404 Lemon

Lemon Cookies (Gluten Free/Dairy Free/Sugar Free/Soy Free)

lemon cookies

Are you looking for a healthy holiday treat to share with family and friends that isn’t packed with sugar? I recently made these AMAZING lemon cookies. I grew up eating the lemon squares made from the box that were absolutely delicious so I have always had a soft spot for lemon desserts. I decided to attempt a lemon cookie using almond flour, eggs, and lemon juice/zest and couldn’t be more pleased with the outcome. I brought these cookies as a dessert on Christmas Eve and my entire family loved them. Not to mention they are super simple and easy to make. These will definitely be a holiday staple! Enjoy!

 

Lemon Cookies (Gluten Free/Dairy Free/Sugar Free/Soy Free)
Recipe Type: Dessert
Author: Amanda
Prep time:
Cook time:
Total time:
Serves: 12 cookies
Ingredients
  • 2 cups Almond Flour
  • 2 large Organic Eggs
  • 1 tbsp Extra Virgin Coconut Oil
  • 1/4 cup Xylitol
  • 1 tbsp Vanilla Extract
  • Juice and Zest of 1 Lemon
  • 1/2 tsp Sea Salt
Instructions
  1. Preheat oven to 350 degrees.
  2. Add all ingredients into a large bowl and mix until combined. It will make a thick cookie dough-type batter.
  3. Cover a baking sheet with parchment paper and separate batter into 12 cookies. Bake for 12-15 minutes.
  4. Store in airtight container in fridge or freezer.
Serving size: 1 cookie Calories: 130 Fat: 11g Carbohydrates: 4g Protein: 5g

 

Red Curry Meatballs (Crockpot)

Tonight I will be hosting a holiday potluck at Talcott Family Chiropractic at 6:45pm. Everyone is welcome to join and bring a healthy, tasty dish. We have some people bringing dishes like beef stew, organic salad, and apple crisp to name a few. We will be talking about how to stay healthy during the holidays and sharing good food. I made these delicious Red Curry Meatballs. They are very low maintenance but absolutely delightful.

Holiday Potluck at Talcott Family Chiropractic

Location: 230 Farmington Ave Farmington, CT 06032

Time: 6:45pm-7:45pm

Everyone is welcome!

Red Curry Meatballs (Crockpot)
Recipe Type: Lunch/Dinner
Author: Amanda
Prep time:
Cook time:
Total time:
Ingredients
  • For the Meatballs:
  • 3lb Organic Grassfed Beef
  • 2 tbsp Ground Curry Powder
  • 1 tsp Garlic Powder
  • 1 large Organic Egg
  • 1 large Onion, diced
  • Sea Salt
  • For the Sauce:
  • 1 6oz can Organic Tomato Paste
  • 1 14oz can Coconut Milk
  • 1/2 cup water
  • 1 tsp Garlic Powder
  • 2 tbsp Curry Powder
  • Juice of 1 lemon
Instructions
  1. Heat a medium sauce pan over medium heat and add all ingredients for the sauce. Bring to a simmer then lower the heat.
  2. Combine all ingredients for the meatballs in a large bowl (except for the meat) and mix well. Add in your ground beef and mix with your hands until fully incorporated.
  3. Form the meat mixture into small meatballs and place inside a crockpot.
  4. Pour sauce on top of meatballs and cook on low for 8 hours.

 

Baked White Wine Sea Bass

seabass

 

I often find myself making the same types of meals all of the time because it is easy, but it’s fun to switch it up every couple of weeks. I bought Wild Caught Sea Bass at BJ’s a few weeks ago and finally decided to cook it. I had never eaten sea bass before so I wasn’t exactly sure how to prepare it but I looked around online and combined a few different recipes. I think it came out really good and was a nice way to change things up. The sea bass can be replaced with any white fish you want. Don’t be afraid to experiment with new foods! I paired mine with some wild rice and brussel sprouts.Enjoy this simple and easy recipe!

