Category Archives: Recipes

Read articles in the category “Recipes” from dietaryrehab.com

Yummy, Healthy Recipes With Dietary Fiber Benefits

May 8th, 2018
0

Nobody really likes to talk about fiber, but high fiber recipes need to become an integral part of our healthy diet. Fiber needs to come out of the closet and be recognized for the benefits it gives us. Fiber is the indigestible part of plants that help us stay regular. There are two types of fiber: soluble and insoluble. Soluble fiber turns into gel in our stomachs and slows down the digestion process, which helps lower cholesterol and blood glucose levels. Insoluble fiber doesn’t change in the digestive system, coming out the way it came in. It does, however, help everything else slide through the colon easier by making it heavier and softer. Neither type of fiber is absorbed into our bodies.

Other dietary fiber benefits include decreased risk of stroke, hypertension, and heart disease, as well as possibly lowering the risk of colitis and colorectal cancer.  Diets high in fiber may also help with weight loss, because of the full feeling after eating fiber-rich foods and fiber calories are not absorbed by the body.

Foods High in Fiber

Some of the yummiest fruits and vegetables also have the highest amounts of fiber! Take raspberries, for instance: 7.6 grams of fiber per cup, raw. Or avocados: 6.7 grams of fiber per cup, raw. Artichokes have a whopping 10.3 grams of fiber per medium vegetable, cooked! Yum! Then there are your usual suspects: split peas at 16.3 grams per cup, cooked; lentils at 15.6 grams per cup, cooked, black beans and lima beans at 15 grams and 13.2 grams of fiber per cup, cooked, respectively. Whole wheat pasta, pearled barley, and oatmeal have 6.3, 6 and 4 grams each respectively for one cup, cooked. Making recipes high in fiber with these ingredients can be easy.

Recommended Daily Amounts

So, how much fiber is enough, you ask. For men, up to 50 years old, the daily recommended fiber intake is 38 grams. Over 50, men only need 30 grams of fiber, due to lower food intake. Women require less fiber, only needing 28 grams a day, and if over 50, 21 grams of fiber a day.

It does not matter which kind of fiber a food has because most fiber-rich foods have both soluble and insoluble fiber. As long as your food intake includes a variety of dietary fiber foods and you try to get at least 25 grams of fiber each day, you will get the necessary amounts of both soluble and insoluble fiber as well as the added benefits of the vitamins and minerals inherent in each of the fruits and vegetables you are eating.

Towards that end, here are a few easy recipes high in fiber.

White Bean Chard Skillet

This makes a great fast dinner.

Ingredients:

1 Tblspn olive oil

1/4 cup onion, diced

2 cloves garlic, minced

15 oz can white beans, drained and rinsed

15 oz can diced tomatoes, undrained

1/2 bunch fresh swiss or red chard, ribs removed

vegetable stock or water, if needed, for thinning

sea salt and pepper to taste

1/2 tspn paprika

1 1/2 cups cooked brown rice, warmed, for serving

Flaked paprika or slivered almonds for garnish

Directions:

  1. In a skillet, heat olive oil over medium heat.

Add onions, cook, stirring frequently until glazed and turning golden. add garlic and stir constantly for about a minute.

  1. Add white beans and tomatoes, stirring until combined. Lower heat and continue cooking for 10 minutes, then add chard. Add a little vegetable broth or water if needed too thick. It should be of stew consistency.
  2. Add paprika if desired, salt and pepper to taste. To serve, add ½ cup rice into a bowl, add bean mixture over top. Garnish with red pepper flakes or slivered almonds,if desired.

Avocado and Black Bean Salad

For a hot summer day or even as a salad side dish.

Yummy, Healthy Recipes with Dietary Fiber Benefits

Ingredients:

2 avocados, peeled, pitted and diced

2 large ripe roma tomatoes, diced

½ cup sweet onion, chopped

15 oz can black beans, drained and rinsed

¼ cup fresh cilantro, chopped

2 Tblspn olive oil

1 lime, juiced

1 clove garlic, minced

Sea salt and pepper to taste

Directions

  1. In a small bowl, whisk olive oil, lime juice, garlic, salt and pepper.
  2. In a medium bowl, combine avocados, tomatoes, black beans, cilantro and the dressing from the small bowl. Gently toss until everything is coated. Serve immediately or cover with plastic wrap and refrigerate for up to 12 hours.

Buckwheat Pancakes with Blackberry Compote

Buckwheat is a great source of fiber and can be part of a gluten-free diet.

Yummy, Healthy Recipes with Dietary Fiber Benefits

For the Pancake:

1 ½ cups buckwheat flour (can be mixed with regular flour, if desired)

1 tspn baking soda

2 tspns cinnamon

1 large banana, mashed

2 large eggs

1 tspn vanilla extract

½ cup of almond milk or milk of choice

For the Compote:

1 ½ cups fresh or frozen blackberries

1 Tblspn coconut or granulated sugar

½ tspn vanilla extract

½ Tblspn water

Optional: ½ Tblsn arrowroot, for thickening

Directions

  1. In a large bowl, whisk together all the pancake ingredients until you have a smooth batter.
  2. Add butter or oil to a large, preheated skillet (over medium heat). Using a ¼ cup measuring cup, scoop batter into skillet, cook for 2-3 minutes, turn over and cook for another 2 minutes. Repeat with the rest of the batter.

To make the blackberry compote:

  1. Add blackberries, sugar and vanilla into a small saucepan over medium heat.
  2. Using a wooden spoon, coat the blackberries in the sugar, breaking up the blackberries as the mixture heats and the fruit break down.
  3. If the mixture is not thick enough use the arrowroot or tapioca starch to thicken the sauce. Serve warm over the pancakes and enjoy!

Sweet Potato Burritos

Yummy, Healthy Recipes with Dietary Fiber BenefitsA yummy high fiber alternative to those egg sandwiches! These can be made ahead of time and frozen. Just reheat in the toaster oven or microwave and go!

