Green Pistachio Herbed Sauce

Green Pistachio Herbed Sauce for Salads and Veggie Dishes

Just throw everything in your food processor and there you have it!  A great tasting green sauce for salads, veggies, on sandwiches and to use a dip.

green sauce

Ingredients

  • 1 avocado (peel removed)
  • 1 c. total of parsley and cilantro (I put one bunch of each into the food processor)
  • 1 clove garlic
  • Dash salt
  • ½ cup filtered water
  • Juice of ½ a lemon or 1 T. real lemon juice
  • ½ cup EVOO
  • ½ cup raw pistachios
  • Dash coriander

Directions

Combine all in food processor.  Store in fridge until use. 

Did you know that coriander comes from the same plant as cilantro leaves?

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Spring Cabbage Slaw Salad

Spring Slaw

I love cabbage so I am always tweaking some dressings for a coleslaw blend. 

spring slaw 2

Ingredients

  • 4 cups of cabbage (I buy a bag of shredded cabbage or coleslaw mix)
  • 2 cups of shredded carrots (I buy organic shredded carrots)
  • 1 bunch org. cilantro chopped
  • 1 bunch org. parsley chopped
  • ½ cup slivered almonds
  • ¼ a red onion diced

Dressing

  • 6 T. EVOO
  • 4 T. Apple cider vinegar
  • 1 T. raw local honey
  • 1 t. Dijon mustard
  • Dash s/p

Directions

  1. Place all salad ingredients into a large bowl.
  2. Whisk together all the dressing ingredients and pour over the cabbage blend. Mix well. Refrigerate until ready to serve. 
  3. Adjust dressing to suit your taste-double amount if desired.

Note: can also add avocado slices at end. Add in protein to make it a meal

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Lemon Poppy Seed Bread GF Paleo

Lemon Poppy Seed Bread

Gluten, soy, dairy free, Paleo Friendly

This was a nice Spring Treat that I made recently for Easter.  It was very easy to make. Very moist!

poppy seed bread

 

Ingredients

  • ½ c. coconut flour
  • ½ tapioca flour
  • 1/8 c. poppy seeds (I used a little more)
  • ¾ t. baking soda
  • Dash sea salt
  • 1 T. grated lemon zest
  • 6 pasture raised eggs
  • ½ c. maple syrup
  • ¼ lemon juice (not from concentrate)
  • 1 t. vanilla extract

Directions

  1. Preheat oven to 350 degrees. Blend together the coconut flour through to the zest.
  2. In a separate bowl whisk, together the eggs through the lemon juice
  3. Add the wet ingredients to the dry. It at first will look like thin liquid but coconut flour is highly absorbent so give it a minute and it will thicken up
  4. Line a 8×8 tray with parchment paper. Pour in the batter
  5. Bake for 30-35 minutes-watch so that it does not burn. (35 was too long in my oven)

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Chicken Asparagus Roll Ups

Chicken Asparagus Roll Ups

Gluten free

This was easier to make than I thought and good!

chicken asparagus roll ups

Ingredients

  • 4 organic chicken breasts (flatten them out or slice thin)
  • ½ cup mayo (I like Primal Kitchen mayo b/c it is soy and canola free-it uses avocado oil)
  • 3 T. Dijon mustard
  • 1 T. lemon juice (not from concentrate)
  • 2 t. dried tarragon (or spice blend of choosing for chicken)
  • s/p
  • 16 spears asparagus
  • 4 ounces grass fed cheese (or opt for vegan cheese or omit) (if you are casein sensitive you may be able to use goat cheese)
  • 1 cup gluten free bread crumbs

 

chicken asparagus roll ups 2

Directions

  1. Preheat oven to 425. Soften asparagus by steaming in steamer basket for several minutes (or cook on high in microwave for one minute)
  2. Flatten your chicken breasts and lay them out on a parchment lined baking tray
  3. Blend sauce ingredients together (mayo, mustard, lemon juice, tarragon, s/p)
  4. Spread some sauce onto each chicken beast then place some cheese on the chicken and then asparagus (you may need to cut your asparagus into halves or thirds). Use one half of the sauce mixture and save rest for the top of the chicken
  5. Roll up the breast and tuck the ends underneath
  6. Spread more sauce on the tops and then sprinkle with bread crumbs.
  7. Bake for 25 minutes

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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7 Reasons to Add this Booster Food into your Diet: Nutritional Yeast

Why You Should Add this Booster Food to your Daily Meals: Nutritional Yeast

By Karen Brennan, MSW, NC, BCHN®, Herbalist

Nutritional Yeast: What is it?

nutritional yeast in bowl

 

It is not a plant nor animal food but rather a fungus like mushrooms.  It is a good addition to a vegan, vegetarian, paleo, gluten free and dairy free diet. 

