Foods, Uncategorized

CHOCOLATE AVOCADO COOKIES

CHOCOLATE AVOCADO COOKIES

Chocolate Avocado Cookies

Chocolate avocado cookies are healthy fudgy chocolate cookies made of 5 simple ingredients 100 % gluten free + low carb + paleo + sugar free.

Chocolate Avocado Cookies

Ingredients

  • 1 ripe avocado about 1/2 cup mashed avocado
  • 1/4 cup natural maple Flavored Sugar-Free Syrup or maple syrup (if not low carb)
  • 1/2 cup nut butter peanut butter or almond butter (if paleo)
  • 1 egg or chia egg if vegan
  • 1/2 cup unsweetened cocoa powder

Optional

  • 1/4 cup dark chocolate chips, no sugar added or choose your favorite one
  • 1 teaspoon vanilla extract
  • 2-3 drops liquid stevia drops

 

Instructions

  • Preheat oven to 180 C (360F)
  • Cover a baking sheet with parchment paper. Slightly oil the paper with 1/2 teaspoon of liquid vegetable oil (coconut or peanut oil) . This will prevent the cookies to stick to the paper. Set aside.
  • Chocolate Avocado Cookies
  • In a food processor, with the S blade attachment, add ripe avocado and sugar free maple syrup (or liquid sweetener you like). Process for 30 seconds until it forms a creamy avocado batter with no lumps.
  • Stop, add egg, nut butter and cocoa powder. Process again for 30 seconds. Scrap down the bottom and side of the bowl and process for an extra 15 seconds to make sure all the batter is combine – no lumps.
  • Transfer the chocolate cookie batter onto a mixing bowl. It will bit moist and sticky that is what you want. Stir in chocolate chips and vanilla – if used.
  • Chocolate Avocado Cookies
  • Combine with a spatula until the chocolate chips are evenly incorporated. Test the batter and adjust with 2-3 drops of liquid stevia – only if you want a sweeter cookie. I did not add any to mine and my kids love them but if you have a sweet tooth I recommend few drops of stevia to make them sweeter. Add one drop at a time and see how it taste.
  • Prepare a small bowl with warm water, dip a spoon in the water and use that spoon to sample some chocolate cookie batter from your bowl. The water will prevent the batter to stick too much to your spoon.
  • Spoon the chocolate batter onto the baking sheet – I used another spoon to push the batter out of the first spoon.  Use a silicon spoon or spatula to flatten the cookie into a cookie shape. The batter won’t stick onto silicon which makes it easier to spread.
  • Repeat until you form 6 jumbo cookies. Those cookies won’t spread so you don’t need to leave more than half thumb space between each.
  • Sprinkle extra chocolate chips on top of each cookies if you like.
  • Bake for 12-15 minutes or until the centre is set.
  • Cool down 5 minutes on the baking sheet then transfer onto a cooling rack to cool down.
  • Store the cookies in the fridge for up to 5 days in an airtight container.

 

 

People Start to Heal The Moment They Are Heard- 

 

 

Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/

Advertisements
Diets and Weight Loss, Foods, Uncategorized

Berries and Coconut Whip Cream

berries-coconut-cream

Berries and Coconut Whip Cream

 

Is it good for YOU?

 

Try bringing berries into your regular diet if you have any illness or symptom, including high cholesterol, ovarian cysts, irregular menstruation, brain cancer, amyotrophic lateral sclerosis (ALS), stroke, Parkinson’s disease, Alzheimer’s disease, dementia, attention-deficit/hyperactivity disorder (ADHD), autism, encephalitis, epilepsy, Huntington’s disease, narcolepsy, osteomyelitis, Tourette’s syndrome, cerebral palsy, multiple sclerosis (MS), atherosclerosis, heart disease, ovarian cancer, atrial fibrillation, prostate cancer, polycystic ovarian syndrome (PCOS), mystery infertility, endometriosis, obsessive-compulsive disorder (OCD), acne, weight gain, bladder infections, fibroids, hypoglycemia, psoriasis, adenomas, edema, thyroid nodules, hot flashes, sensations of humming or vibration in the body, headaches, nerve pain; mineral deficiencies, frozen shoulder, panic attacks, phobias, brain lesions, jaw pain, anxiousness, scar tissue, Candida overgrowth, back pain and if you are female.

 

As you eat berries, reflect on the abundance of berries available year-round and how they grow on bushes low to the ground so we can easily pick them and share in them with animals also in need of nourishment. The selfless nature of berries help us to also become more generous, kind, and selfless in turn.

