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The Best Key Lime Pie Ever (Paleo and Elimination Diet Friendly)

Whether you are following a special food plan, or just love dessert, you’ve got to try this Key Lime Pie recipe. It suits all kinds of diets — Paleo! Gluten-free! Dairy-free! Egg-free! And it’s chock full of gut healthy ingredients, including my magic ingredient: avocado!

If you’ve never used avocado in baking, it’s creamy, and picks up the flavors of your ingredients. And here’s the magic: It doesn’t taste like avocado. Not even a little bit. Once you try this Key Lime Pie recipe, it will become one of your go-to desserts.

The Best Key Lime Pie Ever

One of my all time favorites!

For crust:

1 cup unsweetened, shredded coconut

1 cup raw walnuts

¼ teaspoon sea salt

6 medjool dates, pitted

For filling:

1 ½ cups avocado (approximately 3)

2/3 cup freshly squeezed lime juice (~2 limes)

¾ cup raw honey

1/8 teaspoon sea salt

½ cup virgin coconut oil, melted

Zest of one lime

Fresh raspberries (optional)

 

Instructions:

For crust:

1)    To a food processor with an S blade, add coconut, walnuts and salt. Blend until finely ground.

2)    Add dates and mix until mixture combines but do not over process.

3)    Press mixture into the bottom of a 9-inch pie plate, set aside.

For the filling:

4)    In a food processor, add avocado, lime juice, honey and salt and blend.

5)    Add coconut oil and process until mixture is smooth.

6)    Spoon mixture into pie plate evenly and refrigerate for 2 hours.

Garnish with fresh raspberries if desired and serve cold.

 

Keri Lynn MacElhinney, RD, CDN is a Functional Medicine Nutritionist at Blum Center for Health.  She has over 20 years of professional experience as a Registered Dietitian and holds a nutrition license in New York and the State of Connecticut. In her early years, her field experience covered a wide array of areas including acute care hospitals, community health centers, substance abuse.  Make an appointment with Keri Lynn at 914-652-7800.

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Superfood Salad with Lemon Almond Dressing

This cheerful salad makes for a perfect mid-day dish. It’s high in both protein and fiber to help keep you satisfied during the day and it offers a balance of flavors and textures that elevate a typical desk lunch into a refreshing and nutritious meal.

Superfood Salad with Lemon Almond Dressing

Serves 6-8

Base

1 cup French lentils
1 cup brown rice
1 ¾ cups vegetable broth
1 bunch curly kale
½ small red cabbage
1 bunch radishes
1 pomegranate
1 cup pecans, toasted and chopped
1 lemon

Lemony Almond Dressing

3 tablespoons almond butter
2 tablespoons olive oil
⅓ cup water
Juice of 1 large lemon
2 teaspoons nutritional yeast
1 ½ teaspoon agave/maple syrup
1 teaspoon apple cider vinegar
1 teaspoon salt
¼ teaspoon cayenne

Procedure:

Prepare the brown rice by adding 1 cup brown rice, 1 ¾ cups vegetable broth, and ¼ teaspoon of salt to a saucepan. Bring to a boil, then simmer covered for 40-45 minutes or until cooked to a slight al dente.

In a separate saucepan, cook the lentils by adding 1 cup lentils, 2 cups water, and ¼ teaspoon salt. Bring to a boil, then simmer covered for 30-35 minutes or until cooked to a slight al dente.

While the rice and lentils are cooking, prepare the kale by destemming and chopping into thin ribbons and adding to a large bowl. Drizzle lightly with olive oil, add a dash of salt and massage to soften the leaves. Set aside.

Remove outer layer of red cabbage and slice thinly. Add to bowl with kale and toss. Slice radishes thinly and add to the bowl and toss.

In a Vitamix, combine almond butter, olive oil, water, lemon juice, nutritional yeast, agave/maple syrup, apple cider vinegar, salt and cayenne. Blend on high until smooth. Add to the bowl of greens and toss.

To serve, squeeze juice of one lemon on top of the salad as well as a drizzle of olive oil and salt to taste. Garnish with chopped pecans and pomegranate seeds.

 

Live in our neighborhood? Registered Dietitian Shauna McQueen teaches nutritional wellness classes at Blum Center for Health focusing on creating dietary harmony and bringing nutrition science to life in the kitchen. To learn more about these classes, click here.

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Orange Ginger Mashed Butternut Squash

This comforting recipe is a great change of pace for a healthy, yet flavorful side dish. The citrus adds brightness while warming ginger helps to soothe the digestive tract.