I have Candida, I am avoiding foods that contain yeast, can I eat nutritional yeast?

The yeast you find in breads and beer is a live and active yeast.  Nutritional yeast comes in a dried flake form and is not an active yeast.  This means you cannot use it to make bread or beer but more importantly it will not lead to overgrowth of yeast/candida in the body.  Therefore, because it has been deactivated it cannot cause or contribute to candida. You may read otherwise on the web but nutritional yeast is safe to it. 

What causes overgrowth of candida (healthy people will always have some candida) is a diet high in sugary/processed foods and drinks, antibiotic use and birth control pills to name a few root causes.  To learn more about what candida is, what are more causes, symptoms and more importantly, how to address it read this article

What are the Benefits of Adding this Food into my Diet?

  • Beta Glucan fibers found in nutritional yeast help to maintain the body’s defense against pathogens (this was found in a study in which participants consumed a spoonful daily)
  • Another study in which participants consumed one half a spoonful found that mood states improved and they had significant boost in feelings of vigor.
  • It is a great addition to vegan and vegetarian diets due to its protein and B vitamin content. It also has a cheesy taste so many use it to replace cheese in their diet. 
  • It contains all nine essential amino acids.
  • It is a rich source of 14 minerals and 17 vitamins
  • It has antiviral and antibacterial properties
  • It may be useful for candida, chronic acne, diarrhea, and immune system support.
  • Athletes use it for an energy boost

How Do I use it in My Recipes?

zucchini pasta tomato nutrtional yeast

You can add nutritional yeast to many dishes that you make.  Add it at the end to hot and cooked dishes as high temperatures may destroy the nutritional benefits of the yeast.  For instance, add some to your cooked chicken curry dish or to your favorite pasta sauce. 

  • Sprinkle it on your stove topped cooked popcorn
  • Add it into hummus, pesto, pasta sauces and cold soups
  • Sprinkle onto your salads and cooked vegetables
  • Use it as you would use grated cheese
  • Add to bean and rice or whole grain dishes.

Recipes with Nutritional Yeast

Will my local Grocery Store Carry Nutritional Yeast?

  • Your local traditional grocery store may not but many are adding healthier options. For instance, many Wal Marts and King Soopers now contain nutritional yeast products. Whole Foods and other local natural grocery stores and vitamin shops should carry nutritional yeast. 
  • Otherwise order online from www.thrivemarket.com, amazon or many other healthy whole foods or vitamin websites.
  • Because I only use a small amount per day I store mine in a glass jar in the fridge to maintain freshness. Otherwise, store in your pantry or cupboard. It should keep for up to 2 years. 

What You Need to Know

  • Those with Gout may want to keep the amount to ½ a teaspoon per day due to its purine content
  • You may have heard that some nutritional yeast products contain lead. These brands have no detectable lead in them-Bob’s Red Mill, NOW, Bragg’s, Dr. Fuhrman, and Red Star.  However, no matter what the brand, it is safe to consume 2 tablespoons per day. 
  • Some nutritional yeast products contain B12 while others do not. Read the label. If you are a vegan or vegetarian and avoid meats, it is still best to supplement with B12 in a methylated form. It is a myth that B12 is naturally found in nutritional yeast-it must be added in. 
  • It does NOT contain MSG as you may hear this rumor. Yeast is a natural source of the umami flavor or natural glutamic acid.  The glutamic acid is bound to other amino acids. The glutamic acid that is MSG is not bound.  When you consume glutamic acid from real foods, your body controls how much is absorbed.  Excess glutamic acid is passed off as waste not stored in your body.  MSG that is added to fast food and processed foods is an excitotoxin that overexcites your cells. 