 

Baked White Wine Sea Bass
Recipe Type: Dinner
Author: Amanda
Prep time:
Cook time:
Total time:
Serves: 2
Ingredients
  • 10-12oz Wild Caught Sea Bass
  • 1/3 cup White Wine
  • 1 Garlic Clove, crushed and chopped
  • salt and pepper to taste
  • Juice of a lemon
  • Fresh Cilantro
Instructions
  1. Preheat oven to 450 degrees.
  2. Place fish in glass baking dish. Cover with white wine, garlic, salt and pepper. OPTIONAL: Let marinate in fridge for 25 minutes.
  3. Bake for 10 minutes. Add lemon juice and bake for another 2-3 minutes, depending on the thickness of your fillet.
  4. When fish is done cooking cover with fresh cilantro.
Notes
PN Rx:[br]3oz serving= 1 protein

Part II: Day After Damage Control and Bonus Salmon Salad Recipe

IMG_6477

 

A couple weeks ago I talked about how to healthfully incorporate splurge meals into your diet. The post includes 5 tips on how to minimize damage from splurge meals so check it out if you have not already. Today I want to talk about tips for the day after a splurge meal or weekend that got out of control. It’s never a good feeling waking up and feeling like you over did it. Luckily, you get to wake up to a new day where you have the opportunity to make good choices for your body that will help feel better. The major part of feeling better is getting all of those toxins out of your body. We do this by including specific foods and beverages that support detoxification. I have also included a delicious salmon salad recipe that would be perfect for a day after detox! Enjoy!

 

5 Day After Detox Principles

 

1. Start your day with 1 cup warm water (not boiling) with the juice of half of a lemon squeezed in. Optional: add 1 tbsp of Bragg’s Apple Cider Vinegar with 1 tsp raw honey for a more intense detoxification. Lemon acts as a blood purifier and cleansing agent by balancing out the pH in your body. Lemons may seem acidic but they actually alkalize the acidic, toxic environment in the body. This is also a great concoction to help with acid reflux, nausea, bloating, and indigestion. You can also add lemon to your water throughout the day.

 

eggs

2. Focus on a high protein breakfast. Many of us have stress in our daily lives and often wake up feeling exhausted. One great way to help replenish and balance your stress hormones is to make sure you are including protein in your breakfast. You want to balance your meal out with healthy fats as well so help fight those sugar cravings you will most likely be dealing with. A perfect example of a day after detox breakfast includes:

Day After Detox Breakfast

2-4 eggs

1 cup sautéed kale

1/2 an avocado

Include a glass of coconut water with this to help replenish electrolytes and you will feel great!

 

3. Include leafy and cruciferous greens such as kale, brussel sprouts, asparagus, swiss chard, spinach, and broccoli to help provide your liver with the proper nutrients it needs to detoxify. You can try including this delicious salmon salad Ana and I made at the beginning of the summer.

Maple Pepper Salmon Salad
Author: Amanda
Prep time:
Cook time:
Total time:
Serves: 2
Ingredients
  • 8oz Salmon
  • 1 cup spinach
  • 2 cups kale
  • 1 cup cherry tomatoes, cut in half
  • 1 orange or yellow pepper, chopped
  • 1 avocado
  • Olive Oil
  • Maple Pepper Marinade:
  • 2 tbsp Bragg’s Liquid Aminos
  • 2 tbsp Maple syrup
  • 1/2 tsp black pepper
Instructions
  1. Preheat oven to 400 degrees. Cover salmon in marinade and place on baking sheet with foil. Bake for 10 minutes or until cooked through.
  2. While the salmon is baking, chop up your vegetables.
  3. Put the kale in a large bowl and add 1 tsp of olive oil at a time. Massage the olive oil into the kale with your hands until all kale is covered. Add more olive oil as needed. This makes the kale softer.
  4. Mix all veggies together and separate on two plates. Cut avocado in cubes and divide on two plates.
  5. Once salmon is done top salad with 4oz salmon each.