Serves 4

Ingredients

1 butternut squash (approximately 2-2½ pounds), peeled and cut into large chunks

¼ cup pure maple syrup

2 teaspoons orange zest

¼ cup plus 2 tablespoons fresh orange juice

¾ teaspoon fresh lemon juice

1 teaspoon freshly grated ginger

½ teaspoon ground cinnamon

¼ cup coconut butter (manna) or coconut oil

Sea salt, to taste

 

Preparation

  1. Place butternut squash in a large pot. Cover with water and boil for 20 minutes or until tender. Drain thoroughly and set aside.
  2. Combine the maple syrup, orange zest, orange juice, lemon juice, ginger, cinnamon, and coconut butter or oil in a saucepan. Bring the mixture to a quick boil over high heat, being careful not to burn. Quickly lower to a simmer and cook about 2-3 minutes or until syrupy. Remove pan from heat.
  3. Place drained butternut squash in a large bowl and pour orange mixture over the top. Mash together with a potato masher and season with salt. If a creamier texture is desired, transfer mixture to a food processor and pulse until smooth.

 

Cook’s notes: Substitute peeled sweet potatoes for butternut squash, if desired.

 

BIO: Lisa Markley, MS, RDN is a dietitian, culinary nutrition expert, and co-author of the best-selling The Essential Thyroid Cookbook: Over 100 Nourishing Recipes for Thriving with Hypothyroidism and Hashimoto’sAs a seasoned culinary educator and recipe developer, Lisa translates nutrition science to the plate using health-supportive ingredients prepared with peak flavor, seasonality, and nutrient density in mind. Learn more at www.thyroidcookbook.com.

 

Recipe shared with permission from The Essential Thyroid Cookbook by Lisa Markley and Jill Grunewald, published by Blue Wheel Press. Recipes ©2017 by Lisa Markley, MS, RDN. Food photography ©2016 by Kenny Johnson. www.thyroidcookbook.com.

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Get a Taste of Fall with Butternut Squash Risotto

Take a stroll through a Farmers Market you will likely come across butternut squash at every turn. Take advantage of this seasonal powerhouse — not only is it comforting and delicious on a brisk Autumn day, it boasts a rich concentration of nutrients, dietary fiber, zinc, protein, folate and potassium.

In fact, beta-carotene, the antioxidant that gives butternut squash its beautiful orange color, along with vitamins A and C, support the natural function of the immune system, helping to prevent infections. Perhaps this is Mother Nature’s way of taking care of us going into cold and flu season!

Here is one of our favorite Fall recipes — creamy, plant-based, with just the right amount of crunch from toasted pumpkin seeds. We’re sure this will become one of your Autumn go-to’s.

 

Fall Butternut Squash Risotto

Serves 4-6

Ingredients:

4 Tbsp. olive oil (divided)

2 cups diced butternut squash (or other winter squash)

1½ cups quartered cremini mushrooms

½ cup diced red onion

1 cup Arborio rice

4-5 cups vegetable stock, warmed in sauce pan

½ tsp. salt

freshly ground black pepper (to taste)

¼ cup toasted pumpkin seeds

¼ cup chopped parsley (garnish)

 

Preheat oven to 375 degrees F. Line two baking sheets with parchment paper.

In a large bowl, combine the diced squash, 1 Tbsp. olive oil, and a pinch of salt. Spread the squash onto one of the baking sheets. Repeat the process with the mushrooms.

Place the trays into the oven to roast for 15-20 minutes (mushrooms) and 25-30 minutes (squash).

Meanwhile, rinse the rice in a fine mesh strainer under cold water. Drain well.

Heat 1 Tbsp. olive oil in a heavy-bottomed pot over medium heat. Add the onion and sauté for 5-6 minutes, or until translucent. Add the rice and stir to coat, cooking for one minute longer.

Add one cup of the warm stock and a pinch of salt, stirring constantly until the grain has absorbed all of the liquid. Continue to add the stock in ½ cup increments until the rice is cooked through and the grains are creamy.

Stir in the cooked squash and mushrooms. Season to taste with additional salt and pepper, as desired.

Garnish with pumpkin seeds and parsley, and serve warm.

 

Looking for more anti-inflammatory recipes? Check out our BlumKitchen Recipe Book. Our recipes are designed to reduce inflammation, support your thyroid, improve your liver’s detoxifciation function and heal your gut. Start cooking the Blum way today! Show Me Now

 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

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Summer Green Smoothie Instead of Coffee? You Bet!

Like most of you, I really love my morning coffee (my morning fuel of choice is espresso).  The nespresso machine in my kitchen has been an attractive nuisance since I bought it, making it way too easy to have one or two shots as I am revving up to start my day.  As August rolled around, I decided to do an experiment to see if my espresso was affecting how I felt, good or bad. To do this, I decided to kick the habit, and substitute my espresso for black tea (which also has caffeine), followed by a green smoothie made from contents of my garden. Yummy live food that I whipped up in my Nutrabullet.  And here is what I discovered.