Ingredients:

1 Tblspn  olive oil

1 small sweet potato, peeled and diced

1 small yellow onion or ½ large onion, chopped

¾ cup mini bell peppers (tricolor), diced

2 cups packed baby spinach, roughly chopped

1 tspn chili powder

4 large eggs, beaten or

(2 large eggs, beaten and

2 large egg whites, beaten)

4 9-10 inch whole wheat or corn tortillas

1 oz shredded cheese – cheddar or your choice

Directions:

  1. Heat oil in a medium skillet on medium, add potatoes, onion and bell peppers. Saute, stirring occasionally until potatoes are tender, about 8 minutes. Add spinach and chili powder, saute for another 2 minutes.
  2. Turn up the heat to medium high and add eggs or eggs and egg whites. Cook for 3 minutes or until eggs are cooked thoroughly. Turn off heat and let cool for 10 minutes.

To make the Burritos:

  1. Place one tortilla on each section and divide egg mixture between the four tortillas, sprinkle with the cheese, then fold edges in and roll the tortillas to make burritos. Serve immediately or:
  2. Tear off 4 16 inch sections of aluminum foil, place burritos in the center of each. Wrap tightly in the aluminum foil and put into a freezer bag for freezing up to 3 months.
  3. To reheat, place on baking sheet into a 400 degree preheated oven for 35 minutes. Use tongs to place hot burritos into a paper bag for on the go or enjoy at your destination. They stay warm for 15-20 minutes.

There are so many more recipes out there to try that are fast, easy and yummy with lots of fiber! Remember, whole grain rather than processed white flour, brown rice rather than white rice and lots of fruits and vegetables along with legumes.

TAGS: High in Fiber

Mediterranean Diet: Truth or Consequences Help Shape Personal Lifestyles

July 10th, 2017
0

Mediterranean Diet Truth or Consequences Help Shape Personal Lifestyles - Dietary RehabFinding healthier, easier ways to eat with enjoyment is a favorite American pastime. One of the premier diets getting a whole lot of attention is the Mediterranean diet.

In actuality, the diet itself isn’t new. In fact, it’s been in existence for centuries. Its origin comes from the name, Mediterranean, mimicking the eating patterns of people from that region of the world.

And while this eating plan may be many years old, how we view its merits brings something new to the nutrition industry. In truth, the Mediterranean diet sheds light on a term widely misused: the word diet.

Moderation Is the Meme of Mediterranean Diet Truth

People generally defer to a specific diet seeking weight loss, preferably quick weight loss. But the results, like the diet itself, are temporary. One of the many key differentiators in the Mediterranean diet is that it isn’t a diet, in the traditional sense of the word, but in truth – a lifestyle.

You may have had a friend or family member, even yourself, give the Mediterranean diet a try in the past. It isn’t just about what you eat. It’s about adding the element of moderation to your world. Moderation implies reasonable serving sizes and balance in other lifestyle choices, such as exercise, whom you spend time with and how often.

How a Mediterranean Diet Improves Health for Life

How a Mediterranean Diet Improves Health for LifeAs the Mediterranean diet, followed in its entirety, creates a big picture mapping out a person’s day-to-day behaviors, committing to this program engages a more holistic lifestyle shift. Other diets, due to their temporary nature, do not support long-term use by the participant, setting up a recipe for failure.

The Mediterranean diet provides life choices that promote happiness and socialization while increasing heart health and other benefits that extend longevity. Because the transition into “living Mediterranean” is somewhat seamless, the sense of self-sacrifice in not being able to eat many of the foods one loves, common during dieting, is near nonexistent.

Instead, these dieters have a greater sense of well-being and a feeling that, with this life plan, personal goals are achievable and likely permanent.

Eat Mediterranean Like You Were Born There

It isn’t difficult to adopt a Mediterranean lifestyle. What you eat is hearty, robust and full of texture and color. The choices are vitamin-rich and full of nutrients. Try to focus on what you can eat and not what you need to do without, and the experience will be that much more rewarding.

Limit your intake of red meat and processed foods including sugars, complex carbohydrates (white rice and foods made with white flour), unhealthy fats, or preservatives. Key words to remember are fresh, whole and of the earth.

Eat Mediterranean Like You Were Born There - Salmon Nuts Oil Avocado

Find excitement in what you CAN eat:

  • Legumes
    • Nuts (1 oz. daily)
    • Beans, peas, lentils, hummus (1/2 cup serving, cooked, 2 times a week or more)
  • Whole grains
    • Brown or wild rice, bread or pasta made with whole-wheat flour, oatmeal, popcorn and quinoa (4 small portions per day and ALWAYS eat with protein and healthy fats)
  • Fresh fish or seafood (4 oz., 2-3 times a week)
    • Grilled, baked, poached or steamed
  • Eggs (2-3 times a week)
    • Cooked in olive oil, poached or hard-boiled
  • Vegetables (5-10 servings a day, ½ cooked/1 cup raw)
    • Fresh or lightly cooked to stay slightly crunchy
  • Fruits (4-6 servings a day, ½ cup per serving)
    • Fresh or lightly cooked
  • Healthy fats (4-6 servings a day)
    • Extra virgin olive oil (1 tbsp.) or 5 olives
    • Avocado (1/8 of an avocado) or avocado oil
  • Dairy (moderate consumption), low-fat or skim (1-3 servings daily)
    • Fresh curd cheeses (1 oz.)
    • Yogurt (1 cup)
    • Kefir (1 cup)
    • Milk (1 cup)
  • Beverages
    • Water
    • Tea
    • Coffee
    • Red Wine (5 oz. per day for women; 10 oz. per day for men)

Mediterranean Diet Truth or Consequences You Can Live With

Mediterranean Diet Increases Odds Of Aging Healthfully - Dietary RehabThe benefits of living a Mediterranean lifestyle are backed by science. Those who practice this diet regularly realize healthy weight loss while minimizing their risk of heart attack, type 2 diabetes, stroke and early death. In addition, the risk for certain cancers, such as head, neck, prostate and colon, is reduced.

