat. Add in apple, onion, fennel, thyme, sage and cook till tender (about 15-10minutes). Let bread sit out long enough to get stale. When stale, cut into cubes and place in large bowl. Poor butter and vegetable mix over bread and then pour chicken broth over mixture to desired moisture. Add salt and pepper for taste (if needed). Transfer mixture to baking dish, cover and bake 30 minutes at 375 degrees F; uncover and bake until golden, 30 more minutes. (Or stuff in your turkey and bake.)

Maple Butternut Squash

• 1 large butternut squash
• 1/3-cup maple syrup
• Olive oil
• Salt to taste (Himalayan sea salt)

Peel squash and cube. Spread squash out on baking pan so that it does not steam. Pour enough olive oil over squash to coat. Pour maple syrup and salt to taste. Bake squash at 400 for about 30-40 min (edges will be slightly brown).

Gluten Free Gravy

Place 2-3 chopped onions, 4-5 celery sticks and 4-5 carrots under turkey while cooking. When turkey is finished take emersion blender and blend cooked veggies together with turkey drippings or pour everything into a blender and blend (add salt and pepper to taste). It will thicken as it sits, you may also add some arrowroot powder to make thicker.

Mashed Sweet Potatoes

• 4-6 large sweet potatoes, peeled and cut into 1″ chunks
• 1/2 cup unsweetened almond milk (or coconut milk)
• 1 heaping tablespoon coconut oil
• Salt and pepper to taste

Peel and cut sweet potatoes, and place in a large pot filled with water. Bring water to boil, and boil sweet potatoes until soft (about 20 minutes). Drain sweet potatoes and place in a large bowl, or kitchen aid mixer. With kitchen aid mixer, or hand mixer, mash sweet potatoes on low. Add coconut oil and almond milk while continuing to mix. Add salt and pepper to taste. If you like your sweet potatoes extra sweet you may add some grade B maple syrup.

Brussels Sprouts with Bacon

• 1 pound Brussels sprouts
• 4 slices of gluten and nitrate free bacon
• 1 TBSP coconut oil

Wash and cut Brussels sprouts in half. Place on baking pan and cover with melted coconut oil. Cut bacon into small pieces and spread over Brussels sprouts. Bake at 350 for 30 minutes. You can add some balsamic vinegar at the end if you like.

Carrot Cake

• 1 ½ cups of almond flour
• 1 tsp. baking powder
• 1 tsp. baking soda
• 1 tsp. ground cinnamon
• ½ tsp. salt (sea salt)
• ½ cup coconut oil
• ½ cup grade B maple syrup
• 2 eggs
• 1 cup finely shredded carrots
• ½ cup crushed pineapple (in pineapple juice not syrup)
• 1 tsp. vanilla

Sift together dry ingredients in large mixing bowl. Add in wet ingredients and mix till moistened. Beat with hand mixer or kitchen aid on medium speed for 2 minutes. Bake in greased (with coconut oil) 8 inch square pan on 350 about 35 minutes. Cool for 10 minutes then remove from pan. Once completely cool frost with Dairy Free Cream Cheese Frosting (see recipe).

Dairy Free Cream Cheese Frosting

• 6 oz. Dairy Free Cream Cheese (I used the Daiya brand), room temp.
• 3 oz. butter, room temp
• 2- 2.5 TBSP of honey

Beat all ingredients together and frost cake

by Peter Saydak

Bean-less Crock Pot Chili

by Peter Saydak

Shrimp Scampi with Zucchini Noodles

Shrimp Scampi with Zucchini Noodles

by Peter Saydak

Dairy Free Blueberry Muffins

by Peter Saydak