 

Beautiful and enticing, these berries-and-cream bowls are perfect for brunch, entertaining, or dessert. The coconut milk whips into a cloud of light, fluffy whipped cream, and the hint of ginger and lemon zest completes the dish. Enjoy impressing those you love with these beautiful berry bowls.

berriesandcoconutwhip2

Berries and Coconut Whip Cream

Gluten free

Ingredients:

 

1 cup blueberries

1 cup blackberries

1 cup raspberries

1 cup strawberries

2 x 13.5-ounce cans full-fat coconut milk, refrigerated

¼ teaspoon grated ginger

1 teaspoon maple syrup

Lemon juice (from about ¼ lemon)

1 2-inch piece vanilla bean pod, split lengthwise

1 teaspoon lemon zest

4 leaves fresh mint, minced

Preparation:

 

Rinse the berries, mix them together, and divide them evenly into 2 bowls. Open the cans of coconut milk, being careful not to shake them. Coconut milk naturally separates in the can, leaving a thick, heavy layer on top. Scoop out the solid cream from each can and place it in a small mixing bowl. (You will need ½ cup of cream.) Discard the thin liquid that remains. Using a fork, whisk together the coconut cream, ginger, maple syrup, lemon juice, and the scraped seeds from the vanilla bean pod. Whisk until the mixture is well combined and smooth. Scoop a generous dollop of cream over the berries in each bowl. Top with the lemon zest and mint.

 

Please Share

 

Health and Wellness Associates

Archived  MM

312-972-WELL

 

 

 

 

Foods, Uncategorized

Coconut Rice Pudding

coconutbrownrice

Disease-fighting coconut rice pudding that will put all other desserts to shame

 

When it comes to the first and last meals of the day can be extremely difficult to find something that is both healthy and delicious. This challenge becomes increasingly difficult if you are attempting to eat a vegan diet. The answer to the breakfast and dessert dilemma is this delightful healthy twist on traditional rice pudding.

Traditional rice pudding is high in fat and heavily processed foods. By replacing regular milk with coconut milk, white rice with brown and removing the egg, the dish becomes an altogether healthier prospect.

This is a healthy, animal-friendly and tasty recipe for early mornings and late nights. So get out the slow cooker and start cooking!

 

Coconut Milk

 

The replacement of regular dairy milk with coconut milk not only makes this recipe a great choice for vegans, but it also provides a significant boost to your health. Coconut milk has a high copper content. Elevated levels of copper in the body have been shown to boost your immune system to fight off illness and infections.

 

Additionally, coconut milk has been proven to contain high levels of niacin (also known as Vitamin B-3). One of the significant benefits of increasing the level of niacin in your body is that it helps with a healthy increase of sex hormones and stress relieving hormones. Niacin is crucial to your reproductive and mental health.

 

Brown Rice

 

The debate between whether you should eat white or brown rice has been going on for many years now. However, a study from the University of Harvard has shown that eating brown rice instead of white rice can significantly lower your risk of diabetes. There are clear health benefits to replacing heavily processed white rice with naturally occurring brown.  The exception to this being this study was done prior to President Obama lifting the regulations on processing foods.  Brown rice is now processed with arsenic, which speeds up the method of deshelling the rice.    So for now I personally am back to using white rice that is NOT from Oklahoma or Nebraska.

 

 Coconut Rice Pudding

Prep time: 5 minutes

 

Cook time: 3 hours 35 minutes (slow cooker)

 

Ingredients

 

1 cup U.S.-grown short grain  rice

1 can light coconut milk

2 cups water

2 tablespoons maple syrup

1 teaspoon vanilla

2 teaspoons cinnamon

1/2 cup raisins

Instructions

 

Put the coconut milk, brown rice, syrup, vanilla and water into the slow cooker and cook for three and a half hours on low heat.

Stir in the cinnamon and raisins.

Enjoy!

Health and Wellness Associates

Archived

312-972-WELL

 

 

Diets and Weight Loss, Foods, Uncategorized

Low Carb Quick Chocolate Almond Ice Cream

chocolateicecream

Low Carb Quick Chocolate Almond Ice Cream

 

Ingredients

 

2 tablespoons sliced almonds

1 cup heavy cream

1/2 cup sugar substitute (recommended: Splenda)

1 teaspoon no sugar added vanilla extract

1/8 teaspoon no sugar added almond extract

1 tablespoon unsweetened cocoa powder

2 tablespoons whole milk ricotta cheese

 

Directions

 

Preheat oven to 350 degrees F.