There is also evidence that Mediterranean diet followers are less likely to develop Alzheimer’s or Parkinson’s disease.

Before trying this diet plan, make sure that your body can digest raw fruits and vegetables well. If you have certain health conditions such as IBS, this diet could be cumbersome to maintain.

Ask us, the nutritionists at Dietary Rehab, if this is the right program for you.

Live Mediterranean Now

Live Mediterranean Now Working Wake Up Peach Smoothie - Dietary RehabTo get a taste of how the Mediterranean diet can make a difference in how you feel, try this:

Working Wake Up!

½ cup, ripe peaches chopped, skin removed
½ cup skim milk (1% is fine too)
6 ice cubes
½ cup low-fat plain or vanilla yogurt
Sprinkling of cinnamon (optional)

Blend until all ingredients come together to a thick and frothy consistency. Pour into a to-go cup. Add a straw for fun. Start your day!

Find Expert Nutritional Counseling Here

TAGS: DietMediterranean DietModern Dietary

Paleo Style Christmas Cookie Recipes

December 5th, 2016
0

Paleo Style Christmas Cookie Recipes

Don’t you just love the wonderful smells of cinnamon and vanilla wafting through the house at Christmas time? Afraid you can’t have the same smells in your house unless it’s from a candle? These Paleo recipes should help change your mind. From Gingerbread men to peppermint cookies, a variety of tastes awaits the intrepid baker!

Paleo Gingerbread Recipe

Paleo Gingerbread Men Recipe

My favorite Christmas cookie has always been gingerbread men, but with Paleo, it’s been difficult to find a good recipe, since most will let the dough spread and the point is to have men, not blobs. I found this one that works.

For the Dough:

1 ½ cups almond flour

¾ cup tapioca starch

¾ teaspoon ground ginger*

1 teaspoon ground cinnamon

1/8 teaspoon ground cloves

¼ teaspoon salt

3 tablespoon coconut oil

2 ½ tablespoon pure maple syrup

3 tablespoon molasses

½ teaspoon vanilla extract

Instructions:

  • Preheat oven to 350 degrees F. Line baking sheet with parchment paper
  • In a mixing bowl, add all dry ingredients and mix well
  • Add the wet ingredients and beat until well blended and a thick dough forms
  • Place the dough between two sheets of parchment and roll out to ¼ ” thickness. Place in refrigerator for 30 minutes
  • Peel off the upper parchment paper and cut out your gingerbread men using a cookie cutter. Place on baking sheet about 1” apart and bake for 10-12 minutes. Let cool and place in airtight container.
  • Decorate with the desired icing, etc and enjoy! Makes approximately 12-15 gingerbread men.

*Now, I’ve always liked a bit of ginger in my gingerbread men, so I upped the ginger to 2 full teaspoons and also added 1 teaspoon nutmeg. But you can add whatever spices you like, play with the spice amounts until you have your very own gingerbread man recipe.

Paleo Holiday Recipes

Paleo Snowball Dessert Recipe

No Bake Pecan Snowballs

This recipe is a variation on the Mexican wedding cookies or snowball cookies of Christmas traditions. My favorite was the pfeffernuss cookies, which this recipe can easily be adapted for.

For the Dough: *

1 cup pecan halves

½ cup shredded unsweetened coconut

1 cup medjool dates, pitted (approx 10)

1 tablespoon coconut oil

½ teaspoon salt

½ teaspoon vanilla extract

½ cup arrowroot or tapioca starch

Extra Arrowroot for dusting or coconut sugar**

Instructions:

  • Place pecans and shredded coconut into a food processor with an “S” blade and process until pecans are crumbly.
  • Add in the rest of the ingredients and process further until a sticky dough forms (it should stick together when pressed between two fingers)
  • Scoop the dough by the rounded tablespoons and roll between your hands, forming balls. Place on a parchment lined baking sheet and put in the freezer for 1-2 hours . For the “snowball” look, roll in a bit of arrowroot powder or tapioca starch. Not a lot is needed as it doesn’t add to the flavor.
  • Store in airtight container in the refrigerator for best texture. Unless eaten up before, they will last up to two weeks. Makes about 12 balls

** If a sweeter snowball is desired, use coconut sugar or shredded coconut to roll the balls in. This should be done before putting into the freezer to help the coating stick to the balls better.

*For pfeffernuss cookies just add the following spices to the pecans and shredded coconut before adding the rest of the ingredients:

½ tablespoon white pepper

½ tablespoon cinnamon

½ teaspoon cloves

½ teaspoon nutmeg

½ teaspoon ginger

With the coconut sugar coating, these are delicious with a bit of zing!

Paleo Holiday Recipes

Paleo Thin Mint Cookie Recipe

Paleo Thin Mint Cookies

What is Christmas without peppermint and who doesn’t love Girl Scout Thin Mints?  This recipe is a Paleo approved version of their cookie and it tastes very close to the original, but they are cheaper and healthier for you. And you can make them anytime!

For the Dough:

½ cup sifted coconut flour

1 ¼ cups almond flour

¼ cup unsweetened cocoa powder

2 tablespoon arrowroot starch

¼ teaspoon salt

1 egg

½ cup pure maple syrup

½ teaspoon peppermint extract

¼ cup coconut oil, melted

For the Coating:

¼ cup chopped dark chocolate

2 oz unsweetened dark chocolate

½ teaspoon peppermint extract

Instructions:

  • Place dry ingredients in a medium bowl and mix until well blended.
  • Add wet ingredients, except coconut oil and mix with hand mixer.
  • With the mixer on low, slowly add coconut oil until mixed thoroughly.
  • Place the dough onto a sheet of plastic wrap and using it as a guide, shape the dough into a 1 ¾” diameter log. Wrap tightly and place in freezer until firm (approx 2 hours)
  • Preheat oven to 350 degrees F. Remove dough from freezer and cut the log into ¼” thick rounds.
  • Place rounds on two parchment paper lined baking sheets. Bake 14-16 minutes or until the middle is firm to the touch.
  • Remove from oven and place on wire rack to cool.
  • Meanwhile, melt the coating ingredients in a double boiler until mixture is smooth all the way through.
  • Using two forks, dip each cookie into the coating mixture, returning them to the parchment and refrigerate until chocolate sets. (approx 30 minutes)
  • Enjoy! Makes approx 12-15 mint cookies

Paleo Holiday Recipes

If you would like something a little simpler, try this peppermint cookie recipe:

Paleo Chocolate Peppermint Swirl Cookies Recipe

Paleo Chocolate Peppermint Swirl Cookies

These are easier to make and they are a wonderful soft “sugar” cookie. You can bring them to a neighbor’s house or to a cookie exchange Christmas party.

