Recipes

As the weather heats up it’s nice to have something cool and refreshing to enjoy. Popsicles are a hit with kids but the commercial brands in stores have an ingredient list which spells bad news. The high fructose corn syrup, added sugars, artificial colors and flavorings are literally paving the road to disaster for our children’s health.

Since the increased use of high fructose corn syrup in the 1970’s till now we’ve seen a rise in many lifestyle diseases like obesity, asthma, arthritis, liver disease and heart disease. This product is now the main sweetener in soda and many processed foods. It’s easy to over eat these foods because there is no fiber in them to fill us up. The more we eat them the sicker we get, day after day, year after year.

Read your labels. If you see high fructose corn syrup or any added sugar among the first three ingredients put it right back on the shelf and never give it to your children.

Instead of stocking your freezer with those processed Popsicle mixtures I have a recipe you can try. This is a simple recipe that will be fun to make and eat during these hot months. It is also filled with foods that heal and none of the bad stuff you find in the freezer aisle of the supermarket.

Ingredients

1 cup frozen blueberries

2 frozen bananas

2 cups water

5 pitied dates (Sweeten to taste by adding more or less)

Directions

Place in blender for 1 minute

Pour mixture into Popsicle molds ( Don’t fill to top. Leave about 1/2 inch from top to allow for expansion during freezing)

Freeze for at least 4 hours then enjoy!!

Happy Summer!!

Dr Kathy

References

1. Am J Clin Nutr. 2004 Apr;79(4):537-43. Consumption of High-Fructose Corn Syrup in Beverages May Play a Role in the Epidemic of Obesity

2. Nutr J. 2015 Oct 16;14:107. Intake of High Fructose Corn Syrup Sweetened Soft Drinks Is Associated With Prevalent Chronic Bronchitis in U.S. Adults, Ages 20-55 Y

All the talk right now is about corona virus and understandably so. Our lives have been changed forever because of this pandemic. As we continue to focus on the best ways to fuel our bodies it is going to be important to figure out ways to get dairy out of the diet. Dairy has been linked to increased mucus production in the respiratory tract and can be a very troublesome food allergen leading to lung disease. With COVID -19 preferentially attacking the lungs it’s not the best time to have foods that weaken our lung function . The wonderful news is that you can skip the dairy (cow’s milk, cheese, yogurt, butter, ice cream) and still enjoy many of your favorite foods. Trust me, there is a yummy, healthier alternative for all the animal based foods that make us so sick.

The variety of milks that can be made from plants is endless. On the blog, I have shared recipes for almond milk and one for walnut rice milk. This one has to be by far the most decadent. Cashews make a very rich, creamy and absolutely delicious milk.

Ingredients:

1 cup cashews (raw unsalted)

4 dates pitted (add less or more to suit taste)

½ tsp salt

4 cups water

Directions:

Blend all ingredients in a high-speed blender for one minute and serve hot or cold.

This milk does not need to be strained as the cashew nut is soft and easy to blend up into a smooth milk.  You can substitute in any recipe that calls for milk and nobody will know the difference.

Be safe during these trying times,

Dr. Kathy

References

1.Milk Other Than Breast Milk and the Development of Asthma in Children 3 Years of Age. A Birth Cohort Study (2006–2011); Nutrients. 2018 Nov; 10(11): 1798.

2.Integrative Medicine for Respiratory Conditions: Asthma and COPD; Med Clin North Am. 2017 Sep; 101(5): 925–941.  Gloria Y. Yeh, MD, MPH and Randy Horwitz, MD, PhD

I have tons of yummy plant-based recipes to share with you but given that we are all in preparation mode during the spread of COVID -19, I will share some more useful recipes for the immediate situation. The  World Health Organization has classified the COVID-19 infection as a pandemic which means this infection is prevalent all throughout the world.

It’s likely that you and I will come in contact with this virus. If and when you do come face to face with this tiny but mighty terrorist you want to be ready. There is no vaccine or medication you can take to treat this and so we have to rely on standard precautions and the power of our immune systems to make it through.

Here are some simple recipes that you want to have on hand if you or your loved ones should become infected.

Saltwater Gargle
Ingredients:
1 8 oz glass of warm water
1  teaspoon of sea salt

Directions:
Boil water then add salt and stir. Wait for it to cool. Gargle within the first few minutes of the signs of a sore or scratchy throat. Do this for five minutes at least three times a day. Spit out water after gargling. If you are in close contact with someone battling a virus you can also do this regimen on yourself as a precautionary measure.

One of the first lessons we were taught in medical school microbiology is that viruses don’t like warm environments and they don’t like salty solutions. So warm saline (salty water) is a real bummer for them. This environment decreases their pathogenicity (strength) and makes it harder for them to keep traveling down into your respiratory system.