It took a few days to adjust, but by day 3, I noticed that I was sleeping deeper and longer.  Since I was having my espresso only very early in the mornings, it shocked me that it had such a dramatic effect on my sleep so many hours later. I always thought that because I wasn’t having caffeine or coffee after 10 am, it wouldn’t make a difference.  Boy was I wrong!

I found myself sleeping later in the mornings and remembering my dreams.  If you are having any sleep issues whatever, I strongly recommend quitting coffee and see what happens!  It has been about 4 weeks now, and I am still sleeping great, feeling more rested in the mornings.

What I Learned About Green Smoothies

I used to be more of a berries-in-the-smoothie girl, but I switched to a more tart, savory drink instead of sweet.  You will see my recipe below. After my live, green, smoothie breakfast, I am zipping to work and buzzing with a better energy than I used to get from espresso!  I decided to write this blog to inspire those of you that read this, to try this experiment. The good news is that you can get greens triple washed and ready to use, making this smoothie super easy to make each morning.  I usually go out to the garden and add fresh parsley, rosemary, basil, or mint, in addition to the kale and spinach. You can customize this to your taste.

Here are the nutrition facts:

Total calories:  265;

Fat: 12.9 grams; Carbs: 34.6 grams; Fiber: 7.2 grams: Sugar: 17 grams; Protein: 11.2 grams

Green Smoothie Recipe:

½ apple, skin on

½ banana

½ cup Baby Kale

½ cup Baby spinach

1 TBL fresh lemon juice

1 TBL fresh lime juice

2 TBL organic Hemp seeds

1 cup cold filtered water

Optional:  A twig of rosemary and a handful parsley from the garden, or other herbs of your choice like a few leaves of mint or basil.

Put all ingredients in the Nutrabullet and enjoy!

 

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Gluten Free Banana Oat Muffins

If you’re on an elimination diet, these delicious muffins are great for breakfast or an easy on-the-go snack!  I tested these muffins at home and the whole family enjoyed them – no one knew the gluten, egg, or dairy was missing!
If you make these, let me know how they came out.  ENJOY!

Banana Oat Muffins:  Gluten free, Dairy free, Egg Free

Ingredients:

1 tbsp ground flaxseed

3 tbsp water

¼ cup almond butter

2 ripe medium bananas

2 tbsp raw honey

¾ cup gluten free rolled oats

1 tsp baking soda

½ tsp ground cinnamon

 

Directions:

Preheat oven to 375 degrees. With an oil spray, grease a 9 cup muffin tin.

In a small bowl, mix flaxseed and water and set aside.

Add remaining ingredients to a blender and blend until smooth.

Add flaxseed mixture until combined.

Pour batter into each muffin pan equally, about 2/3 full to each cup.

Bake for approximately 15 minutes and cool before removing from the muffin tin.

 

Yields: 9 muffins

 

Keri Lynn MacElhinney, RD, CDN, CLT, IFNCP is a Functional Medicine Nutritionist at Blum Center for Health.  She has over 20 years of professional experience as a Registered Dietitian and holds a nutrition license in New York and the State of Connecticut. In her early years, her field experience covered a wide array of areas including acute care hospitals, community health centers, substance abuse.  Make an appointment with Keri Lynn at 914-652-7800.

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{Recipe} Alkaline Green Smoothie

One of the ways I suggest to refresh your body for spring is to start the day with an alkaline green smoothie.  Not only do you get an abundance of vitamins and nutrients from the fresh kale and spinach, it also helps with digestion.

Every spring I pull out my Alkaline Green Smoothie recipe to jumpstart morning and help set healthy habits for the rest of the day.  Try it out and let me know what you think!

Alkaline Green Smoothie

Ingredients: 

2 cup fresh kale and spinach mix

½ cucumber

½ green apple (with skin)

1 celery stick

1 tbsp freshly squeezed lemon

½ tbsp fresh parsley, minced

1 tbsp ground flax seed

16 ounces filtered water

Directions: 

Blend all ingredients in a blender and serve!

 

 

Keri Lynn MacElhinney, RD, CDN, CLT, IFNCP is a Functional Medicine Nutritionist at Blum Center for Health.  She has over 20 years of professional experience as a Registered Dietitian and holds a nutrition license in New York and the State of Connecticut. In her early years, her field experience covered a wide array of areas including acute care hospitals, community health centers, substance abuse.  Make an appointment with Keri Lynn at 914-652-7800.

