Posted on

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 Challengea 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.

Posted on

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 Wednesday, May 30th at 8pm. Sign Up Now

In the meantime, try out this delicious and easy detox recipe developed by Blum Center Executive Chef Amy Bach. 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.

Posted on

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.

Posted on

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.

 

Posted on

Avoid These Foods If You Have Arthritis

If you suffer from arthritis, you’ve probably been told the only way to deal with your joint pain is to take medication, both prescription and over-the-counter.

Here’s what you probably weren’t told:

The single most important influence on not only managing, but also healing your arthritis, is the food you eat.

Yes, what most doctors don’t tell you is that you do not have to suffer — if you eat an anti-inflammatory, anti-arthritis diet, and you heal your gut and your immune system —  you can live a pain-free life. It’s that simple!

This is exactly why Dr. Blum, our Medical Director of Blum Center for Health, the medical center where I am Director of Nutrition, wrote her new book, Healing Arthritis. After being diagnosed with arthritis, she cured herself, and then spent the better part of two years studying arthritis and writing this book. How do I know it works? Because we successfully treat our patients with the very same protocol every day! Learn More about Healing Arthritis

What Food Has to do With Your Arthritis

The scientific evidence is clear that food is the #1 root cause of arthritis and other chronic inflammatory conditions. To understand this, you need to make the connection between food and gut health. If your gut, which is your entire digestive tract, is out of balance, a condition called dysbiosis and leaky gut, your joints will swell and ache. And the health of your gut is mostly determined by what you are feeding the microbes (the bacteria that live in your gut).  

So, how do you use food as medicine to relieve your joint pain? A great place to start is eliminating the foods that we have discovered can aggravate arthritis pain. Remember, this is a temporary diet. While you remove these foods, you should be working on treating dysbiosis and healing your leaky gut, and once you do, you will likely be able to eat these foods again.

Dr. Blum describes in detail how to do this in her new book, Healing Arthritis, and she has also designed a companion coaching program that includes healing the gut. → Learn More about the Simply Arthritis Group Coaching Program

However, removing foods that trigger arthritis symptoms now can provide great relief and reduce your pain!

Avoid These Foods to Reduce Arthritis Pain

  • Processed foods that are high in sugar, white flour, food dyes and preservatives. These foods promote the growth of the wrong kind of bacteria in your gut. We recommend taking these foods out permanently. This includes fruit juices, high sugar fruit, dried fruit, all added sugar and artificial sweeteners except stevia. It also includes processed white flour products like muffins, cakes, breads, cookies and crackers, even if they are gluten-free. These foods have an addictive quality to them, resist! 
  • All nightshades. These contain a chemical called solanine, which causes inflammation and joint pain in arthritis sufferers. Avoid tomatoes, white potatoes, all peppers, eggplants, paprika, salsa, chili peppers, cayenne, chili powder and goji berries. You can do a challenge with this group of foods – take them out for 21 days, and then add them back to see how they make you feel. 
  • Gluten, dairy, soy, corn, eggs and peanuts. These foods are the most common triggers for system-wide inflammation (like arthritis), as well as gut symptoms (like reflux, gas, bloating, diarrhea, constipation and abdominal discomfort). Sorry eggs, not every-body loves you! Again, you can take them out for 21 days, and then add them back in one-by-one to see how they make you feel. 
  • Alcohol. This causes inflammation in the body, stressing your gut and detox systems. 
  • Coffee:  Organic coffee is high in antioxidants, but many people have a dependency on this high-caffeine beverage to manage energy and focus during the day. See how you feel without it. Then, you can add one cup back in after you experience life without it, if you truly need it. For decaf, use Swiss-water processed (no chemicals). 
  • Grains: If you have severe arthritis or autoimmune disease, your gut is likely very damaged. In addition to removing gluten, you might need to remove all grains to feel better.  

Remove these foods and you will be amazed at how much better you will feel without them. This is a fantastic first step!

And guess what? You can do this on your own!

In Dr. Blum’s new book, Healing Arthritis, she presents the exact 3-Step Protocol that we use with our patients at Blum Center for Health. You will learn the best food plan for arthritis, the precise supplements and dosage we recommend for an arthritis-free life, how to build resiliency so that life’s stressors won’t affect your health, and what your gut has to do with your arthritis symptoms. In essence, Dr. Blum’s newest book gives you all the tools you need to fix your gut and heal your arthritis. Get The Book Now

Remember, the #1 step you can take starting today is to remove the foods I outlined above. Do this, and you will begin feeling better with less pain and more vitality.

About Mary: Mary Gocke, Director of Nutrition at Blum Center for Health, has been successfully using food and nutrition science to treat and heal people with chronic illnesses and acute conditions for over 25 years. When Mary’s not helping people feel better through nutrition, this mother of two grown children can be found practicing yoga, which she has taught for years, or in her kitchen cooking something colorful.