[h2] For the Dough:

2 cups almond flour

½ cup coconut flour

½ teaspoon baking powder

½ teaspoon baking soda

¼ teaspoon salt

1 egg

1 teaspoon vanilla extract

2 tablespoon coconut oil

1/3 cup honey

3 tablespoon cocoa powder*

½  teaspoon peppermint extract

Instructions:

  • Add all ingredients into a food processor except the cocoa powder and the peppermint extract.
  • Process until a smooth dough forms. Remove from processor. Divide dough in half.
  • Replace one-half back into the food processor with the peppermint extract. Mix well. Remove and set aside.
  • Place the other half into the processor with the cocoa powder. Mix well. Remove
  • Place each ball of dough between two sheets of wax paper and roll out to 1/4 “ thickness.
  • Remove the top layer of wax paper and turn one of the sheets of dough on top of the other sheet of dough.
  • Peel the top layer of wax paper and lightly press the two layers of dough together.
  • Roll the dough into a log lengthwise. Chill dough for about 30 minutes in the refrigerator.
  • Preheat oven to 350 degrees F. prepare a baking sheet with parchment paper.
  • With a sharp knife, cut the dough into ½” rounds and place on the sheet at least 1” apart.
  • Bake for 8-10 minutes and remove from oven. Let cool on the baking sheet.
  • Store in air tight container. Makes approx 18 cookies.

*Personally, I add more cocoa and honey to the dough; of course you have to add a bit more almond flour as well, to keep the consistency the same. I love chocolate. And Paleo allows dark chocolate, so I say: “Go for it!”

Be Sure To Follow Our Blog For Even More Delicious, Yet Nutritious, Recipes and Diet Ideas!

Recipes for the Family

TAGS: Christmas Cookie RecipesHoliday Diet RecipesPaleo Recipes

Cauliflower And Its Versatility Within The Paleo Diet

November 22nd, 2016
0

Cauliflower And Its Versatility Within The Paleo DietThere are chefs and cooks everywhere that have taken the much-maligned cauliflower out from underneath the cheese sauce and given it new life, new recipes and a whole new image!  Cauliflower rice, a wonderful alternative to regular rice for the Paleo Diet, as well as cauliflower pizza crust, (yes, you read that right!) for Paleo pizza lovers everywhere!  You can roast, bake, boil, mash, stew or even turn it into a hearty soup. Cauliflower is extremely versatile and takes on the flavors of whatever spice or sauce it is around. So many things you can do with it, where do I begin?

Cauliflower Pizza Crust

Since I have already whetted your appetites with pizza, here is the easiest and most delicious way to make pizza dough without any grains and plenty of taste!

For the dough:

1 head of cauliflower, stalk removed

1l/2 cup shredded mozzarella

¼ cup grated Parmesan

½ teaspoon dried oregano

½ teaspoon salt

¼ teaspoon garlic powder

2 eggs, lightly beaten

Instructions:

  • Preheat oven to 400 degrees F. Line a baking sheet with parchment paper
  • Break the cauliflower into florets and pulse in a food processor until fine.
  • Steam in a steamer basket and drain well (I like to put on a towel to get all the moisture out) Let cool.
  • In a bowl, combine the cauliflower with the remaining ingredients until well mixed.
  • Transfer to the center of the baking sheet and spread into a circle, resembling a pizza crust.
  • Bake for 20 minutes. Add desired toppings and bake for an additional 10 minutesDividers and borders

Curried Cauliflower Soup

I do recall mentioning soup. And this one is a curried soup. I love curry. Give me a good curry and I will follow you anywhere. This one is mild. But it doesn’t have to be….

Ingredients:

1 large head of cauliflower, cut into florets

2 tablespoon olive oil (yes, it’s Paleo)

1 medium to large onion, chopped

3 cups chicken stock, low sodium

½ teaspoon coriander

½ teaspoon turmeric

1 ½ teaspoon cumin

1 cup full fat coconut milk

¼ cup roasted cashews

2Tbln parsley, finely chopped

Salt and pepper to taste

Instructions:

  • Preheat oven to 375 degrees F. Spread cauliflower and onion in a single layer on a baking sheet.
  • Drizzle with olive oil and add salt and pepper to taste. Roast for 15-20 minutes, until golden brown, stirring once.
  • Place the cauliflower and onions into a large pot, add the chicken stock and the spices with a pinch of salt. Bring to a boil and let boil for 5 minutes. Remove from heat.
  • With an immersion blender, puree the ingredients in the pot until smooth. If you have no immersion blender, carefully transfer to a stand-up blender to puree.
  • Stir in the coconut milk and return to the stove to warm soup. Adjust the seasonings to taste. Serve with roasted cashews and parsley as garnish.

This recipe can be made into your own by adding other vegetables, such as sweet potatoes or carrots. Even parsnips or any other interesting root vegetable. This is a great soup for a cold winter evening!Dividers and borders

Roasted Cauliflower with Dates and Pine Nuts

This is an excellent side dish, or stand alone snack or light lunch. It complements any meat dish, even meatloaf!

