Health and Disease, Uncategorized

Food Allergies

Symptoms of Food Allergies

 

Food allergies are immune-based diseases that have become a serious health concern in the United States. An estimated one-fifth of the population believe that they have adverse reactions to food, but the true prevalence of food allergies ranges between 3 and 4 percent in the general population.

Despite the risk of severe allergic reactions and even death, there is no current treatment for food allergies. The condition can only be managed by allergen avoidance or treatment of food allergy symptoms. Fortunately, there are natural allergy fighters that can help to boost the immune system and enhance the gut microbiota, which helps to reduce the development of food allergies and allergy symptoms.

What Are Food Allergies?

Food allergies consist of an immune system response to a disagreeable food. The body senses that a protein in a particular food may be harmful and triggers an immune system response, producing histamine to protect itself. The body “remembers” this and when this food enters the body again, the histamine response is more easily triggered.

The diagnosis of food allergies may be problematic because nonallergic food reactions, such as food intolerance, are frequently confused with food allergy symptoms. Intolerance derived from an immunological mechanism is referred to as a food allergy, and the non-immunological form is called a food intolerance. Food allergies and intolerance are often linked, but there’s a clear difference between the two conditions.

A food allergy comes from a reaction of the allergen-specific immunoglobulin E antibody that is found in the bloodstream. Non-IgE-mediated food allergies are also possible; this happens when someone is exposed to a food that causes signs and symptoms of an allergy, such as allergic contact dermatitis. A food intolerance is an adverse reaction to foods or food components, but not due to immunologic mechanisms.

For example, a person may have an immunologic response to cow’s milk because of the milk’s protein, or that individual may be intolerant to milk due to an inability to digest the sugar lactose. The inability to digest lactose leads to excess fluid production in the GI tract, resulting in abdominal pain and diarrhea. This condition is termed lactose intolerance because lactose in not an allergen, as the response is not immune-based. Food intolerance are nonspecific and the symptoms often resemble common medically unexplained complaints, such as digestive issues.

IgE-medicated food allergies are the most common and dangerous of adverse food reactions; they cause your immune system to react abnormally when exposed to one or more specific foods. Immediate reactions to IgE-mediated food allergies are caused by an allergen-specific immunoglobulin E antibody that floats around in the bloodstream.

When IgE is working properly, it identifies triggers that could be harmful to the body, such as parasites, and tells the body to release histamine. Histamine causes allergy symptoms such as hives, coughing and wheezing. Sometimes IgE reacts to normal proteins that are found in foods — and when the protein is absorbed during digestion and it enters the bloodstream, the entire body reacts as if the protein is a threat. This is why food allergy symptoms are noticeable in the skin, respiratory system, digestive system and circulatory system.

According to a 2014 comprehensive review published in Clinical Reviews in Allergy and Immunology, the prevalence of food allergies in infancy is increasing and may affect up to 15–20 percent of infants. And researchers from Mount Sinai School of Medicine suggest that food allergies affect as many as 6 percent of young children and 3–4 percent of adults. The alarming rate of increase calls for a public health approach in the prevention and treatment of food allergy, especially in children.

Researchers suggest that this increase in the prevalence of food allergies may be due to a change in the composition, richness and balance of the microbiota that colonize the human gut during early infancy. The human microbiome plays a vital role in early life immune development and function. Since IgE-mediated food allergies are associated with immune dysregulation and impaired gut integrity, there is substantial interest in the potential link between gut microbiota and food allergies.


The 8 Most Common Food Allergies

Although any food can provoke a reaction, relatively few foods are responsible for a vast majority of significant food-induced allergic reactions. Over 90 percent of food allergies are caused by the following foods:

1. Cow’s Milk

Cow’s milk protein allergy affects 2 to 7.5 percent of children; persistence in adulthood is uncommon since a tolerance develops in 51 percent of cases within 2 years of age and 80 percent of cases with 3–4 years.  Numerous milk proteins have been implicated in allergic responses and most of these have been shown to contain multiple allergenic epitopes (targets that an individual target binds to). IgE-mediated reactions to cow’s milk are common in infancy and non-IgE-mediated reactions are common in adults.

