Tag: gluten-free

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Coconut Quinoa & Broccoli Bowl with Ginger-Lemon Dressing

Here’s a wonderful recipe that will not only take the chill out of spring, but it also is good for your gut  … which makes it good for your immune system.

Check out all these gut-loving, immune-boosting ingredients: 

  • Broccoli and snow peas — green vegetables are the source of a chemical signal that is important to a fully functioning immune system. They do this by ensuring that immune cells in the gut and the skin known as intra-epithelial lymphocytes (IELs) function properly.
  • Coconut milk and flakes — Coconut contains lauric acid that is known for its antiseptic properties. It assists the body in fighting infections caused by bacteria, viruses, and fungi.
  • Quinoa is a complete protein and is critical for immune function.
  • Sesame seeds contain iron, zinc, vitamin B6, vitamin E, selenium and many more which support the functioning of the immune system.
  • Ginger has powerful anti-bacterial, anti-viral and anti-inflammatory compounds that keep rhinoviruses from binding to cells in the mucus membranes.

Enjoy this easy-to-make crowd-pleaser!

Ingredients:

For the quinoa and broccoli bowl:

  • 3/4 cup quinoa
  • 1 1/2 cups full-fat coconut milk
  • 1 pinch sea salt
  • 1/2 head broccoli florets
  • 1/2 cup snow peas, thinly sliced
  • 1 spring onion, thinly sliced
  • 1/4 cup large coconut flakes, toasted
  • 1 tablespoon black sesame seeds

For the dressing:

  • Zest of 1 lemon
  • one 2-inch knob fresh ginger, peeled and sliced
  • 1 teaspoon honey
  • 1 lime, juiced
  • 1/4 cup olive oil

 

Directions:

  1. Rinse the quinoa under cold water for about 30 seconds. In a medium pot, add the rinsed quinoa, coconut milk, and sea salt. Bring to a boil, then cover and simmer for 15 minutes, until quinoa has absorbed most of the liquid. Remove from heat, let sit with lid on for 5 minutes, and then fluff with fork.
  2. Lightly steam the broccoli until just tender and bright green, no more than 5 minutes once the water boils. Then, rinse broccoli under cold water to stop its cooking, and to retain its color and texture.
  3. Place the coconut quinoa in 4 bowls. Add the warm broccoli, and then top it with snow peas, spring onion, toasted coconut flakes, and sesame seeds.
  4. To make the dressing, place lemon zest, fresh ginger, honey, lime juice, and oil in a small blender and combine until smooth. A If needed, add a teaspoon or two of water to reach the right consistency.
  5. Drizzle the dressing over your  bowl.

 

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. To learn more about Melissa’s coaching practice at Blum Center for Health, click here.

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Try Our Joint-Healthy, Body-Loving Winter Reboot Buddha Bowl

Now that the holidays are behind us, you might be feeling all the holiday cheer has left you feeling, well, a little less cheery. If you ate a little too much, if you drank a little more than usual, you might be experiencing bloating, headaches and even creaky joints. Not to worry! Here’s our nutritious, comforting Buddha Bowl to the rescue.

Chock full of wintery goodness, this recipe will not only soothe your soul, but will also leaving you feeling nurtured and full. What could be better on a cold wintery night?

One of my favorite things about this bowl is how adaptable it is. Add your favorite vegetables or beans. (I often add pre-cooked lentils that I find in the produce section of the grocery store. Super easy!) You might want to add some other toppings. Here are some of my favorites: hummus, cilantro chutney, avocado, microgreens. Yum!

While we’re on the topic of joint-healthy food … Save The Date!  Dr. Susan Blum, our pioneering Functional Medicine doctor and author of Healing Arthritis, and myself will be leading the Healing Arthritis Challenge starting Feb 14th! Learn more here. 

 

Buddha Bowl with Lemon Tahini Sauce (serves 6)

  • 2 cups of cubed winter squash
  • 1 pint mushrooms, washed and trimmed
  • 2 medium beets, peeled and cubed
  • Extra virgin olive oil
  • salt and pepper
  • 1 cup quinoa, rinsed and drained
  • 1¾ cup water
  • 1 onion, thinly sliced
  • 1½ Tbsp sesame seeds 
  • 1‐2 Tbsp roasted walnuts 

Optional: sprouts, minced avocado, cilantro, toasted nori strips

Preheat oven to 375°F. 