 

Sources

http://nutritionfacts.org/2017/02/14/benefits-of-nutritional-yeast-to-prevent-the-common-cold/?

http://articles.mercola.com/sites/articles/archive/2016/04/04/nutritional-yeast-aspx

Bauman, E. & Friedlander, J. (2014) Foundations in Nutrition.  CA: Bauman College

Wood, R. (2010) The New Whole Foods Encyclopedia.  NY: Penguin Books

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Millet and Cauliflower Mash

Cauliflower Mash with Millet

By Karen Brennan, MSW, NC, BCHN ®, Herbalist

While many think of millet as a grain it is actually a seed.  For that reason, I wonder if it should be included in the paleo diet plan.  This is a twist on cauliflower rice. This recipe was also very simple and quick to make. 

millet cauliflower mash

Ingredients (serves 3-4)

  • 1 T. avocado oil
  • 1 c. diced onion
  • 2 cloves minced garlic
  • 1 t. sea salt
  • 1 c millet
  • ½ of a head of cauliflower, chopped (I used an entire small head of cauliflower)
  • 2 ½ cups chicken broth or bone broth (more on hand as needed) I added about another 1/2 cup. 
  • 1 T. nutritional yeast (optional but a good protein and B vitamin boost)
  • Dash pepper/salt
  • ¼ c. chopped fresh cilantro (or parsley)

Directions

  1. In a large pot over medium high heat, warm the avocado oil and sauté the onion and garlic with the salt for about 5 minutes
  2. Add in the millet, cauliflower, broth and dash salt. Increase the heat to high and bring to a boil. Then reduce the heat to medium and simmer for about 40 minutes stirring regularly and until the millet is cooked through and the liquid has been absorbed.  This should have a creamy consistency.  Add more broth if needed
  3. Use a potato masher to break up any of the cauliflower as need. At this point you can leave out the nutritional yeast or add it in and add salt and pepper to your taste. 
  4. Add the cilantro and serve.

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Millet Peanut Butter Chocolate Chip Cookie

Millet Chocolate Chip Cookies with Peanut Butter

By Karen Brennan, MSW, NC, Herbalist, BCHN ®

A sweet treat to have on occasion that is gluten free but also does not contain brown rice flour.  Many GF products contain brown rice flour which is high in arsenic so it is best to limit the amount of brown rice and brown rice flour if eating a GF diet.  See my article on the benefits of millet http://trufoodsnutrition.com/10-reasons-why-you-should-add-this-grain-seed-into-your-diet/

millet cookie above

Ingredients

  • ½ c. coconut sugar
  • ½ c. organic brown sugar
  • 1 c. peanut butter (or try with almond butter)
  • ½ c. grass fed butter softened (or if DF use spectrum)
  • 1 pasture raised egg
  • 1 /2 T. pure vanilla extract
  • ¾ c. millet flour
  • ¼ c. arrow root starch
  • ½ tsp. baking soda
  • ½ tsp baking powder
  • 1/2 tsp. xanthan gum
  • Dash sea salt
    • 1 c. dark chocolate chips (I like Lily’s or Enjoy Life chocolate chip brands)

millet cookie dough

Directions

  1. Cream the butter with the sugars and the peanut butter. Add the egg and blend
  2. In a separate bowl, whisk the flour, starch, baking soda and powder and salt
  3. Add the dry ingredients into the wet ingredients and combine well
  4. Add in the dark chocolate.
  5. Wrap the dough in parchment paper and chill in fridge for at least 30 minutes
  6. Place dough on parchment lined cookie tray and bake for 12 minutes at 350 degrees F.

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Chinese Chicken Dish-a Healthier Version of General Tso’s

Chinese Chicken

(General Tso’s chicken revised)

Gluten, soy and dairy freetzao chicken 2

 

If you like takeout Chinese food, here is a healthier substitute for General Tso’s chicken dish. You can use store bought hoisin sauce but I made my own and the recipe for that is below.  (I opted to make my own as I wanted to avoid soy in this recipe)

Ingredients

  • 1 pound organic chicken cut into small pieces
  • 2 T. non -GMO cornstarch plus 1 t. (or use arrowroot)
  • 1 t. sesame seed oil
  • 2 cloves garlic chopped
  • 1 small piece of ginger root, peeled and chopped
  • 2 T. coconut aminos
  • 1/2 c. organic chicken broth (or bone broth)
  • 1 T. rice wine vinegar
  • 2 T. tomato paste
  • 2 t. hoisin sauce (see recipe below)
  • 1 t. pure grade B maple syrup or local honey
  • 2 T. water
  • 2 T. sesame seeds