A 2005 study published in the Journal of the American College of Nutritionsuggests that the prevalence of self-diagnosed cow’s milk allergy is 10-fold higher than the clinically proven incidence, suggesting that a sizable population is unnecessarily restricting dairy products (for allergy purposes).

2. Eggs

After cow’s milk, hen’s egg allergy is the second most common food allergy in infants and young children. A recent meta-analysis of  the prevalence of food allergy estimated that egg allergy affects 0.5 to 2.5 percent of young children. Allergy to eggs usually presents itself in the second half of the first year of life, with a median age of presentation of 10 months. Most reactions occur upon a child’s first known exposure to egg, with eczema being the most common symptoms. Five major allergenic proteins from the egg of the domestic chicken have been identified, the most dominant being ovalbumin.

3. Soy

Soy allergy affects approximately 0.4 percent of children. According to a 2010 study conducted at John Hopkins University School of Medicine, 50 percent of children with a soy allergy outgrew their allergy by 7 years old.  Prevalence of sensitization after the use of soy-based formulas is around 8.8 percent. Soy formula is commonly used for infants who are allergic to cow’s milk and research suggests that soy allergy occurs in only a small minority of young children with IgE associated cow’s milk allergy.

4. Wheat 

Gluten-related disorders, including wheat allergy, celiac disease and non-celiac gluten sensitivity, have an estimated global prevalence close to 5 percent. These disorders share similar symptoms, making it difficult to make a clear diagnosis. A wheat allergy represents a type of adverse immunologic reaction to proteins contained in wheat and related grains. IgE antibodies mediate the inflammatory response to several allergenic proteins found in wheat. Wheat allergy affects the skin, gastrointestinal tract and respiratory tract. Wheat allergy shows greater prevalence in children who commonly outgrow the allergy by school-age.

5. Peanuts 

Peanut allergy tends to present itself early in life and affected individuals generally do not outgrow it. In highly sensitized people, just trace quantities of peanuts can induce an allergic reaction. Research suggests that early exposure to peanuts may reduce the risk of developing a peanut allergy.

According to a 2010 study, peanut allergy affects approximately 1 percent of children and 0.6 percent of adults in the U.S. Peanuts are inexpensive and frequently eaten in unmodified form and as components of many different prepared foods; they cause the largest number of cases of severe anaphylaxis and death in the U.S.

6. Tree Nuts

The prevalence of tree nut allergies continue to increase worldwide, affecting about 1 percent of the general population. These allergies begin most often during childhood, but they can occur at any age. Only about 10 percent of people outgrow tree nut allergies and frequent lifetime reactions caused by accidental ingestion are a serious problem.

Nuts that are most commonly responsible for allergic reactions include hazelnuts, walnuts, cashews and almonds; those that are less frequently associated with allergies include pecans, chestnuts, Brazil nuts, pine nuts, macadamia nuts, pistachio, coconut, Nangai nuts and acorns. A 2015 systematic review found that walnut and cashew allergies were the most prevalent types of tree nut allergy in the U.S.

7. Fish 

According to a study published in Clinical Reviews of Allergy and Immunology, adverse reactions to fish are not only mediated by the immune system causing allergies, but are often caused by various toxins and parasites, including ciguatera and Anisakis . Allergic reactions to fish can be serious and life threatening, and children usually don’t outgrow this type of food allergy.

A reaction is not restricted to the ingestion of fish, as it can also be caused by handling fish and intaking the cooking vapors. Prevalence rates of self-reported fish allergy range from 0.2 to 2.29 percent in the general population, but can reach up to 8 percent among fish processing workers.

8. Shellfish 

Allergic reactions to shellfish, which comprises the groups of crustaceans (such as crabs, lobsters, crayfish, shrimp, krill, woodlice and barnacles) and molluscs (such as squid, octopus and cuttlefish), can cause clinical symptoms ranging from mild urticaria (hives) and oral allergy syndrome to life-threatening anaphylactic reactions. Shellfish allergy is known to be common and persistent in adults, and it can cause anaphylaxis in both children and adults; the prevalence of shellfish allergy is 0.5 to 5 percent. Most shellfish-allergic children have sensitivity to dust mite and cockroach allergens as well.

