Foods, Uncategorized

Apple Fritter, Gluten Free, Vegan, No Processed Sugar

applefritter

APPLE FRITTER (GLUTEN FREE, VEGAN, NO PROCESSED SUGAR)
• 3/4 cup gluten-free all purpose flour
• 1/4 cup coconut sugar
• 3/4 teaspoon Himalayan sea salt
• 1 1/2 teaspoon baking powder
• 1 teaspoon cinnamon
• 1/3 cup milk of choice
• egg replacer for one egg or one egg
• 1 teaspoon vanilla
• 1 cup chopped apple
Glaze Ingredients:
• 2 cup coconut sugar
• 2 tbsp. arrowroot powder
• 1 1/2 tablespoon milk of choice
Apple Fritters Instructions:
1. Preheat oven to 300 degrees.
2. In pan over medium heat, heat enough coconut oil to fill one inch of the pan. (I use a small pan and make the fritters one at a time in order to not waste too much oil.
3. While oil is coming to heat, mix dry ingredients in one bowl and wet ingredients in a separate bowl.
4. Combine wet ingredients with dry ingredients and mix until smooth. Using a spatula, fold in apple until apples are covered with batter.
5. To test oil drop cold water into oil and oil should begin to pop when hot enough. Reduce heat to medium low.
6. Using hands, drop flattened or rounded fritter into oil and allow frying for about 3 minutes or until browned and flipping to other side.
7. Drain fritters on paper towel.
8. After all fritters are made and drained on paper towel, place in oven safe container and place in oven for 10 minutes.
9. In coffee grinder or Vitamix, powder coconut sugar and blend arrowroot powder into coconut sugar. Add milk and mix to make glaze.
10. Remove fritters from oven and when cool to touch, dip each side of fritter in glaze and return to baking pan to cool.
11. These fritters are delicious served warm.

Health and Wellness Associates
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312-972-WELL

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Foods, Uncategorized

Zucchini Lasagna

zucchinilasagna

Zucchini Lasagna

Ingredients

  • 5 medium zucchini (2 lb.)
  • Olive oil cooking spray
  • 1½ teaspoons kosher salt, divided
  • ½ teaspoon black pepper, divided
  • ½ teaspoon garlic powder
  • 1 tablespoon olive oil
  • 1 lb. 85% lean ground beef
  • 1 tablespoon minced garlic
  • 1 (15oz) container whole milk ricotta cheese, room temperature
  • 2 large eggs
  • ½ cup (packed, 1oz) chopped fresh basil
  • 1⅓ cup no sugar added marinara sauce
  • 8oz part skim mozzarella cheese, shredded

 

Instructions

  1. Preheat oven to 350 degrees F. Slice the zucchini lengthwise, into ¼-inch-thick strips, getting 6 slices out of each zucchini. Spray the zucchini slices with olive oil coking spray and sprinkle with ½ teaspoon salt, ⅛ teaspoon black pepper and ½ teaspoon garlic powder. Grill the slices, in batches, 2-3 minutes on each side, or until golden and firm – not browned and crisp. Spread on clean kitchen towels to soak up more moisture.
  2. In a large skillet, heat the olive oil over medium-high heat, about 3 minutes. Add the meat, the minced garlic, ½ teaspoon kosher salt and ¼ teaspoon black pepper. Cook, stirring with a wooden spoon to break up the meat, until meat is browned, 5-7 minutes. Drain into a colander, then mix in a bowl with 1 cup marinara sauce.
  3. In another bowl, with a fork, mix together the ricotta, eggs, basil, and the remaining salt and pepper.
  4. Assemble the lasagna: Spread ⅓ cup of the marinara sauce on the bottom of a 9 X 13 baking dish; Top the marinara sauce with a layer of zucchini, then a third of the ricotta mixture, a third of the meat mixture, and a third of the mozzarella cheese; Repeat, arranging the zucchini slices in the opposite direction: zucchini, ⅓ ricotta, ⅓ meat mixture, ⅓ mozzarella; Repeat one last time, adding one extra layer of zucchini: zucchini, ricotta, meat mixture, more zucchini, and mozzarella.
  5. Bake, uncovered, until the cheese is golden, about 30 minutes. You can finish by broiling for 2 minutes on high to brown the cheese, if you wish.