Natural Lung Decongestant and Cough Suppressant
Ingredients:
2 bulbs garlic
1 whole white onions
4 inches of ginger
1 cup of honey
Juice of 6 lemons
1/2 teaspoon oregano oil
1 teaspoon peppermint oil
1/2 teaspoon cayenne

Directions:
Combine all in blender for about one minute. Place in airtight glass container and store in refrigerator. Take 1 teaspoon three times a day as needed.

All the ingredients in this recipe assist your body in its fight to conquer the virus. They either enhance the function of your immune system or are directly antiviral in nature. It will be an excellent mixture to help soothe the symptoms of a viral infection that leads to nasal congestion and cough.

Carrot, Apple, Beet Juice
Ingredients:
8 carrots (organic)
8 red apples
2 large beets
2 stalks of celery
1 lemon
1 inch ginger

Directions:
Wash all produce well. Peel carrots and lemon. Put all produce through a juicer. Drink 8 oz of juice to replace a meal.

When you or your loved one get infected with the virus your body needs to concentrate on rest and healing. It needs a break from dealing with the complicated digestive process at this time.  Stop eating  your regular diet and switch to a liquid diet for a day or two. This  carrot, apple, beet juice blend can be used to replace regular meals for a day or two. It will provide a burst of vitamins and antioxidants that are essential during this period of illness.

These recipes are not considered cures for COVID-19 or any other viral illness but they may help lessen the blow (intensity) and decrease the amount of time (duration) you find yourself down and out battling the bug.

Please remember: If you develop emergency warning signs for COVID-19 get medical attention immediately. Emergency warning signs include*:

• Difficulty breathing or shortness of breath
• Persistent pain or pressure in the chest
• Confusion or inability to arouse
• Bluish lips or face

*This list is not all inclusive. Please consult your medical provider for any other symptoms that are severe or concerning.

Here’s to a speedy recovery for us all,

Dr. Kathy

Disclaimer:
None of the information in this blog or on this website is intended to replace the advice of your regular medical provider. Please consult your personal provider for all medically related questions.

References:

https://www.cdc.gov/coronavirus/2019-ncov/index.html

“A Pilot, Open labelled, Randomised Controlled Trial of Hypertonic Saline Nasal Irrigation and Gargling for the Common Cold”. (Sci Rep. 2019 Jan 31;9(1):1015. doi: 10.1038/s41598-018-37703-3)

Here’s a nice dessert to take to that holiday party this season. These coconut macaroons are definitely a hit. Once you place them on the serving table they’ll be gone literally in seconds. This sweet treat has no processed sugar, no trans fats and no artificial additives. They are high in fiber, and are even loaded with vitamin A from the carrots (but nobody knows they have carrots unless you tell them)

So here’s the recipe:

2 cups unsweetened shredded coconut

1 cup grated carrots

1/2 cup whole wheat flour
1/4 cup water
1/2 cup agave (can also use honey, just avoid processed granulated sugars)
2 tablespoons oil
1 teaspoon vanilla extract
1/2 teaspoon salt

Directions:
Mix all ingredients together then let stand for 10 minutes. This part is important because if you try to form little balls right away they will fall apart. After 10 minutes it will become easier to form the little macaroon balls and they will keep their shape.  Shape into small round balls ( maybe 1/2 inch wide) then place on nonstick cookie sheet. Bake at 350°F for 20 minutes.
Let cool and enjoy.
This recipe makes about 24 macaroons. I usually double or quadruple the recipe with no problems.

These will be a sweet treat for the holidays!
Here’s to the best of health for you and your family
Dr. Kathy.

A patient recently told me about golden milk. Golden milk ? I had never heard of that one before.  I was  curious and eager to try it out.  So I searched out different recipes and finally came up with the combination of ingredients that I thought were the most healthful. We made it last night and it was totally yummilicious and awesome. Everyone loved it and the kids kept coming back for more! It’s a perfect latte because it has the anti-inflammatory spices of turmeric and ginger. The maple syrup as a sweetener is a far better option than white sugar. Using a nut milk instead of cows milk is much better for fighting inflammation and avoids all the saturated fat, mucus, antibiotics and casein in cows milk which is the last thing anybody needs.

So here is the recipe.

• 2 cups almond milk (or use any nut milk of your choice)
• 2 tbsp maple syrup (replaces refined sugars)
• 1/4 tsp ground turmeric (potent anti-inflammatory spice)
• 1/2 tsp ground cinnamon
• 1/2 tsp vanilla extract (optional)
• 1/4 tsp ground ginger (optional)

Mix all ingredients together in a blender and serve

You could skip the blender and stir in a pot over gentle heat to allow all the ingredients to dissolve well.

Enjoy!