Ingredients:

1 large head of cauliflower, broken into small florets

4 tablespoon coconut oil

1/3 cup pine nuts

1 clove garlic, minced

½ cup Medjool dates, pitted and coarsely chopped

Salt and pepper to taste

Instructions:

  • Preheat oven to 400 degrees F. Evenly spread cauliflower on a parchment covered baking sheet and season with salt and pepper.
  • Bake for 20 minutes, tossing once after 10 minutes to assure even baking. The cauliflower should have golden brown edges.
  • Add coconut oil to small skillet, add the pine nuts, stirring frequently, until they are light golden brown, about 5 minutes.
  • Add garlic and dates, cook for another 2-3 minutes until they are softened. Add salt to taste.
  • Transfer hot cauliflower to a serving bowl and drizzle the pine nut and date mixture over the top and toss to combine. Adjust the seasoning, if necessary. Can be served warm or at room temperature.

Of course, you know me; I can’t leave any recipe alone. I like to add nutmeg, or allspice for a more Mediterranean taste, or Chinese five spice or oyster sauce for an Asian twist. Ginger is good as well. Play with it and see what kinds of variations you can come up with.Dividers and borders

Healthy Cauliflower Rice

This is a great alternative to regular rice, it not being specifically on the Paleo Diet*. Use it for your stir-fry dishes, as a side dish to broccoli beef or as a potato alternative, to add a bit of variety to your meal.

Ingredients:

1 large head of cauliflower, separated into 1” florets

3 tablespoon coconut oil

1 medium onion, finely diced

1 teaspoon salt

For the Garnish:

2 tablespoon freshly chopped parsley

Juice of ½ lemon

Instructions:

  • Trim as much of the stem as possible off the florets
  • In the food processor break up the florets until they resemble couscous. You may have to do up to three batches.
  • Heat the oil in a large skillet over medium-high heat. Add the onions and stir to coat. Continue cooking, stirring frequently until onions are golden brown and soft. Approx 8 minutes.
  • Add the cauliflower and stir to combine. Add the salt and continue cooking until the cauliflower has softened, approx 3-5 minutes. Remove from heat.
  • Spoon cauliflower into a serving bowl, add parsley, sprinkle with lemon juice and add salt to taste**. Serve warm.

When I make rice, I use chicken bouillon to add flavor. Here you can use a bit of chicken or beef bouillon instead of the coconut oil to give it a heartier flavor. Just use less oil, because it will only be for the onions and replace the rest of the oil with the bouillon. Again, play with it to make it your own.Dividers and borders

Tips For Cooking Cauliflower For Paleo Diets

*White rice is allowed in the Paleo diet if you need more carbohydrates. But there are no nutrients in the white rice, unless added later. Brown rice, because the hull is left in place, is considered a grain because the hull has toxins in it just like the other grains.

**If you are using the cauliflower rice for an Asian dish, leave out the parsley and lemon juice, as they will detract from the meat and sauce.

Be Sure To Follow Our Blog For Even More Delicious Recipes and Nutritional Advice For A Healthier, Stronger You!

Follow Us On Facebook

TAGS: Cauliflower RecipesPaleo DietPaleo Recipes

The Paleo Diet As A Lifestyle Choice

November 1st, 2016
0

Paleo Diet Lifestyle Choice

Our caveman ancestors were hunter-gatherers and were in shape. Eating what they could hunt or find, and doing a lot of walking in the process, kept them lean and muscular, athletic and versatile. That was their lifestyle. Although they did not choose it, we can choose it for ourselves today.

Paleo Diet For Nutrition and Healthy Lifestyle

I know a woman who started the Paleo Diet because she wanted to lose a bit of weight she had gained. It was difficult at first, not having any desserts or other sweets, but she stuck to it, even started jogging. After a few months of the new “diet”, she felt ambitious enough to enter a 5 km run nearby. That was three years ago.  She now runs many different marathons of 20 to 50 km and some even on mountainous terrain. And won a few! She has kept up the Paleo Diet, modifying it for her and her family’s needs and it has become their lifestyle.

Now, I am not saying we all need to run marathons to keep the Paleo lifestyle for us. But doing Paleo will make us feel better, gives us more energy, helps us lose weight and definitely helps build muscle.  You can start walking the dog more often, rather than the dog walking you or just sitting there, forlorn. You will have the energy to keep up with your kids or your grand kids and might even be able to surprise them a time or two. Maybe the exercise regimen you have now can be upgraded or done more often! The possibilities are endless!  A few tips to remember:

  • In order for any “diet” to work, it must be a lifestyle choice. In other words, we need to change our way of thinking and do the “diet” for the rest of our lives. Many diets do not work well this way. The Paleo Diet does.
  • NO PROCESSED FOODS! NO DAIRY! NO SUGAR! Fresh fruits and veggies, good (grass fed, properly raised ) meats, eggs, fish, fowl – anything with wings, oils – coconut, avocado, olive, nuts (yes, peanut butter – no sugar added!!), sweet potatoes and yams (no potatoes!)
  • Use common sense. A moderate portion of meat and lots of veggies for dinner with sweet potato fries. Omelets with lots of veggies and apples dipped in almond or peanut butter. You can also go out to eat. Just substitute sweet potato fries for regular fries or potatoes, and if you’re craving a hamburger, just get it “Caveman Style”. The options are out there.
  • Remember where I said my friend had modified the diet to meet her needs? She loves cheese. She used to eat cheese on a daily basis. Now she eats it once a week. Oh, and chocolate? Dark chocolate is allowed on the Paleo Diet! It’s better for you anyways than milk chocolate. Once you have gotten used to eating Paleo; that is, much less carbohydrates, you can start modifying it to fit your needs. Or you can ease into Paleo by eating less and less carbs until you are doing pure Paleo.
  • With the Paleo Diet, the thing to remember is to eat when you’re hungry, stop when you’re full and not eat when you’re not hungry. You get your carbohydrates through your nutrient dense vegetables and fruits, as well as getting natural sugars (also carbs). The Paleo Diet is stress-free eating. You can eat a big breakfast, a couple of snacks and then a big dinner; eat a small breakfast and a lunch and snacks for dinner and a late pick-me-up. As long as you are eating Paleo, you can eat when you want and as much as you want. No counting calories!