Nutrition Per Serving

Serving size: ⅛ recipe Calories: 368.4 Total Fat: 25.7g Saturated fat: 11.8g Carbohydrates: 8.7g Sugars: 3.1g Sodium: 558.2g Fiber: 2.1g Protein: 26.1g

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Foods, Lifestyle, Uncategorized

Keeping Healthy Through The Holidays

keepinghealthy

CHRISTMAS SUGGESTIONS TO KEEP YOU WELL THROUGH THE HOLIDAYS

 
The Christmas holidays commonly cause a flare of allergies for the following reasons:
1. Food is abundant. There is a tendency to drink more milk and eat more chocolate, sugar, corn (in the form of corn syrup or dextrose), and wheat products. If you have no symptoms, or if your symptoms are relieved with your present allergy extract, you need not be concerned. If you have an allergy extract to treat these foods, check to be sure that the extract doses are correct. After avoiding these in all forms for 4 days, add these specific foods back into your diet, one at a time, at a four day interval. You can do one food in the morning and one in the afternoon. Does your extract prevent the symptoms?
Remember, asthma, hives or colitis, in particular, can suddenly appear – or reappear if certain foods are a problem. Colitis may not appear for 8 – 48 hours after eating a problem food, but hives are usually evident 15 minutes to one hour after ingesting something that is allergenic.
2. Eggnog can be a major problem. No form of egg has more potential for causing trouble than raw egg white, so eggnog can cause many symptoms, particularly in children who have asthma or eczema. Store-prepared eggnog can contain additives. Read labels carefully. If you are unsure if egg causes a reaction, put drop on skin and see if that spot becomes red in 15 minutes. If it does not you can put a drop on tongue. Check pulse, check breathing and check muscle strength if you know how to do this. Do not do any egg exposure if you already know egg causes a visit to the emergency room.
3. Be extremely cautious about nuts. Remember that if your child is allergic to peanuts and takes a walnut from a dish of mixed nuts that contains peanuts, there could be enough peanut on the walnut it touched to cause someone to have a violent reaction. Keep your allergy meds handy over the holidays. Have both antihistamines and asthma meds on hand.
4. Churches can cause allergies due to incense, candles, decorations, and the odors of mothballs and perfume, as well as from possible years of molds and dust in the air. Malls, restaurants and lavatories also cause many problems due to Christmas trees, fragrances and other chemical odors.
5. Generally, Christmas presents do not cause much difficulty, except for scented personal items, toys made of soft, smelly plastic which exudes chemical odors, or polyester clothing, which contains the chemical formaldehyde.
6. Natural Christmas trees can cause major problems. Some children become ill just walking into a field where they grow because of the pine odor, or from molds growing on the trees and vegetation. There is no pollen at this time of year. If Christmas trees are a problem, call your allergy doctor. You might need to be checked for pine terpines and molds. Even if you avoid real pine trees at home, your child can be exposed to trees and real Christmas greenery at school, church, malls, etc. So – caution. You can’t totally avoid pine at this time of the year.
7. In addition, some Christmas trees are sprayed with toxic chemicals, herbicides and pesticides. Leukemia has been found in excess in some communities where Christmas trees are grown for a cash crop. In the Appalachian Mountains, the incidence of cancer is nine times the number expected in a population of 36,000. They are trying to decrease the amount of chemicals used on trees in that area to see if there is less cancer.
If chemically treated trees are brought into your home, your house will be contaminated with these same chemicals. An Austin air purifier (480-905-9195) might help a lot because this one can eliminate some 3000 chemical odors..
8. Artificial trees sometimes have an odor because they are synthetic and made from chemicals. They also can be dusty and moldy from storage and these can cause symptoms. If you use any color or odor sprays on a natural or artificial tree, the chemical odors can definitely cause symptoms. Check the chemical to be used in the typical manner.
9. Christmas tree ornaments are often dusty, old and moldy. Simply going into the attic or basement to obtain them certainly can cause allergies.
10. Traveling and visiting can cause a recurrence of allergies. If you visit a relative’s home, and your child immediately becomes sick because of perfume, tobacco, dust, pets, molds, etc., it would be very wise to leave immediately and go to a hotel providing it causes less difficulty . Take your air purifier with you if you are spending the night at someone’s home.
The stress and strain of Christmas, along with lack of sleep and excitement related to the holidays, can certainly make all of us more prone to infections and allergies. Some extra D3 and magnesium (500 mg) might also help. Try ACS ( An improved form of colloidal silver) for all sorts of infection. Buy Oscillococcinum at the drug store – it’s very effective and inexpensive. For food or chemical reactions, 1-2 tsp of baking soda in a half glass of water can often help in 15 minutes.
Hope the above will help you have a have a most delightful, healthy and heart -warming holiday. It is a great time of the year for sharing , showing you truly care and being with those you love the most.
Blessings,

 
Health and Wellness Associates

Archived
Doris Rapp , M.D.
312.972.WELL