A phenomenon called cross-reactivity may occur when an antibody reacts not only with the original allergen, but also with a similar allergen. Cross-reactivity occurs when a food allergen shares structural or sequence similarity with a different food allergen, which may then trigger an adverse reaction similar to that triggered by the original food allergen. This is common among different shellfish and different tree nuts.

Allergic Reaction Symptoms

Food allergy symptoms can range from mild to severe and, in rare cases, can lead to anaphylaxis, a severe and potentially life-threatening allergic reaction. Anaphylaxis can impair breathing, cause a dramatic drop in blood pressure and alter your heart rate. It can come on within only minutes of exposure to the trigger food. If a food allergy causes anaphylaxis, it can be fatal and it must be treated with an injection of epinephrine (a synthetic version of adrenaline).

Food allergy symptoms may involve the skin, gastrointestinal tract, cardiovascular system and respiratory tract. Some common symptoms include:

  • vomiting
  • stomach cramps
  • coughing
  • wheezing
  • shortness of breath
  • trouble swallowing
  • swelling of the tongue
  • inability to talk or breathe
  • weak pulse
  • dizziness
  • pale or blue-colored skin

Most severe food allergy symptoms occur within two hours of eating the allergen and often they start within minutes.

Exercise-induced food allergy is when the ingestion of a food allergen provokes a reaction during exercise. As you exercise, your body temperature goes up and if you consumed an allergen right before exercising, you may develop hives, become itchy or even feel light-headed. The best way to avoid exercise-induced food allergy is to avoid the food allergen completely for at least 4 to 5 hours before any exercise.

These symptoms are easy to spot.  There are many that are harder to spot, and you need to work with healthcare providers that have experience in putting this all together for you.

Contact us if you need help in determining an allergy or a treatment.  Remember, in the medical books in medical schools, it says, only a mother can determine an allergy .

 

Food allergy guide - Dr. Axe

-People Start to Heal The Moment They Are Heard- 

Health and Wellness Associates
EHS Telehealth
Dr P Carrothers, Regenerative and Preventative Medicine
Dr Axe

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Diets and Weight Loss, Health and Disease, Uncategorized

Are You Eating Too Fast

Eating Too Fast Can Pile on the Pounds

five health risks of eating too fast

Has your hectic lifestyle turned you into someone who gulps down meals?

People who eat quickly tend to eat more and have a higher body mass index (a measure of body fat based on height and weight) than those who eat slowly. People who eat slowly feel full sooner and eat less in the process.

Part of the reason for this is the time it takes for your brain to get key messages from your digestive system. Conventional wisdom says that’s about 20 minutes, and one study found that slowing down to 30 minutes is even more effective. But that means you have to find ways to really stretch out your meals.

Tricks like eating with your non-dominant hand can help a lot, but eating fast can be a hard habit to break. One high-tech solution is a commercially available smart fork, a utensil that registers your eating speed and sends a signal, with a vibration and a flash of light, if you eat too quickly. Participants in an experimental study found that it was comfortable to hold and did a good job of making them more aware of their eating speed. But you can also try to slow down on your own with a regular fork: Just put it down and count to 10 between each and every bite.

Reinforce the slower eating habit with portion cues such as using smaller plates and bowls. Part of feeling full is visual, and an overflowing smaller plate might trick your mind into thinking you’re eating more calories than you really are. Large dishes with empty spaces do the opposite, giving the illusion that your diet portions are smaller than they really are.