The Paleo Diet is not for everyone. But those of us who could lose a few pounds or more, or are stuck in a rut or stressed out from yo-yo diet fads, or just want to feel healthier; this might be something to look into. Our bodies were never really meant to eat all those breads, cereals and sugar.

We were hunter-gatherers for 140,000 years and only in the last 10,000 have we had agriculture which has given us all those grains. Our bodies haven’t gotten used to all those fancy things. Maybe it’s time to go back to our roots and eat what we were meant to eat.  There are many websites and articles you can look up to learn more about the Paleo Diet. Do your research and get the facts. One of the better sites for finding out more is http://www.marksdailyapple.com/

The leading expert on the Paleo Diet is Dr. Loren Cordain. His page is at http://thepaleodiet.com/  I believe the best way to figure out if the Paleo Diet is for you is to try it for 30 days and see if you feel any better, have more energy, or lost any weight. To start you off, here is a recipe for Paleo Spaghetti:

Paleo Spaghetti

For the “Spaghetti”:

1 Spaghetti Squash, halved and seeds scooped out

¼ cup olive oil

Salt, pepper

For the Sauce:

1 lb fresh ground turkey

1 small onion, chopped

4 cloves garlic, minced

1 teaspoon coconut oil

1 tomato, chopped

1/2 jar tomato sauce

½ teaspoon Italian seasoning

Salt, pepper to taste

Sprigs of basil for garnish

Instructions:

Preheat the oven to 400 degrees F. Rub the olive oil on both halves, sprinkle with salt and pepper. Put in a rimmed baking dish cut side up and roast the squash for 40-45 minutes or until a fork can easily poke it. Remove from oven and let cool until you can handle it. Using fork, scrape inside of squash shredding the inside into strands.

While the squash is roasting, melt coconut oil in a pan, add minced garlic and chopped onion and cook for 4-5 minutes, until onion is glassy. Add the ground turkey and brown, stirring occasionally. Add the chopped tomato and tomato sauce, season to taste with salt and pepper. Add the Italian seasoning. Simmer on low, stirring occasionally until the spaghetti squash is done roasting.

Once the squash is shredded, place on plates, add sauce, garnish with the basil. Bon Apetit!

There are so many variations you can do with this recipe! Since the spaghetti squash can be a pasta substitute, use a pesto sauce instead! Or make your own homemade spaghetti sauce. Use Beef or ground chicken instead of turkey.  As long as the ingredients are Paleo, the sky’s the limit! And if you’re not quite ready to go Paleo all the way, you can still use Alfredo sauce or add a bit of Parmesan on top!

Bottom line is: at least do some homework on the Paleo Diet and try it for 30 days. The only thing you have to lose is weight!

TAGS: Healthy LivingPaleo DietPaleo Recipes

Delicious Paleo Diet Recipes For The Holidays

October 20th, 2016
0

Holiday Baking – Paleo Diet Style

Holiday Baking – Paleo Diet Style

Ah, the Holidays! Wonderful, sweet memories of baking pumpkin pies and gingerbread men with your grandmother.  Now that you’re on the Paleo Diet, you have to give up all those goodies, right? Guess again!  Here are a few yummy recipes to try. And don’t forget: modifying the recipes for your taste or preferences is definitely allowed!!

Paleo Pumpkin Pie Bars

With Thanksgiving coming just around the corner, I thought this would be a tasty alternative to the traditional pumpkin pie. You can play around with the spice amounts and make this recipe your own.

For the Crust:

  • 6 dates, pits removed
  • 1 cup almond butter
  • 2 eggs
  • 2 tablespoon honey
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • Pinch of salt

For the Filling:

  • 1 can (14oz) pumpkin puree
  • ½ cup canned coconut milk
  • ¼ cup coconut cream concentrate or homemade coconut butter*, melted just to soften
  • 3 tablespoon maple syrup
  • 1 teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • 1/8 teaspoon allspice
  • 1/8 teaspoon ground ginger
  • 1/16 teaspoon cloves (don’t bother measuring, just shake)
  • Pinch of salt

For the Topping:

  • ½ cup pecans roughly chopped
  • 2 tablespoon coconut oil
  • 2 tablespoon maple syrup
  • ½ teaspoon cinnamon
  • Pinch of salt

Instructions:

  1. Preheat oven to 350 degrees F. First the crust: add pitted dates and almond butter into food processor. Pulse until it breaks down together.
  2. Add the rest of the ingredients for the crust and puree until smooth.
  3. Grease an 8×8 pan with coconut oil and pour your mixture in, smoothing and leveling it out. Place in oven for 12-15 minutes or until firm and toothpick comes out clean. Let cool.
  4. While crust is baking, mix your filling ingredients into the food processer until pureed, incorporating the coconut concentrate/butter. It shouldn’t be chunky.
  5. When the crust is cooled, add your pumpkin puree on top, smoothing and leveling again
  6. Now your topping: add the coconut oil to a pan to heat under medium heat. Add your chopped pecans stirring constantly as they will burn easily. Add the remaining ingredients while stirring to prevent burning the pecans. Roast for about 3-4 minutes.
  7. Pour pecan mixture onto the puree and smooth out. Put into freezer for 20+ minutes
  8. Cut and serve. Keep refrigerated or in freezer to keep intact and from melting

*To make your own coconut butter, just get a bag of coconut flakes and put in the food processor. Process for about 8-10 minutes, scraping the sides occasionally. Done.

