Makes 1 serving (about 12 ounces)
½ cup Concord grapes
1 cup dark leafy greens (e.g., arugula, collard, kale, spinach, etc.)
2 to 3 tablespoons extra-virgin olive oil (varieties such as pique, coratina, koroneiki, etc.) ½ to 1 teaspoon turmeric, ground n 1 medium orange, peeled (optional)
1. Place all ingredients into a high-powered blender. Pulse blender a few times, then blend until desired consistency is reached.
Smoothies can be a great complement to your food plan and can help to make ‘food as medicine’ delicious and nutritious. Basic guidelines for building smoothies are below. You will find examples from each category from which to choose when building your smoothie. Your healthcare provider may also indicate specific recommendations for you, or may direct you to one of the condition-specific recipes included in this handout. Add the ingredients in the order suggested below, and blend all ingredients until your smoothie is the right consistency for you.
1/4 cup ice cubes (optional)
1–2 tablespoons ground flax
2 tablespoons protein
1-2 cups whole vegetables
1/2 cup fruit
2–4 ounces unsweetened juice (optional)
4–6 ounces base liquid (optional)
Base Liquids Brew one quart of strong tea to use as a base for your smoothies. Base liquids can be made from different herb combinations, either from commercially-available tea bags or home-brewed from bulk herbs. When using bulk teas and herbs, simmer herbs in two quarts of hot water for 10-15 minutes, then cover and turn off the stove. Allow to cool for 20 minutes before straining and discarding the loose tea. Use the herb tea mixes indicated below.
Ashwaganda root, powdered – 1 T Lemon balm leaf – 2 T
Cinnamon (fresh), ground – ½ t Rosemary (fresh), chopped – 1 T
Elder berries, dried – 2 T Slippery elm bark, powdered – 1 T
Green tea, loose – 4 T Turmeric (fresh), ground – 1 t
Hawthorne, dried – 2 T White willow bark – 2 T
Base Liquids (cont.) When using commercially-available teas, brew as directed and let the tea steep 10-15 minutes. Let cool for 20 minutes, before discarding the bag. Examples of brands you might choose include Good Earth, Mighty Leaf, Numi, Pukka, Traditional Medicinals, Tulsi, and Yogi. Use the type of teas indicated below.
Green tea Nettle tea Licorice tea Other
Once your tea and herb mixture is brewed, place 4 to 6 ounces of the mixture in a blender. Store the remaining liquid in the refrigerator for 7 to 10 days.
Juices Choose an unsweetened, pure 100% fruit juice. Place 2 to 4 ounces of the chilled juice in the blender. Examples of juices to use are:
Cranberry juice Pomegranate juice Dark cherry juice
Purple grape juice Orange juice Other
Fruit Add ½ cup of unsweetened fruit (preferably organic) to the blender. Avoid processed fruits containing added sugars, sweeteners, or syrups. Types of fruits to include are:
Apple (or unsweetened applesauce) Peach Banana Pear
Berries (blackberries, blueberries, raspberries, Pineapple strawberries, etc.)
Mango Melon Other
Vegetables Next, add a cup of any seasonal leafy greens or other whole vegetables of your choice. Types of vegetables to include are:
Avocado Mint leaves Beets Zucchini Cucumber Other
Dark leafy greens (chard, kale, spinach, etc.)
Protein Add to the blender one of the following sources of protein:
Protein powder (e.g., Pro-greens, Whey powder – 2 T,UltraClear Plus, UltraInflamX, MediClear, Whole oats, soaked overnight in milk (almond, dairy, UltraMeal, etc.) – 1 scoop soy, etc.)
½ c Nut butter (almond, cashew, etc.)
1 T Yogurt or kefir (soy or dairy)
½ c Soy powder – 2 T
Flax Seeds Add 1 to 2 tablespoons of ground flax seeds (or flax meal) to the blender. Store extra ground flax seed or flax meal in fridge for up to 3 to 4 weeks.
Ice Add ¼ cup of crushed ice to the blender if you like your smoothie cold.
1 ½ lbs Ground Beef or Ground Turkey
½ Green Pepper Diced
½ cup Frozen Corn
4 TBSP Taco Seasoning
½ cup Gluten Free Breadcrumbs
½ cup Cheddar Cheese Shredded
1 TBSP Ketchup
Mix ingredients in a bowl then put into a lightly greased loaf pan. Preheat oven at 400°f for 55 minutes. During the last 10 minutes put more cheese on top to preference.
Still a work in progress– so far I have reached gluten free goal.. working on the soy free aspect … so here’s another try at the gluten free bread aspects– so far the tweaks and kinks are working out… this was really yummy!
Servings 2 loaves
2 cups Pumpkin Puree
3 cups Splenda
1 cup Vegetable Oil
4 Eggs whisked
2/3 cup Water
3 1/3 cups King Arthur gluten free Flour
6 teaspoons Baking Powder
2 teaspoon Cinnamon
1 teaspoon Nutmeg
1 teaspoon Allspice
1 teaspoon Cardamom
3 ½ teaspoons Xanthan Gum
Preheat oven to 350 degrees F. Combine Pumpkin, Splenda, Oil, Water, and Eggs in a large mixing bowl and mix well.
Stir to combine Flour, Baking Powder, Cardamom, Cinnamon, Allspice, and Nutmeg in a medium mixing bowl. Gradually add the dry ingredients to the wet ingredients in the large bowl of pumpkin mixture. Use a hand mixer to mix or make sure to stir well so that everything is completely combined.
GENEROUSLY spray two 8×4 nonstick loaf pans with cooking spray. Pour mixture evenly into pans, filling the loaf pan up to 3/4 of the way full. (Do not overfill the pans.)
Bake at 350 degrees for 45 to 55 minutes, or until done. Bread will be done when a toothpick inserted in the center of the bread loaf comes clean
Baking & Spices
Oils & Vinegar
Bread & Baked Goods
Make the Tzatziki-
Place cucumber in a bowl. Add remaining ingredients then mix to combine. Set aside for at least 20 minutes for the flavors to mix.
Brush the outdoor grill with oil, then preheat on medium high or heat 1 tbsp of olive oil in a fry pan over medium high heat.
Remove chicken from Marinade. Cook the chicken for 2 to 3 minutes on each side, until golden brown and cooked through (cooking time depends on size of chicken).
Remove the chicken from the grill / fry pan onto a plate. Cover loosely with foil and allow to rest for 5 minutes before serving.
If your chicken breasts are large, you may need to cut them.
Get a pita bread or flatbread (preferably warmed) and place it on a plate (baking) then place some salad down the middle of the bread, then top with chicken and Tzatziki.
Roll the wrap. If you wish you could use parchment paper to hold the gyro together with a twist at the end of the parchment paper to secure it for a more traditional feel.
However, I just let everyone help themselves in making their own gyro due to food allergies and taste as seen in the photos one of the gyros made by someone with an onion allergy and dislike of tomatoes.