 

Spread almonds out on a sheet pan and bake for about 5 to 7 minutes until just golden brown. (Watch them carefully as they can burn easily.) Remove and cool.

 

With an electric mixer on high, whip the heavy cream in a bowl just until frothy and add in the sugar substitute, extracts, cocoa powder, and ricotta cheese. Continue to whip on high until peaks form. Be careful not to over-whip, or cream will break.

 

Fold in toasted almonds. Using a 3-ounce ice cream scoop, place 1 scoop each in a champagne glass and freeze as “faux” ice cream or serve refrigerated as a parfait. If desired, garnish with low carb whipped cream, toasted almonds, a strawberry fan, cocoa powder, and a sprig of fresh mint.

 

Health and Wellness Associates

Archived

312-972-WELL

Health and Disease, Uncategorized

Benefits of Pineapple

pineapple

Benefits of Pineapple

 

The pineapple is native to southern Brazil and Paraguay, the modern fruit having been developed by native people from an almost inedible wild species. The most significant nutritional elements of pineapple are high quantities of vitamin C, manganese and the enzyme bromelain. We’ve researched and collected a significant amount of information about pineapple health benefits and presented them on this page!

 

1.Anti-Inflammatory – Different parts of the plant have the above traditional uses for a variety of ailments and their effectiveness could be due to the enzyme bromelain, which is extracted from the plant stems (and also present in the juice in small amounts). It is sold as a digestive enzyme to break down proteins and is used medicinally for a diverse range of conditions from hay fever to burns. It’s primary property is anti-inflammatory. [1]

  1. Arthritis Benefits – Bromelain from pineapple, when combined with trypsin and rutin could be helpful in reducing inflammation and knee pain for osteoarthritis sufferers, with possible effects on rheumatoid arthritis as well, although the evidence is scant for the latter. Note that while there is some bromelain in the fruit, it is much more abundant in the inedible stalk. However, bromelain is available in supplement form. [1] Please do not take supplements of bromelain without having someone look over all the medications you are taking along with other supplements.

 

  1. Bone Health – Manganese is one of the important elements needed for the growth and maintenance of healthy bones, helping to prevent loss of bone density and diseases such as osteoporosis that can lead to a higher risk of fractures. [2] 100g of pineapple contains 44% of the RDA of manganese. [1]

 

  1. Kidney Benefits – Pineapple is a safe fruit for people suffering from chronic kidney disease due to its low potassium content (180mg per cup of chopped fresh fruit). It can provide good nutrition for anyone with a chronic condition. [3]

 

  1. Anti-Parasite Pineapple has been used since old times in the Philippines as a traditional medicine against parasitic diseases. [4]

 

  1. Anti-Cancer – Foods containing bromelain have been linked to chemopreventive action, for example in correlation with colorectal cancer cells. Extract from the plant stems also shows antitumor activity. Vitamin C is also known to strengthen the body against developing cancer. [5][6]

 

  1. Digestive Aid – Bromelain is an enzyme that has been used for centuries as a digestive aid owing to its ability to digest proteins. Some people do not make enough digestive enzymes naturally and benefit from enzyme supplementation.

 

  1. Boosts Immune System – Pineapple is very high in vitamin C. Vitamin C is well known to stimulate the immune system, supporting anti-bacterial and anti-viral action – it can be found in a natural form in pineapple (58% of the recommended daily amount in a 100g serving!). [10]

 

  1. Anti-Blood Clots – There is some evidence that bromelain may help keep platelets in the blood from sticking together, which in turn may help prevent blood clots. If this is the case, it may also promote bleeding in some people and hence might be avoided by people prone to prolonged bleeding.

 

  1. Sinusitis Recovery – Some studies have indicated that bromelain from pineapple may help relieve the symptoms of sinusitis and speed recovery time.

 

  1. Assists E. Coli and Bowel Diseases – Some animal studies have indicated that bromelain may help treat diarrhea related to E. coli infections and reduce inflammation in intestines of people with inflammatory bowel disease. [11]

 

  1. Sore Throat & Infection Remedy – The plant has been used for many years in traditional remedies as a diuretic, to quicken labor, for sore throats, seasickness and venereal disease. Native people in Panama use the leaf juice as a purgative, emmenagogue (stimulates menstruation) and to treat intestinal worms.