Brownie Eggnog Pumpkin Pie

If you would prefer a more traditional pie, but still want to do Paleo, never fear! There are lots of wonderful Paleo recipes for pumpkin pie, like this one:

For the Filling:

  • 1 can (14oz) pumpkin puree
  • 1 cup coconut or almond milk eggnog
  • 2 eggs
  • ½ cup coconut sugar
  • 1 teaspoon vanilla extract
  • 1 teaspoon pumpkin pie spice*
  • Pinch of salt

For the Brownies:

  • 15 dates, pitted
  • ¼ cup coconut oil, melted
  • ¼ cup unsweetened cocoa powder
  • 3 eggs, whisked
  • 2 tablespoon coconut flour
  • 2 tablespoon honey
  • 1 teaspoon vanilla extract
  • ¼ teaspoon baking soda
  • ¼ teaspoon baking powder
  • Pinch of salt

Instructions

  1. Preheat oven to 375 degrees F. Grease a pie plate with coconut oil
  2. Place all filling ingredients in a food processor and blend till smooth. Pour into a bowl and set aside. Wipe out food processer (doesn’t have to be super clean).
  3. Add dates to food processor and pulse until a clumpy paste forms
  4. Add coconut oil and cocoa powder, puree until well mixed and it has become smoother
  5. Finally add remaining ingredients and blend until smooth, about two minutes
  6. Spread half the brownie mixture into the bottom of the pie pan, smoothing it out to the sides.
  7. Pour pumpkin mixture on top.
  8. Lastly, add the remaining brownie mixture by the spoonfuls on top and swirl around with a knife. The brownie mixture will be sticky and not swirl easily.
  9. Place pie on baking sheet in oven and bake for 1 hour
  10. Let rest for about 20 minutes and then place in refrigerator for 2 hours before serving.

*If you have all the regular spices, you can use those instead in the traditional amounts or use the amounts from the pumpkin pie bars recipe above. And if you are using the pumpkin pie spice this recipe calls for, I recommend using a bit more than they ask for.

I added this one in, because we all love chocolate chip cookies and who doesn’t love bacon?

Paleo Chocolate Chip Bacon Cookies

Yes, you read that right! Paleo allows dark chocolate and of course, BACON!! Now we can put two of our favorite foods together and have the king of all comfort foods! I realize it is not a traditional holiday cookie, however, bacon! We require:

For the Dough:

  • 3 cups almond flour
  • 2/3 cups tapioca flour
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • 2 eggs
  • ½ cup maple syrup
  • 1 ½ teaspoon vanilla extract
  • ½ bag of dark chocolate chips
  • [h2] For the bacon:
  • 5 slices thick bacon
  • 1 tablespoon maple syrup

Instructions

  1. Preheat oven to 400 degrees F. Prepare the bacon: put the bacon into a bowl and coat with the maple syrup, using fingers is probably best. Place on a baking sheet and put into oven. Bake for 5 minutes. Turn the bacon over and give it another 5 minutes. Take out, let cool on baking sheet and lower the oven temperature to 375 degrees F. The bacon will crisp up as it cools and add a delightful crunch to the cookies!
  2. In a medium mixing bowl, mix together the dry ingredients. In a smaller bowl, mix together the wet ingredients until fully mixed. When done, add the wet ingredients to the dry ingredients and mix well.
  3. Once the bacon has cooled, cut into chocolate chip sized pieces and add to the mixture along with the chocolate chips.
  4. Roll your dough into 1 inch balls and place on a lined baking sheet. Flatten slightly with the back of a spoon. Bake for 10-12 minutes. Makes about 18 cookies.

You could replace the maple syrup with agave syrup, but it will change the flavor a bit. If coconut flour is less expensive in your area, try using that instead. These cookies are well worth a try and are a great addition to the holidays! Any holidays. Birthdays. Late night snack. Whatever. Mmmmmm, bacon.

Save

Save

TAGS: Healthy LivingHoliday Diet RecipesPaleo DietPaleo Recipes

Easy Paleo Side Dish For BBQ’s

August 5th, 2015
0

The Paleo Diet is one where focusing on eating unprocessed foods is the goal. It should be referred to as an eating plan instead of a diet, since the word “diet” implies that it is solely about weight loss.

Eat Healthy-Easy Paleo Side Dish For BBQ's- Dietary RehabThe “Caveman” approach to eating is far from being some type of fad diet. Early humans ate whole, unprocessed foods – and thrived on them. This way of eating merely takes us back to our (relatively) recent past and offers us the types of food that we would be eating if we were living a simpler and arguably, healthier, lifestyle.

If you feel (and studies have shown) that many of the diseases that we suffer from are the price we pay for eating “modern”, which would include sugar, stripped grains, and anything processed, this plan may be right for you.

Paleo Diet Benefits

The Paleo Diet is flexible enough that you can approach it in a way that makes sense to you and your taste buds. You go low-carb if you wish or add in carbs like potatoes and rice if you enjoy them.

You can improve your health on a Paleo Diet, but don’t think that it’s all about shedding pounds in a hurry. It is a way to eat well that includes plenty of fruits, vegetables, meat, poultry, fish, eggs, nuts and seeds prepared in tasty and interesting ways.

This recipe for jicama carrot slaw is just one easy example and is great for BBQ’s or any get-together!

Jicama Carrot Slaw

Prep Time: 15 minutes
Yield: 2 cups

Ingredients:

1 cup carrots, shredded
1 cup jicama, shredded
2 Tablespoons Chipotle mayo – click here for the delicious recipe
3 Tablespoons chopped cilantro
Juice of 1/2 a lime
Sea salt and pepper to taste

Directions:

Use either a food processor with a shredder blade or a box grater to shred the jicama and the carrots. If you want to save time, buy pre-shredded carrots, even though they are usually more expensive to purchase.

Combine the jicama and shredded carrots into a large bowl. Add chipotle mayo, cilantro and lime juice. Stir ingredients until they are well combined. Add salt and pepper to taste. Chill to allow flavors to blend before serving.

Be Sure To Check Out Our Other Tasty & Healthy Dietary Rehab Recipes!

TAGS: DietPaleo DietRecipes

Great Paleo Diet Recipe For A Summer Get Together

July 27th, 2015
0

Summer is a great time for family and friend get-togethers; and this featured Paleo Diet recipe is a great choice for summertime.

But first, a little more about the Paleo Diet.

The Paleo Diet is a very popular way of eating these days. It is also known as the Stone Age Diet and the Primal Diet. Its basic premise is, “What would our cave-dwelling ancestors eat?”