Directions

  1. Preheat oven to 375
  2. Coat the chicken with the 2 T. of the cornstarch.
  3. Place the chicken on a parchment lined tray and place in oven for 12-15 minutes
  4. Meanwhile, in a pan, heat the oil and add in the garlic and ginger and cook for 1-2 minutes
  5. Add in the coconut aminos, broth, vinegar, paste, hoisin sauce, and maple syrup. Bring this to a boil
  6. Reduce the heat to medium and continue to cook for 4 to 5 minutes
  7. Blend the 1 t. corn starch with the 2 T. water and add to the sauce and blend well.
  8. Boil for 3 to 4 minutes
  9. Add in the chicken
  10. Sprinkle with sesame seeds if desired right before serving
  11. Serve with basmati white rice and sautéed vegetables

Hoisin Sauce

Ingredients

  • 4 T. coconut aminos
  • 2 T. peanut butter (or can use black bean paste)
  • 1 T. honey
  • 2 t. rice vinegar
  • 1 clove garlic chopped
  • 2 t. sesame seed oil
  • Dash pepper
  • 1 t. Chinese hot sauce (I did not add this in to mine as I don’t like spicy)

Blend all ingredients together. Use amount needed for recipe. Store rest in mason jar in fridge.

 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition, and author of the Tru Foods Depression Free Nutrition Guide E book http://trufoodsnutrition.com/tru-foods-nutrition-and-supplement-plan-for-depression-e-book/  (and now in hard copy too http://trufoodsnutrition.com/ ) and owner of Tru Foods Nutrition Services LLC, will help you get to the root causes of your health conditions with an individualized plan instead of symptom management so that you can feel better finally!
 For more information visit  www.trufoodsnutrition.com or call 303-522-0381

Like this information? Know someone who can benefit from it?  Please share!

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Detox Salad

Detox Salad

detox-salad-pic

 

While I am not a huge fan of detox diets, this is a salad that can be added into your meals and contains vegetables and herbs that aid in detoxing the body.  This salad can be used as a side dish and or you can add some protein to it, maybe some avocado slices, etc. and take it to work for lunch the next day. 

Ingredients

  • 1 small head broccoli
  • ½ head cauliflower
  • 3 carrots chopped
  • ½ a bunch parsley
  • ½ a bunch cilantro
  • 1/8 cup raw sunflower seeds
  • 1/8 cup raw pumpkin seeds
  • 2 T. nutritional yeast
  • Ratio: 3 T. EVOO and 1 T. lemon juice
  • s/p to taste

Directions

  1. Place the broccoli florets into food processor and process into small pieces. Remove and place in large bowl
  2. Next add in the cauliflower and process until very small pieces and then add to bowl with broccoli.
  3. Next add in the carrots the food processor and then add to the bowl with broccoli and cauliflower
  4. Chop up the parsley and cilantro and add to the bowl. Add in the yeast
  5. In a separate bowl, blend the EVOO and lemon juice. Add s/p to taste. Pour over broccoli blend and mix in.  Depending on how much broccoli blend you have and your taste preference, you may need to increase the amount of the dressing. 
  6. Note: you can adjust this recipe to your taste. Next time try basil and garlic or sliced almonds. 

Cilantro: this herb is great for cleansing.  It contains compounds called flavonoids. These antioxidants bind to heavy metals and aid their removal from the body via urine. These compounds can also help fight inflammation caused by toxic overload.

Cauliflower and broccoli: these foods contain organosulfur compounds, essentially a fancy way of saying they contain sulfur.  Sulfur rich foods can reduce inflammation, and bind to and aid in the excretion of heavy metals. They also can protect the liver from toxins.  I bet you can’t say that about your fast food burger!

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition, is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit   www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Twelfth Recipe of Christmas: Green Beans with Miso Sesame Sauce

Green Beans with Miso Sesame Sauce

This is an easy and quick weeknight side dish but is also “fancy” enough to serve to company

green-bean-with-miso-sauce

Ingredients

  • 1 pound green beans with trimmed ends
  • ¼ c. rice vinegar
  • 2 T. miso paste
  • 2 T. plus 1 tsp. sesame seeds

Directions

  1. Steam the green beans in the top of a steamer pot with the lid on.  When the water in bottom pot is boiling, reduce heat to low.  Check the beans so that they do not overcook. Beans should only take several minutes. 
  2. While the beans are steaming, make the miso sauce. Grind 2 T. of the sesame seeds in a coffee grinder. If you do not have one, then place the seeds in a bag and run a rolling pin over them several times. Mix together the miso paste, rice vinegar and 2 T. of ground sesame seeds. Whisk well. 
  3. When the beans are cooked, place in a bowl and mix in the miso sauce. Sprinkle on the rest of the sesame seeds and serve. 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit her site at  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like here fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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