  1. Toss the squash with 1-2 Tbsp of olive oil, salt and pepper and lay out on a parchment-lined baking sheet. Repeat with mushrooms and beets, keeping them separate. Roast in the oven until fork tender (time will vary for each vegetable). 
  2. Add the quinoa, water and a pinch of salt to a small pot. Lower the heat, cover the pot and simmer for about 12-15 minutes or until the water is absorbed. When the quinoa is done, fluff with a fork and recover for 10-15 minutes. 

While the quinoa is cooking, heat 2 Tbsp of olive oil in a large sauté pan on medium high heat and add the onions. Without stirring, let the onions brown or caramelize. Stir the onions and continue to cook on a low heat, about 10 minutes. 

  1. In a large bowl, whisk together Lemon Tahini Sauce (recipe follows) ingredients. 
  2. To serve, place ½ cup quinoa in a bowl and add the onions as well as each vegetable around the quinoa. Garnish with your desired toppings and drizzle the tahini sauce on top. 

Lemon Tahini Sauce (makes 1 ½ cups)

  • ¾ cup hot water 
  • ½ cup tahini 
  • ¼ cup lemon juice 
  • 2 tsp grated ginger 
  • 2 tsp honey 
  • ¼ tsp salt  
  1. In a small saucepan, heat the water. Add the tahini, lemon, ginger, honey and salt, and whisk until smooth and pourable. 

If you want to start the new decade (Yikes! 2020!) taking control of your arthritis to live a pain-free life, attend Dr. Blum’s FREE 1-hour Masterclass: How to Heal Your Joint Pain in 3 Easy Steps on Tuesday, January 21st at 8pm. It is the only time this year she will be leading this class.  Join 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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Autumn Apple Almond No-Guilt Muffins

Autumn is here! The transition from Summer fruits and vegetables to Fall produce may leave you thinking, “No more juicy peaches, no more heirloom tomatoes, what should I eat now?”

And for those who struggle with an autoimmune condition, like Hashimoto’s, Rheumatoid Arthritis or Sjogren’s you might be thinking, “What can I have that aligns with my autoimmune food plan?”

The great news is: Mother Nature gives you lots of options!

Look for fruits, like apples (so many different types to try!), blackberries and pears. And explore the autumn vegetables — all the varieties of squash, Brussels sprouts, cabbage, carrots, cauliflower, celery, kale, leeks, onions, parsnips, pumpkin, purple broccoli, spinach, sweet potatoes and turnips.

But for many people, some of these vegetables, even though they are healthy and considered anti-inflammatory, may leave you feeling bloated or uncomfortable. Perhaps, no matter what you eat, your symptoms flare.

If this speaks to you, consider joining Dr. Blum and me for our 8-week Immune Recovery Challenge — a step-by-step companion to Dr. Blum’s bestselling book, The Immune System Recovery Plan. During the course, you will follow the 4-Step Immune System Recovery Plan together with Dr. Blum, using video and live coaching with me. It is a wonderful opportunity to learn from Dr. Blum in a group setting and get all the support you need along the way. Join the Challenge

In the meantime, I want to share with you one of my favorite Blum Center for Health recipes:

Autumn Apple Almond No-Guilt Muffins

This recipe features whole foods and healthy low-impact ingredients to help keep autoimmune conditions at bay. No refined flour, sugar or butter. Unlike conventional flour muffins, these are filling too! Chia seeds serve double duty by providing helpful fatty acids that your body needs to fight inflammation, and by adding a crunchy and nutty texture to the top.

Use your favorite apple variety and then try others. You might even want to try these with pears and blackberries. Just know … any way you choose to make them, they’re delicious!

Here’s my personal favorite: I use tart Granny Smith or crunchy Gala apples. I love to eat one warm muffin out of the oven (just can’t resist!). And once they are cooled I’ve been know to cut one in half, lengthwise, place a wee bit of Ghee (clarified butter) in a skillet, put the halves facedown in the skillet to make them warm and slightly brown, and then (finishing touch!) spread with almond butter. Add a cup of hot tea and … hello Fall!

