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Category: Nutrition

No Bake Blueberry “Pie”

No bake blueberry pie

Here’s an easy summer pie recipe perfect for your next weekend BBQ or potluck.

Gary S. emailed me this lovely photo of his pie – thanks Gary!  He used more berries than the recipe calls for – 5-6 cups – and mixed strawberries and blueberries.  Feel free to add other fruit (peaches are in season now).  The next time I make this I may add some toasted coconut to the crust.  Experiment with this and let me know what you think.

Ingredients:

2 cups raw almonds
3-4 dates (soaked in water for ten minutes, then pitted)
1/2 cup agave divided
2 cups of blueberries
pie plate or 12 ramekins (individual dessert dishes)
pinch sea salt
dash of cinnamon

Directions:

Grind almonds in food processor until finely ground.  Pit the dates and add them, 1/4 cup of agave, a pinch of sea salt and dash of cinnamon to the finely ground almonds.  Continue to process until thickened ball forms.  Remove contents from food processor and press into pie plate or ramekins bringing crust up around the walls and top edges of the plate.  Fill your crust with fruit of choice drizzled or mixed with the remaining 1/4 cup agave.

Enjoy!

This recipe adapted from Meredith Gnau’s “A Grateful Life” Blog

Gazpacho – Summer tomato soup

A surprising number of my clients have food sensitivities or allergies garlic, onions, eggs, dairy and gluten.  One of my clients recently shared this summer soup recipe that is gluten-free and has no garlic or onions.   This is easy to prepare, healthy, low-calorie, refreshing and packed with flavor!

Gazpacho:

• 2 lbs (about eight) Roma tomatoes, chopped
• 1/2 a red bell pepper, chopped
• 1/2 a green bell pepper, chopped
• One cucumber peeled, seeded and chopped
• 2 celery stalks, chopped
• 1/2 cup flat leaf parsley leaves
• 1/2 cup cilantro leaves
• 2 cups of tomato juice
• 1/4 cup red wine vinegar
• 1/2 cup extra virgin olive oil
• 3 tablespoons sugar
• 2 tablespoons kosher salt
• 1 tsp black pepper
• 1 tsp paprika
• 1/2 tsp cayenne pepper
• 1/4 cup lime juice

Combine all the ingredients and refrigerate for one hour. Transfer to a food processor (or use a hand blender) and blend until almost pureed.  Season with salt and pepper to taste.

This soup makes a yummy side dish as is. To make this your main course toss in a few chunks of avocado, 5 or 6 boiled shrimp, a lime wedge, and a few springs of cilantro and serve with a slice of crusty bread.   Enjoy!

Are you Vitamin D deficient?

According to this N.Y. Times article you may not be getting enough Vitamin D.

Studies show that those suffering from Vitamin D deficiency are at a greater risk for developing certain cancers, cardiovascular disease and autoimmune disorders to name just a few.

A person’s vitamin D level is measured in the blood as 25-hydroxyvitamin D, considered the best indicator of sufficiency.  Maximum bone density is achieved when the blood serum level of 25-hydroxyvitamin D reaches 40 nanograms per milliliter or more.

The best source of Vitamin D is the sun and we may be able to absorb enough D in the summer to last the whole year.  According to Dr. Michael Holick, the author of “The Vitamin D Solution” we can get an adequate dose of D:

…by going outside in summer unprotected by sunscreen (except for the face, which should always be protected) wearing minimal clothing from 10 a.m. to 3 p.m. two or three times a week for 5 to 10 minutes.

The current recommended intake of vitamin D is 200 I.U. a day from birth to age 50 (including pregnant women); 400 for adults aged 50 to 70; and 600 for those older than 70.

While our bodies “make” Vitamin D from sun exposure we can also get some Vitamin D from foods such as wild-caught oily fish (salmon, mackerel, bluefish, and canned tuna) and fortified milk and baby formula, cereal and orange juice.  Experts say the amount we convert from these foods may not be enough and most recommend supplements – from an additional 200 IU’s to 2000 IUs a day – depending on who you ask.

Here’s Dr Weil’s take on Vitamin D deficiency. He recommends supplementing with 2000 IU’s a day and says:

No adverse effects have been seen with supplemental vitamin D intakes up to 10,000 IU daily. Exposing the face and hands to roughly 10 minutes of direct sunlight daily is also quite safe and a good way to boost vitamin D.

Here in the Pacific northwest where are especially sun deprived (sorry Portland – love you but it’s true) and we may need to supplement for optimum health.  A simple blood test will show if you are D deficient.  I suggest you discuss this with your health care practitioner if you are concerned that you may not be getting enough D.

Baked Acorn Squash

Acorn Squash is high in Vitamin A, Vitamin C, Potassium, dietary fiber, manganese, folate, Vitamin B complex, omega 3 fatty acids, copper and tryptophan.

Try this yummy side dish at your next holiday dinner.

4 acorn squash, halved and seeded
½ cup maple syrup
¼ cup balsamic vinegar
2 tablespoons fresh lemon juice
8 teaspoons unsalted butter
Fresh grated nutmeg

Preheat oven to 375º. Place the squash halves, cut side up, in a large baking dish. In a small bowl, stir together the maple syrup, vinegar and lemon juice. Brush the squash with the maple syrup mixture, and then dot each squash with a teaspoon of butter and sprinkle of nutmeg. Bake about an hour, or until tender.

When I made this recipe I found the easiest way to halve the squash is to stand them stem side down on a cutting board and work a sharp chef’s knife seesaw-style down the squash from the point to the stem.

Talkin’ Turkey

Thanksgiving is just around the corner and it’s time to order your bird!  Here are a few local farms that offer free range grass-fed meats.

http://www.eatwild.com/products/oregon.html

New Seasons also has local, healthy birds for pick up or delivery.

Still not sure what to do with that bird once you’ve got it home?  Williams-Sonoma is offering free cooking classes this month.  Call the store to sign up.

Last but not least, here’s a recipe for a yummy side dish – baked acorn squash with apples.

Enjoy!