Best of health to you and your family,

Dr Kathy

Its amazing when you think of the fact that almost any nut and grain can make a super delicious milk. The combinations are limitless and it is totally impossible to be bored on a whole food plant based diet. I’m serious. I was experimenting in the kitchen (my favorite laboratory) and made this rice walnut milk. It tasted so good. You really have to try this. If there are issues with nut allergies just leave out the walnut. Its that simple. I found that the walnuts added more body to the milk and gave it a great flavor. Walnuts are a super food. They are high in linoleic acid which helps lower cholesterol, help in nerve formation and building up of antibodies. It also has loads of omega 3 fatty acids. The same kind found in fish. This also reduces cholesterol and reduces inflammation. Walnuts have significant protein and vitamin B. They are good sources of trace elements like zinc copper and manganese. So if you aren’t a walnut eater its time to rethink that one. Adding walnuts to your rice milk makes this a power drink and it easily replaces cows milk in any recipe. Enjoy!

Ingredients

1/2 c raw walnuts

1/2 c cooked brown rice

1/2 tsp sea salt

4 pitted medjool dates

4 c water

Add all ingredients to high powered blender for 2 minutes.

Pour and enjoy over cereal or any recipe which calls for milk.

Till next time

Be well

Dr Kathy

Sunday has been renamed “waffleday” in our home! We all look forward to it with great enthusiasm. Some a little more than others! I found a great recipe that allows me to make a big batch with wholesome ingredients and then store in the refrigerator till next “waffleday”. I like this recipe a lot because it is all plant based and combines different grains and nuts. It is oil free, egg free and sugar free. The best part is it tastes so good and keeps us all full practically the whole day because it is so high in fiber. It’s important to eat high fiber foods which keep you full because it helps maintain stable blood sugar levels and decreases the need for snacking.
Okay without further delay…
Waffle mix
Obtained from the book Seven secrets by Neva & Jim Brackett
8 c quick oatmeal
2 c cornmeal or millet (or 1 of each)
2 c cashew pieces
2 c dark flaxseed
1 cup cornstarch
4 tsp salt
1 c raisins

Mix together in a large mixing bowl and pour into a plastic storage bag. Store in freezer or refrigerator. After several uses you should know how much to make for your family.

Using this Mix for 2 persons
Combine 2 cups water with 1 3/4 cups of waffle mix in blender. Blends till smooth – at least 1 minute. Spray waffle iron with oil to avoid sticking. Pour blended mix and bake till done.

I think one of my all time favorite breakfast foods has got to be granola. There’s something just magical and amazing about granola. It’s almost hard to explain. Is it the crunch or the sweet I like so much. Is it that it fills me up so well and keeps me going for hours? It maybe that its a magnet for toppings and I can mix all my favorite nuts, seeds and dried fruit in. Whatever it is, granola does add a pep to my step and there’s no breaking us up.

Oats are an amazing food all by themselves though. You’ve probably heard that eating oats can help lower cholesterol. But you probably never realized that oats are also a source of protein. Yup. Oats are a power food that you gotta keep in your kitchen. When you break down oats into its different components you’ll find it has fiber, minerals, carbs (good carbs), fat ( good fat) and protein. This food helps you stay full for hours which helps you avoid snacking. It helps lose weight, control your blood sugar and has been shown to enhance your mental performance. This is just the short list.

Oats are an excellent choice for breakfast. Add some fruit, nuts and seeds and you’re ready to take on the world.

Since you’ve joined me on this journey I’ve been having fun in the kitchen creating recipes I think you would love. One thing I’ve noticed is that I am a sucker for recipe simplicity. Have you seen those recipes that call for 7/8 of a teaspoon of something. Well that’s not me. It takes me a while to figure out 7/8 of a teaspoon of anything and I’m for sure not putting those measurements in any recipes I create. You have my word on that.

The kids and I have been making our own granola for years. This recipe is one of our favorites. Its easy and guaranteed to be a hit in your home.

10 cups oatmeal (quick or whole rolled)

1 cup shredded coconut (unsweetened)

1 cup sunflower seeds

1 cup pecan pieces

1 tsp sea salt

1 cup water

1 cup olive oil

1 cup maple syrup

1 Tbsp maple extract (can replace with vanilla)

Directions: Mix dry ingredients and wet ones in separate bowls. Pour wet ingredients over dry and stir all together very well. Next spread mixture evenly onto two baking sheets. Bake at 175 degrees F overnight.

Anyone ‘four’ milk?

Why did I say anyone ‘four’ milk? It wasn’t a typo. Our family recipe for almond milk is super easy and tastes amazing. You’ll never forget the recipe because it has one simple recurring number.

• 4 cups water

• ¼ cup almonds

• 4 pitted dates

• ¼ tsp sea salt

Just four simple ingredients.

Blend all ingredients for 2 minutes on high speed. If you prefer a silky milk with absolutely no texture then go ahead and strain through a fine strainer or cheese cloth.  I don’t strain mine. We drink the whole nut, fiber and all. It tastes just fine.

Makes four cups of milk and you can store in the back of the refrigerator for up to one week. This nut milk can be a substitute in any recipe that calls for cow’s milk.

Who needs the extra fat, cholesterol, pus and allergy promoting agents found in cow’s milk? Not me.   Our kids certainly deserve better.

Try this milk and let me know what you think. It is a better choice ‘four’ you and your family 😉

Till next time….  Be well

Dr Kathy