 

  1. Fluid Retention – The roots have been used to treat edema (fluid retention) in Africa and the rind extract for both fractures and hemorrhoids! Scientific research is limited so the evidence is mainly experiential for many of these indications – hopefully the research will begin to investigate more of these potential uses! [12][4]

 

Pineapple and the environment: Waste material from pineapple growing has traditional use as a fiber for string and textile making. New research shows that it could be used to produce cellulose nanocrystals, which have many possible applications in the production of a highly sustainable and renewable manufacturing material, potentially able to replace some fossil fuel derived plastics! [13][14] Unfortunately, it’s not all good news – some aspects of pineapple production are causing alarm, especially from the heavy use of chemical pesticides and herbicides. Organic pineapples are highly desirable but harder to find as the majority of the large-scale pineapple industry runs on industrialized monoculture. [15]

 

The Wikipedia page for Bromelain [7] states regarding bromelain “No peer-reviewed research shows any efficacy against tumors”. This is to a certain extent misleading – as although the human research has not been done, there have been numerous scientific papers reporting on anti-cancer effects of bromelain in cell and animal studies: For example a 2012 study in the peer-reviewed Journal Of Medicinal Food “Bromelain-induced apoptosis in GI-101A breast cancer cells” [8], and a 2013 study in the peer-reviewed Cancer Investigation “Anticancer property of bromelain with therapeutic potential in malignant peritoneal mesothelioma” [9]

 

Safety Note – People with anemia should limit their pineapple intake as manganese can inhibit iron absorption.

 

Please share with family and loved ones.

Health and Wellness Associates

Archived

312-972-WELL

Uncategorized

Almond Snowball Cookies

almondsnowballcookies

Almond Snowball Cookies

Ingredients

2 egg whites

Pinch coarse salt

1/3 cup sugar, eyeball it

1 1/2 cups, about 6 ounces, shredded coconut

1 teaspoon almond extract, eyeball it

1/4 teaspoon grated or ground nutmeg

3 tablespoons all-purpose flour

9 candied red cherries, halved

1/4 cup sliced almonds

Directions

Preheat oven to 350 degrees F.

In a mixing bowl, beat egg whites and salt to soft peaks, then add sugar and beat again until peaks are stiff. Beat in almond flavoring. Using a rubber spatula or wooden spoon, stir in half of the coconut. Sprinkle in the nutmeg and flour, stir, then fold in the remaining coconut.

Using a melon baller or other small scoop, or working with 2 spoons, form 9 “snowballs” a couple of inches apart on each of 2 cookie sheets. Bake snowballs 12 to 15 minutes, until lightly golden. Remove from oven and garnish each snowball with half a cherry and a couple of slivered almonds. Transfer to a rack or serving plate to cool.

***  I would try using coconut or rice flour instead of all purpose, or truvia instead if white sugar.

 

Happy Holidays

Health and Wellness Associates

Archived

312-972-WELL

 

Foods, Uncategorized

Flourless Peanut Butter Cookie

flourlesspeanutbuttercoookie

Flourless Peanut Butter Cookies

Ingredients

1 cup natural peanut butter

1 cup sugar

1 teaspoon pure vanilla extract

1 large egg, lightly beaten

Coarse sea salt, for sprinkling

Directions

Preheat the oven to 350 degrees F and place the racks in the upper and lower third of the oven.

In a medium bowl, mix the peanut butter, sugar, vanilla and egg until well combined. Spoon 1 tablespoon of the mixture about 1 inch apart onto ungreased baking sheets. Flatten the mounds with the tines of a fork, making a crosshatch pattern on the cookies. Sprinkle coarse salt on top of the cookies.

Bake until golden around the edges, about 10 minutes, switching the position of the sheets halfway through baking. Transfer to racks to cool. Repeat with the remaining dough

I would substitute truvia, or splenda for baking, instead of sugar.

 

Happy Holidays

 

Health and Wellness Associates

Archived

312-972-WELL

Foods, Uncategorized

Homemade Kit Kat Bars

homemadekitkatbars2

Best Homemade Kit Kat Bars

 

Homemade Paleo Kit Kats that are gluten-, dairy- and refined sugar-free. Now you can have your candy and eat it too!

With a buttery, coconut-based crust reminiscent of a shortbread cookie, a sweet, gooey caramel sauce in the middle and rich dark chocolate on top, these magical bars come together in one delicious crunch! Chewy and crispy all in one bite!

Now these bars do take a little elbow grease to make; however, each layer is pretty simple. Just be sure to follow the method in the instructions carefully. But I guarantee these decadent treats are worth the wait.