5 Basic Types Of Foods In The Paleo Diet

Healthy Lifestyle-Paleo Diet Recipe For Summer-Dietary RehabilitationIt includes five basic types of foods:

  • Fruits
  • Vegetables
  • Meat
  • Seafood
  • Nuts

Benefits Of The Paleo Diet

Choosing to go Paleo in your eating habits can benefit you in several ways. If you choose organic foods, you get natural, preservative-free foods and can eat a clean diet. The high fruit and vegetable content means you won’t have any trouble getting your recommended amount of servings per day.

This type of eating is actually quite filling. Since it is protein-rich and full of fiber, you shouldn’t have an issue with feeling hungry in between meals.

The following is a tasty and healthy Paleo Diet recipe:

Tomato Avocado Burgers

Makes 4 Servings

Ingredients:

Tomatoes-Paleo Diet Recipe For Summer-Dietary Rehabilitation4 large tomatoes
1 lb. / 453 grams grass fed organic ground beef
¼ teaspoon ground black pepper
½ + ¼ teaspoons fine grain sea salt
1 teaspoon chili powder
1 ripe avocado, divided
2 tablespoons Greek yogurt
1 tablespoon mayo (DIY Paleo mayo by following this recipe)
2 teaspoon fresh lime juice
¼ teaspoon ground cumin
A handful of alfalfa sprouts

Directions:

  1. Slice the tomatoes in half horizontally. Carefully scoop out the seeds and membrane with the handle end of a spoon or a fork and set aside.
  2. Place half of the avocado into a bowl and mash with a fork until almost smooth. Add yogurt, mayo, lime juice and cumin. Stir to combine.
  3. Dice the remaining half of the avocado and add it along with 1/4 teaspoon of salt. Stir until just blended. Set aside.
  4. In a bowl, season ground beef with chili powder, 1/2 teaspoon of salt, and pepper. Mix well. Divide into four equal portions and gently portion each one into a 1/2 inch patty.
  5. Preheat grill or grill pan to medium-high heat. Grill patties three minutes on each side or until desired degree of doneness is reached.
  6. While patties are cooking, lightly grease a medium no-stick pan with olive oil. Heat pan over medium-high heat. Add tomato halves face down and cook for two-three minutes (they should just begin to brown).
  7. Flip the tomatoes and cook for 20 seconds on the other side so they have a bit of color there as well.

To assemble burgers: Place a pinch of sprouts on the bottom of each half tomato, then top with a beef patty, two Tablespoons of avocado sauce. Finish with the other half of each tomato. Serve immediately.

Nutrition Counseling Program

Does the Paleo Diet appeal to you? Would you like to have a nutrition counseling program that is customized to meet your needs?

Contact Dietary Rehab Today For A Free Assessment!

TAGS: DietPaleo DietRecipes

Carrie’s Knockout Chili

May 23rd, 2012
0

Submitted by Carrie Padgett

chiliEverybody loves chili. Most people view chili as a “cold weather” food. If you only eat chili when its cold outside, you miss an incredible opportunity to use fresh garden ingredients, which gives this traditional american meal a subtle but noticable flavor jolt. This is a very quick and easy stove top version.It has no beans ( shout out to Texas) and minimizes other carb-heavy ingredients without sacrificing taste. The tomato paste thickens it rathar than corn starch or flour that many chili recipes call for.

Ingredients:

2tbsp butter

5oz (1/2 large) white onion- diced

2 cloves garlic, minced

1 fresh jalapeno, minced

2.5lbs ground beef

4tbsp tomato paste

2c homemade beef stock

2 c diced fresh tomato

3tbsp chili powder

1/2tsp cayenne pepper

2tsp paprika

1tbsp ground cumin

1tsp salt

Directions:

In a large pot, melt butter, then add onion, jalapeno, and garlic. Cook until onions are soft and translucent, about 5 minutes. Add ground beef, cook until browned. Add remaining ingredients, stir thoroughly and let simmer 20-30 min. Top with shredded sharp cheddar, sour cream, and sliced avocado.

TAGS: Recipes

Eggplant Parmesan

May 14th, 2012
0

eggplant parmesanLasagna’s poor little cousin rarely gets press in mainstream society. But it has one huge benefit over lasagna…. It can be made with all-natural ingredients very easily. Techinically, due to my inclusion of meat, my version isn’t eggplant parmesan. The pork adds a great taste bud twist to the usual recipe, as well as some much needed protein! It can easily be made meat-free and is equally delicious, for those in the vegetarian camp. Give this grain free version a try and see what you think. I would bet even Garfield will approve.

Ingredients

2 Eggplants

1 container of  parmesan cheese

16 oz high quality marinara sauce

1 pound ground pork or nitrate-free sausage

2 cups almond meal

4 eggs- beaten

½ cup fresh basil

kosher salt

black pepper- freshly ground

2 tsp oregano

1 tsp sage

1 clove garlic- minced

Extra virgin olive oil

Directions:

Pre-heat oven to 350 degrees. Cut eggplants lengthwise into slices roughly 1/8 inch thick. Place in colander and sprinkle lightly with kosher salt. Let sit in sink for 30 minutes to sweat excess moisture out of slices.  While slices are sweating, crumble and cook ground pork in skillet with 2 tsp black pepper and the minced garlic. Combine almond meal, oregano, sage, and 2 tsp kosher salt and blend together and place on plate. Beat eggs and place in separate container. Heat skillet with olive oil to medium heat. Begin dipping slices of eggplant in egg wash, dredging in flour mixture, and frying in olive oil on both sides until light brown. Once finished, begin layering mixture into 9 x 11 baking dish. Place a layer of eggplant on bottom, followed by a layer of marinara, then a layer of pork, a dusting of cheese and fresh basil. Repeat until complete, topping with a layer of cheese. Bake until cheese is melted and top is lightly brown (around 30 minutes.) Wait 15 minutes before serving.  Serves 8.

TAGS: Recipes