 

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{Recipe} Bok Choy Sautee

In the Spring, the land once again becomes fertile and the earth is wanting to feed us with fresh, crisp, and alive food to give us a boost of energy from the long, dark, and cold winter days. An abundance of lighter vibrant vegetables should now be included in your diet each day along with a variety of sulfur-rich sources such as cruciferous vegetables, which are great for detoxing during the spring months.  The best picks for the spring include cabbage, broccoli, asparagus, collard greens, garlic, onions, and Swiss chard. My favorite is Bok Choy.  Here’s an easy to re-create recipe with nutrients and flavor abound!

Bok Choy Sauté

Ingredients:

4 cups fresh bok choy, roughly chopped

2 cloves of garlic, minced

1-2 tbsp sesame oil

1 ½ tbsp coconut aminos

salt and pepper to taste

Directions:

In a large skillet, heat oil. Add garlic and Bok Choy stems, sauté until tender. Add Bok Choy greens and coconut aminos and continue to cook on low until wilted but not mushy. Season with salt and pepper.

 

Keri Lynn MacElhinney, RD, CDN, CLT, IFNCP is a Functional Medicine Nutritionist at Blum Center for Health.  She has over 20 years of professional experience as a Registered Dietitian and holds a nutrition license in New York and the State of Connecticut. In her early years, her field experience covered a wide array of areas including acute care hospitals, community health centers, substance abuse.  Make an appointment with Keri Lynn at 914-652-7800.

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Try This Hearty Breakfast Cereal for Cool Mornings

As the weather turns cooler you may be wondering how to incorporate a heartier breakfast that’s good for your gut and good for your joints.

Start the day well with a warm and healthy breakfast cereal. A bowl of hot quinoa cereal on a cool morning is one of life’s simple pleasures and incredibly versatile.

You can use different combinations of spices, toppings, and fruits to customize your breakfast.

Think seasonal: Experiment and try adding autumn fruits, such apples, pears and blackberries. Stir in some of your favorite nuts and seeds, including chia or flax seeds — it’s a great to add fiber and protein! And, consider playing with some warming spices, such as ginger or cardamom. You can’t go wrong!

Use our basic recipe as your starting point:

Hot Quinoa Cereal with Fruit & Nuts

3 servings

  • ½ cup quinoa
  • 1 cup water
  • 1 cup non-dairy milk, like almond, coconut or rice milk
  • ½ tsp sea salt
  • ¾ Tbsp maple syrup
  • ¼ tsp ground cinnamon
  • 1 tsp  vanilla extract
  • ¼ cup slivered almond or toasted walnuts
  • Optional: fresh berries, ghee

Directions:

  1. Rinse the quinoa with cold water in a fine mesh strainer and drain.
  2. Put the water, milk and salt in a pot and bring to a boil.  
  3. Stir in the quinoa, turn down the heat to medium low, cover the pot, and simmer gently for 15 minutes, stirring occasionally and adding more milk if needed. The cereal is done when the quinoa is soft and has the consistency of oatmeal.
  4. Remove from the heat and stir in the maple syrup, cinnamon and vanilla.
  5. Transfer to bowls and serve warm or cold with toasted nuts and fresh berries and stir in a teaspoon of ghee if desired.

 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

 

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Make Ghee in 1,2,3!

Homemade Ghee

Ghee is another name for clarified butter and is a traditional healing food in India. It is made by heating butter until it liquefies. The milk solids are removed, making it suitable for those who are dairy sensitive. You can also buy it already made in health food stores and Indian markets or you can try our ghee recipe below.  Traditionally, ghee has been used for ulcers, constipation, would healing and soothing the digestive track.

To learn more about the benefits of ghee check out: Fall in Love with Ghee: Healthy, Dairy-Free and Tastier Then Butter

Ghee Recipe:

1 pound unsalted organic butter

1. In a medium saucepan, heat butter on medium heat.

2. The butter will melt and then come to a boil. You will hear the butter snapping and crackling as it boils.

3. It will begin to foam at the top. Remove the foam with a spoon and discard.

4. After about 15-20 minutes you will hear the “voice” of the ghee change. It will get quieter. You’ll see the oil become clear rather than cloudy.

5. Take it off the heat and strain it through cheesecloth or use a mental coffee filter and filter paper. You can wait 15 minutes or do this immediately. It’s hot, so be careful.

6. Put into a ceramic, glass, or stone bowl and cover. This ghee will last for about a year unrefrigerated.

Reprinted with permission from Liz Lipski, PhD, CCN

This recipe can be found in Dr. Susan Blum’s groundbreaking book, The Immune System Recovery Plan (LINK TO BOOK). It is her 4-step plan to achieving optimal health and features 40 delicious recipes.  Check it out HERE.