 

 

Homemade Kit Kat Bar Recipe

 

With a buttery, coconut-based crust reminiscent of a shortbread cookie, a sweet, gooey caramel sauce in the middle and rich dark chocolate on top, these magical bars come together in one delicious crunch!

 

Ingredients

 

For the crust layer:

 

1 cup coconut flour

½ cup coconut oil, melted

3 tablespoons raw, organic honey

 

For the caramel sauce layer:

1 cup dates, pitted and soaked in water

1 tablespoon unsweetened coconut milk

1 teaspoon vanilla extract

1 tablespoon coconut oil, melted

For the chocolate layer:

 

½ cup dark chocolate

½ teaspoon coconut oil, melted

Instructions

 

Place dates in a large bowl and fill with water to soften 1-2 hours.

Drain water from dates and set aside.

In a small bowl, combine melted coconut oil, honey, and coconut flour until it becomes a gooey mixture.

Place the dough in plastic wrap 20 minutes to set. Do not place in the refrigerator or the coconut oil will harden and separate from the dough.

While the dough settles, preheat oven to 350oF. Line a 9×5-inch loaf pan with parchment paper, allowing the paper to hang over the edges for easy removal.

Transfer the crust mixture to the pan and spread into an even layer into the corners of the pan.

Place crust in the oven to bake 10 minutes until slightly raised and browned. Cool the crust 30 minutes before proceeding.

Add all ingredients for the caramel layer in a blender, placing the dates in first. (Ideally, warm the dates first by placing them in an oven for around 5 minutes).

Blend on high until the ingredients are broken down and becomes a sticky, smooth mixture.

Spread the caramel sauce into an even layer over the crust. Place in refrigerator for 2 hours.

Once set, make the chocolate layer by melting chocolate and coconut oil in a small saucepan over low heat.

Spread the chocolate into an even layer over the bars. Place back in the refrigerator to set 1 hour.

Remove from the refrigerator and gently lift the bar out of the pan with the parchment paper and place on a hard surface. Slice into 12 bars using a large knife.

Pro Tip: When slicing the bars, be sure to slice the bars in one stroke versus rotating the blade front to back, as that will break the chocolate.

Health and Wellness Associates

Archived

312-972-WELL

Foods, Uncategorized

Caramel Fudge Squares

CaramelFudgeSquares

 

Caramel Fudge Squares

 

Dates are a wondrous food for their health benefits, taste and versatility. Truly nature’s candy, dates are an incredible snack alone or with other fruit, celery or cucumber sticks. They are also fantastic additions to smoothies, desserts, trail mix, cereal, as a sweetener in salad dressings, chopped into salads, and more.

 

The Health Benefits of Dates

 

Dates are an ideal food for improved energy and brain function. They are a good source of vitamin A & B-complex and they are rich in minerals such as iron, calcium, manganese, copper, and potassium. Dates are known to help build bone and muscle strength and have been used for thousands of years by athletes to improve physical endurance, agility, and stamina.

 

Dates contain anti-inflammatory and anti-infective properties which make it an excellent food for those who suffer with chronic infections and auto-immune disorders. They also help to control heart rate and blood pressure which offers protection against strokes and coronary heart diseases. Dates contain an easily digestible fiber that has been found to help prevent colon, prostate, lung, endometrial, breast, and pancreatic cancers. They are also known to help lower LDL (bad) cholesterol, relieve constipation, improve anemia, and prevent macular degeneration.

 

Caramel Fudge Squares

 

Today’s recipe is a perfect example of just how delicious and versatile these little bites of sweetness can be. With just four simple ingredients, these Caramel Fudge Squares are surprisingly delicious. Keep them in your fridge for a sweet treat that is ready to eat anytime. It’s the perfect way to indulge your sweet tooth with a creamy, cold dessert that will hit the spot every time.

 

Ingredients:

2 cups dates

1/4 cup tahini

1 inch piece of vanilla bean

1/2 tsp cinnamon

 

Directions:

  1. In a food processor, combine all ingredients until a large smooth ball is formed.

 

  1. Line a brownie pan with plastic wrap or parchment paper and press fudge batter out until smooth and even. Cover and place in freezer for 2 hours or overnight.

 

  1. To serve, remove from freezer, cut into squares and sprinkle with sea salt. Best served cold and stored in the freezer.

 

Please share with family and friends.  If you have any questions or concerns please call us.

 

Health and Wellness Associates

Archived : MM

312-972-WELL