Always use measuring cups and spoons to dole out correct portions — you may be surprised at how you’ve supersized your meals on your own! Also, don’t go back for second helpings, and stay focused on your food — no TV or reading while you eat

Slow Down, You Chew Too Fast

For many of us, rushing through meals has become second nature. Breaking that habit takes some conscious effort. These strategies can help you develop a new habit of slowing down and savoring your food:

  • Allow enough time. Make meals a priority item on your schedule. Block off at least 20 minutes for each meal. It can take that long for your body to send signals about fullness to your brain.
  • Enlist all your senses. When you first start eating, take a few moments to really notice the aroma, flavor, crunchiness, texture and other sensory properties of the food. Then keep noticing these things as the meal goes on.
  • Choose more chews. Take small bites, and chew them thoroughly. In addition to slowing you down, chewing well makes food easier to digest, which increases the absorption of nutrients.
  • Put down that fork! It’s easy to slip into a robotic eating rhythm. Before you know it, you’re shoveling food into your mouth with the efficiency of an eating machine. Setting down your utensils between bites helps prevent that.
  • Revive the art of table talk (even if you’re not sitting at a table). Chatting between bites is one of the most pleasant ways to stretch out a meal.

 

-People Start to Heal The Moment They Are Heard- 

 

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Diets and Weight Loss, Foods, Uncategorized

The Rolling Scones

The Rolling Scones

Taste buds can’t get no satisfaction?

This old time, yet delicious, will get them rockin!

 

2 cups all-purpose flour (or use 2 cups Gluten-free baking mix)
2 teaspoons baking powder
1/4 teaspoon salt
2 tablespoons sugar
1/3 cup almond paste
1/3 cup cold unsalted butter (or vegan margarine)
1/3 cup lingonberry jam (found at European grocery stores or use leftover cranberry sauce)
1/3 cup heavy cream (or vegan creamer)
1 large egg (or add ¼ cup more of vegan creamer)
1/2 teaspoon vanilla extract
1/4 teaspoon almond extract
Sliced almonds to top
1. Preheat the oven to 375°F. Line a baking sheet with parchment paper.

2. In a large bowl, whisk together the flour, sugar, baking powder, and salt. Rub the butter and almond paste into the dry ingredients until the mixture resembles small peas.

3. In a separate small bowl, whisk together the heavy cream, egg, and extracts. With a spatula, gradually stir the liquid ingredients until the mixture just starts to come together, reserving about 1 tablespoon of the liquid to brush the tops of the scones.

4. Divide the dough in half. Turn the both batches of dough out onto a lightly floured surface and very gently pat each into 8-inch rounds about ¾-inch thick.
5. Spread the lingonberry jam onto one round. Gently place the second round on top of the jam. Using a floured chef’s knife (or bench scraper), cut the dough round into 8 wedges. Transfer the wedges to the baking sheet, spacing the scones at least 1 inch apart. Lightly brush the tops of the scones with the reserved egg-cream mixture and sprinkle liberally with almonds.

5. Bake in the top third of the oven for 15 to 18 minutes or until the tops are golden. Transfer the scones to a wire rack to cool slightly, 3 to 4 minutes. Serve warm.

Yields: 8 scones

 

-People Start to Heal The Moment They Are Heard-

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Diets and Weight Loss, Foods, Uncategorized

My Yammy Spice

My Yammy Spice   Low Fat Recipe

Police, Put Your Yams Up!

You are under arrest for tasting so good!  You  have the right to remain spicy!

Any fries you bake , can and will, be used to lure your kids to the dinner table.

Ingredients:

4 medium sweet potatoes
1 tbsp olive oil
1/2 tsp ground cumin
1/2 tsp paprika
1/2 tsp dried oregano
1/4 tsp salt
1/4 tsp black pepper

Directions:

  1. Preheat oven to 425 F. Line baking pan with tin foil. Brush with olive oil or non-stick spray.
  2. Slice potatoes into shoestring French fry shapes. Toss with olive oil in a large bowl.
  3. In a small bowl, mix remaining ingredients together. Add the spice mixture to the potatoes and stir until the potatoes are evenly covered.
  4. Arrange the fries in a single layer on pan. Bake for 25 minutes. Flip the fries halfway through cooking.

 

-People Start to Heal The Moment They Are Heard- 

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Diets and Weight Loss, Foods, Uncategorized

Tuna Turner

Tuna Turner :  Low Fat Recipe

What’s Lime Got to do, Got to do with it!