 

4. Eat beets and beet greens. Not only do beets contain antioxidants such as betaine and betalains but they also contain fiber, iron, betacyanin, folate, and betanin. The pectin fiber in beets helps flush out toxins from the liver instead of being reabsorbed into the body. Beet greens also contain all of the beneficial nutrients in leafy greens so don’t add them to a stir fry instead of tossing them in the garbage. Try out this delicious beet recipe we post a while back.

 

5. Drink at a minimum half your body weight in ounces of water. If you are active and sweating more often add 25oz of water. In order to help flush out toxins and support detoxification naturally in the body we have to be hydrated. The best way to do this is to constantly sip on water throughout the day.

 

PN News Segment on Better Connecticut: Healthy Summer Condiments

Hello everyone!

It’s finally summer and the weather is beautiful! This means a lot of fun weekends spent outdoors and a lot of cookouts! If you have been eating the Practical Nutrition way throughout the year, focusing on eating foods in their most natural form in a balanced state throughout the day, then you may feel that common summer condiments cannot be included in your daily diet. This is true for many of the common brands found at the grocery store that contain inflammatory ingredients such as vegetable oil and high fructose corn syrup, however, you can look out for good ingredients and even make your own at home with 5 ingredients or less! Ana and I discussed healthy summer condiments on Better Connecticut. Watch the 5 minute segment to learn more about what ingredients to avoid and healthy alternatives you can make yourself at home. And don’t forget to scroll down for 3 marinade/dressing recipes with 3-5 ingredients each!

WFSB 3 Connecticut

 

Take Away Points Video:

  • When reading a nutrition label for condiments, dressings, and marinades avoid the following: vegetable oil, canola oil, soybean oil, high fructose corn syrup, brown sugar/cane sugar, artificial colors/flavors/additives. These ingredients all contribute to inflammation, sugar cravings, weight gain, headaches, and fatigue.
  • When trying to find a healthy option for condiments/dressings/marinades look for the following beneficial ingredients: olive oil, walnut oil, sesame oil, avocado oil, coconut oil, organic honey, pure maple syrup, stevia, lemon juice, balsamic/apple cider vinegar, and herbs.

 

Maple Pepper Marinade
Recipe Type: Marinade
Author: Amanda
Prep time:
Total time:
Ingredients
  • 1/4 cup Bragg’s Liquid Aminos
  • 1/4 cup Pure Maple Syrup
  • 1 tsp Cracked Black Pepper
Instructions
  1. Mix all ingredients in a bowl.
  2. Add your favorite protein: chicken, fish, or beef. This recipe has been tested on all types of chicken, fish and beef and everything tastes great! Get creative and add more ingredients if you want or keep it simple and use this easy marinade to flavor your meals all summer long!

 

Homemade Creamy Ranch Dressing
Recipe Type: Dressing
Author: Amanda
Prep time:
Total time:
Ingredients
  • 1 cup Plain Greek Yogurt
  • 3 Tbsp Olive Oil
  • 1 1/2 Tbsp Lemon Juice
  • 1 Tbsp Chopped Garlic
  • 2 Tbsp Dried Dill
  • 1 Tbsp Apple Cider or White Vinegar
  • Sea salt to taste
Instructions
  1. Add all ingredients to a blender or food processor and blend for 30 seconds.
  2. Store in glass air tight container in the fridge for up to 1 week .

 

Homemade Balsamic Dressing
Author: Amanda
Prep time:
Total time:
Ingredients
  • 1/2 cup Olive Oil
  • 1/2 cup Balsamic Vinegar
  • 1 Tbsp Lemon Juice
  • 2 Tbsp Italian Seasonings
  • sea salt to taste
Instructions
  1. Add all ingredients to a blender and blend for 30-60 seconds until mixture has emulsified.
  2. Store in a glass, air tight container on the counter or in fridge for up to 2 weeks.