And here’s my special note: I’ve seen first-hand how Dr. Blum’s Immune System Recovery Plan changes lives. How do I know? I work with every single patient who walks through the doors of Blum Center for Health. Her 4-step plan works. And now, no matter where you are in the world, you can do it with us. If you suffer from an autoimmune condition … Do The Immune Recovery Challenge With Us

 

Autumn Apple Almond No-Guilt Muffins

Serves:  12 muffins

Serving size:  1 muffin

 

Ingredients:

Coconut oil

3 cups almond flour

1 ¼  teaspoons baking soda

1/2  teaspoon fine ground sea salt

2 ½  teaspoons ground cinnamon

1 tablespoon ground flax seeds

1/3 cup water

1 ½  teaspoon pure vanilla extract

¼ cup honey

1 cup fresh apples, unpeeled, cored/seeded, diced small

1 ½ tablespoons chia seeds, whole

 

Preparation:

  1. Preheat oven to 325F.     
  2. Lightly oil a 12-muffin pan with coconut oil  
  3. In a medium  bowl, combine the almond flour, baking soda, salt, cinnamon, and apples, and mix until well combined.
  4. In another medium bowl, combine the flax seeds, water, vanilla extract, and  honey and whisk together until well combined. Allow to sit for 5 minutes
  5. Slowly transfer the dry ingredients into the wet ingredients bowl. Stir until well combined.     
  6. Evenly distribute the muffin mix between the 12 muffin pan cups.
  7. Sprinkle the chia seeds evenly over the 12 muffin cups.     
  8. Place on the middle rack of the oven and bake for 21 minutes, rotating the pan halfway through.     
  9. Remove from the oven and allow to cool before taking out of the muffin pan.    

 

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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One of Our Favorite Detox Recipes

In cultures all over the world the advent of Spring signals rebirth — the grass and trees turns green, a burst of color transform the landscape and the earth starts to give us Spring produce. Hooray!

It also signals Spring cleaning — our homes and our bodies. Here at the Blum Center we are all about detoxing our bodies in Spring to rid ourselves of the Winter heaviness, and to reduce the toxic load we carry from the food we eat, the water we drink and the air we breath — not to mention all the chemicals used in our homes and in our cosmetics. It’s cathartic and a powerful way to celebrate the reemergence of life, and longer, warmer days.

In fact, you can join us to Detox! Our 14-Day Whole Life Group Coaching Program begins Tuesday, June 2nd. Sign Up Now

In the meantime, try out this delicious and easy detox recipe developed in the Blum Kitchen. We love using both red and yellow beets — it adds such beautiful color to the dish.

Roasted Beet, Walnut & Baby Kale Salad with Apple Cider Vinaigrette

Serves 6

Ingredients:

  • 4 medium-sized red and/or yellow beets, quartered  
  • ½ cup toasted walnuts
  • 1 tsp fresh thyme leaves
  • 2 Tbsp extra virgin olive oil  
  • 8 cups organic baby kale OR one plastic pre-packaged container (a baby kale and greens blend is fine). Bonus: for those short on time the prepared blend are usually pre-washed!
  • Salt and pepper to taste

Directions:

  1. Preheat oven to 375 degrees  
  2. In a medium-sized mixing bowl combine prepared beets, olive oil, salt, pepper and thyme leaves. Place on a cookie sheet and place in preheated oven.
  3. Bake for 30 minutes or until beets are fork tender. Remove beets from cookie sheet and let cool.
  4. Toast walnuts on another cookie sheet in the same oven for 7 minutes. Remove and let cool.
  5. While the beets and walnuts are cooling, prepare the Apple Cider Vinaigrette, below
  6. Place salad greens in large bowl, top with beets, and dress with Apple Cider Vinaigrette, to taste.
  7. Enjoy!

Apple cider vinaigrette:

Makes about 1 cup

Ingredients:

  • 1/3 cup extra virgin olive oil
  • 2 tsp fresh lemon juice
  • 2 Tbsp honey
  • 1 small clove of garlic, minced
  • 1 Tbsp Dijon Mustard
  • ¼ cup raw apple cider vinegar
  • Salt and pepper to taste

Directions:

  1. Place all ingredients in a blender and blend until smooth.
  2. Serve over your favorite salad.

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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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.