Well, lime is diva-vine – especially when it is grouped with tropical friends.

These grilled tuna steaks are sure to top the flavor charts!

 

 

Asian Sesame Grilled Tuna Steak (This was so delicious we couldn't believe it was tuna! Such a simple recipe and even people who don't like fish would probably love this! We substituted the sesame see

    • Grill Makes 4 servings
    • 1/2 cup mixed tropical fruit jam (a pineapple-mango-orange combination works well)
    • 1/4 cup hoisin sauce
    • 2 tbsp. lime juice
    • 1 tbsp. chopped, fresh cilantro
    • 1 tsp. grated gingerroot
    • 1 tsp. sesame oil
    • 4 tuna steaks, about 6 oz. each and 1-inch thick
    • To prepare marinade, combine jam, hoisin sauce, lime juice, cilantro, gingerroot, and sesame oil in a small Bowl. Stir well.
    • Rinse tuna steaks and pat dry with paper towels. Arrange steaks in a glass baking dish. Pour marinade over fish. Turn pieces to coat both sides. Cover with plastic wrap and refrigerate for 1 hour.
    • Brush grill with a little oil to prevent fish from sticking. Heat to medium-high. Grill steaks for 4 to 5 minutes per side. Baste with extra marinade during cooking. Be careful not to overcook.
    • Tuna should be lightly browned on outside, but still slightly pink in middle. (Overcooked tuna is very dry, so pay attention!) Serve immediately.
    Per serving: 336 calories, 3.3 g fat. 0.7 g saturated fat, 40.4 g protein, 31.8 g carbohydrate, 0.5 g fiber, 77 mg cholesterol, 321.6 mg sodium % calories from fat: 9

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Diets and Weight Loss, Foods, Uncategorized

Celine Dijon Chicken

Celine Dijon Chicken  :   Low Fat Recipe

Image result for celine dijon chicken recipe

(Original Recipe serves 4, this recipe is doubled, because I have teenagers – this one serves 8)
INGREDIENTS
2 cup unsweetened apple juice
2 Tbsp each Dijon mustard and lemon juice
2 large shallot, minced*
1 tsp dried thyme
1/2 tsp rosemary
1/4 tsp black pepper
4 tsp olive oil
8 boneless, skinless chicken breast halves
   (the tenders at Sam’s Club are the size of a “normal” chicken breast I use those, pounded flat.  The chicken breasts in the stores these days are the size of a whole chicken!)
1/2 cup low-fat sour cream
2 tsp each honey and cornstarch
*Our local small town grocery store does not carry shallots, so I often skip this, or use onion in place of it.
DIRECTIONS
1 Combine apple juice, Dijon mustard, lemon juice, shallot, thyme, rosemary, and pepper in a small bowl. Set aside.
2 Heat olive oil in a medium skillet over medium-high heat. Add chicken breasts and cook for 2-3 min on each side, until lightly browned. Add apple juice mixture. Reduce heat to medium. Simmer, covered, for 5-7 min, until chicken is no longer pink. Remove chicken from skillet and keep warm.
3 Gently boil remaining liquid for 3 min, until slightly reduced in volume. Mix sour cream, honey and cornstarch in a small bowl. Add to skillet. Cook and stir until sauce is bubbly and has thickened. Pour sauce over warm chicken and serve immediately.
Per serving:
203 calories
4.4 grams fat
0.5 gram saturated fat
27.2 grams protein
11.5 grams carbohydrate
0.2 gram fiber
66.8 milligrams cholesterol
188.1 milligrams sodium
% calories from fat: 20

-People Start to Heal The Moment They Are Heard- 

 

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Uncategorized

Yellow Bows of Texas

Yellow Bows of Texas  : Low Fat Recipe

Deep in the heart of Texas, the locals rank this spicy masterpiece the best pasta dish this side of the Alamo!

IMG_9316

1 lb ground turkey
1 tbsp minced garlic
1 cup chopped onion (we prefer red onion)
1 cup chopped bell pepper, any color
1 cup diced carrots
1 1/2 cups tomato sauce
1 1/2 cups salsa
1 can (15 oz) black beans, rinsed and drained
2-3 tsp chili powder
1 tsp cumin
12 oz. bow tie pasta
Toppings as Desired: sour cream, shredded cheese, green onion

1. Cook turkey and garlic over medium heat.
2. Add onions, pepper and carrots. Cook and stir for 4-5 minutes.
3. Stir in tomato sauce, salsa, beans, chili powder, cumin and oregano. Bring mixture to a boil and reduce heat to low. Cover and simmer for 15 minutes.
4. Prepare pasta according to package directions. Drain.
5. Divide pasta among shallow bowls. Cover with chili and toppings.

Notes: This makes quite a bit of food. Maybe 6 total servings. It can be cut in half, but as a chili product, it also freezes or saves for a few days pretty easily.

 

-People Start to Heal The Moment They Are Heard-

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Foods, Uncategorized

Salmon Cakes With Dill Aioli

Salmon Cakes With Dill Aioli

 

salmon cakes with aioli

 

Salmon has been ​canned in Europe since 1830 and in North American since the 1840s. Fish cakes or burgers made with canned salmon were undoubtedly not far behind. Although most of us now have access to fresh salmon year-round, canned salmon cannot be beaten as a source of non-dairy calcium.

The calcium-rich bones are left in the salmon during the canning process, and they are edible. You probably won’t notice them at all! We have revived the humble salmon cake, with oatmeal as a low FODMAP binder, accompanied by a simple and delicious lemon-dill aioli.

Ingredients

  • 2 tablespoons mayonnaise
  • 1 teaspoon garlic-infused olive oil
  • 1½ teaspoons fresh lemon juice
  • 1 tablespoon chopped fresh dill, plus extra for garnish
  • 14.5-ounce can salmon, with bones, drained
  • 1 large egg
  • ¼ cup finely chopped celery
  • ¼ cup thinly sliced scallion greens
  • ½ cup quick oats
  • 2 tablespoons tomato paste
  • ¼ teaspoon freshly ground black pepper
  • ¼ cup low-FODMAP bread crumbs (optional)
  • 1 tablespoon olive oil
  • 4 lemon wedges

Preparation

  1. For the aioli, in a small bowl, stir together the mayonnaise, garlic-infused oil, fresh lemon juice, and chopped dill. Cover and chill until just before serving.
  2. For the fish cakes, lightly mash the salmon and bones in a large mixing bowl. Stir in the egg, celery, scallion greens, oats, tomato paste, and black pepper. Cover and chill for about an hour to hydrate and soften the oatmeal. Using your hands, form the mixture into 6 patties and dust them on both sides with breadcrumbs, if using.
  1. In a heavy skillet, heat the oil over medium heat until shimmering and fragrant. Fry the cakes for 3 to 4 minutes on each side, until dark golden brown. Don’t try to flip them too soon, as they will stick to the pan unless a nice crust has formed on the bottom. They only need to be flipped once.
  2. Garnish the warm burgers with a dollop of sauce and some extra dill. Serve with lemon wedges.

Ingredient Variations and Substitutions

Canned tuna may be substituted for the salmon. Low-FODMAP breadcrumbs may be substituted for the oatmeal.

For a gluten-free salmon cake, purchase gluten-free oats and use gluten-free breadcrumbs or Panko for the optional crumb coating.

Garlic-infused oil may be omitted if you don’t have any on hand.

Cooking and Serving Tips

Tomato paste sold in toothpaste-like tubes is becoming more widely available. This form of packaging makes it easy to use just a small amount, as in this recipe, keeping the rest fresh for another time.

The sauce portion of the recipe doubles easily if you like extra sauce on your fish cakes.

Foods, Uncategorized

Greek Yogurt Almond Chicken Salad

Greek Yogurt Almond Chicken Salad

Greek Yogurt Almond Chicken Salad

Chicken salad is one of those foods that can boast a health halo, but in reality, it’s often loaded with saturated fat and sodium thanks to a generous amount of mayonnaise and sodium-based preservatives—especially if you’re getting it premade at the deli. Making your own chicken salad at home, with chicken breast, is not only a much healthier option, but it will save you time and money.

This Greek yogurt almond chicken salad is a great starting point if you’ve never made chicken salad before. It’s made with just a few simple ingredients and takes very little time to prepare. The dressing is made with plain nonfat Greek yogurt, Dijon mustard, and black pepper for a creamy, protein-packed sauce with less fat and sodium than the traditional mayonnaise base.

Ingredients

  • 1 (8-ounce) boneless, skinless chicken breast
  • 1 stalk celery, diced
  • 2 greens onion, chopped
  • 1/4 cup sliced almonds
  • 1/2 cup nonfat plain Greek yogurt
  • 1 teaspoon Dijon mustard
  • Freshly cracked black pepper

Preparation

  1. Heat oven to 350F. Season chicken with pepper and place in a baking dish. Cover with foil and bake 30-45 minutes or until chicken reaches an internal temperature of 165F. Remove from oven and let cool.
  2. Chop chicken into small pieces and add to a large bowl with celery, onion, and almonds. Add yogurt, mustard, and pepper to taste. Stir to combine.
  3. Store in an airtight container in the refrigerator.

Ingredient Variations and Substitutions

Add any diced vegetables or fruit that you like, such as red onion or apple.

You can also add dried fruit, like cranberries.

Feel free to substitute the almonds for any other nut or seed, such as walnuts or pepitas.

Cooking and Serving Tips

This recipe is great to make ahead for a week of healthy lunches.

Make your chicken salad even faster (and save money) by using leftover chicken.

Serve chicken salad in a whole wheat wrap, lettuce wrap, on whole grain bread, or with whole grain crackers.

-People Start to Heal The Moment They Are Heard- 

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Diets and Weight Loss, Foods, Uncategorized

Gluten-Free Cinnamon Lemon Coconut Bliss Balls Recipe

Gluten-Free Cinnamon Lemon Coconut Bliss Balls Recipe

gluten free balls

Word of warning: these cinnamon lemon coconut bliss balls are ever so slightly addictive. But that’s alright because each one has just under 100 calories and only 3 grams of sugar, so you can use your own best judgment on when to indulge.

Want to know the key to keeping the sugar so low? The unusual but delicious pairing of cinnamon and lemon zest. If you love lemon and cinnamon and you’ve never tried this combo before, you’ll be hooked!

In addition to being low in sugar, they’re also a good source of heart-healthy mono and polyunsaturated fats. Plus, they’re super easy to make? The hardest part is zesting the lemon, but you can still be noshing in under 10 minutes flat—perfect when you’re craving a little something sweet!​

Ingredients

  • 2 cups fine almond flour
  • ¼ cup pure maple syrup
  • 2 tablespoons almond oil
  • 2 teaspoons lemon zest, or to taste
  • 1 teaspoon ground cinnamon, or to taste
  • ¼ teaspoon sea salt or table salt
  • ¼ cup shredded unsweetened coconut ​

Preparation

  1. Combine almond flour, maple syrup, almond oil, lemon zest, cinnamon, and salt in a food processor bowl. Process until mixture is well combined and slightly sticky.
  2. Line a large plate or small baking sheet with plastic wrap and divide dough into 20 pieces. Roll each piece into a ball.
  3. Place shredded coconut on a small plate and roll each ball in the coconut, then return to plate or baking sheet. May serve immediately or store covered in refrigerator until ready to eat

Ingredient Variations and Substitutions

You may substitute the almond oil for any neutral tasting vegetable oil or liquid coconut oil. Feel free to add additional lemon zest and coconut if desired. Start with recommended amounts, then add more as needed.

Cooking and Serving Tips

You can make a big batch of these and store them in a well-sealed container in the freezer. Enjoy them frozen, or thaw them out a little in the refrigerator before serving. These bliss balls are perfect for dessert or an afternoon treat with a cup of tea.

 

 

-People Start to Heal The Moment They Are Heard-

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