B l o g

Lemon Almond Green Beans

My farmer’s market has had the most beautiful selection of green beans these past few weeks, giving me the perfect excuse to make batch after batch of one of my favorite green bean recipes.

 

The lemon keeps this dish light and summery, while the green beans provide an impressive amount of the antioxidant mineral manganese, which helps us combat inflammation and supports healthy bones.

 

This dish makes a great cold snack right out of the fridge the next day too!

 

Lemon Almond Green Beans

Ingredients

  • ½ pound green beans
  • 1 tablespoon coconut oil
  • juice of ½ lemon
  • ¼ cup sliced almonds
  • pinch sea salt

 

Method

Add a few inches of water to a small pot with a steamer basket and bring to a boil. Add green beans and cook for 5 minutes or until tender enough to be pierced with a fork, taking care not to overcook them. Immediately transfer to serving bowl and add coconut oil, lemon juice and sea salt, tossing to coat evenly. Sprinkle with sliced almonds.

 

 

Curried Vegetable Dip

Indian food is hands-down one of my favorite cuisines, but preparing it at home using traditional methods can be really time (and labor) intensive. And, as much as I like to use my mortar and pestle to ground spices like a mad scientist, it rarely happens.

 

That’s why I love creating shortcuts for bringing in homemade, Indian-inspired dishes. With only 4 ingredients, this curried dip is as tasty as it is simple. Beyond its savory, rich flavor, this dish packs a powerful anti-inflammatory punch due to its abundance of healthy fats and a certain spice found in the curry powder: turmeric.

 

Turmeric is what gives curry its yellow color. It’s been used for thousands of years in India as both a spice and a medicine, and here in the West, we’re starting to catch on.

 

According to the Journal of Natural Science and Biological Medicine1,

“It has proven properties like anti-inflammatory, antioxidant, antimicrobial, hepatoprotective, immunostimulant, antiseptic, and antimutagenic.”

This means it protects you against inflammation and germs, supports your liver, stimulates your immune system and protects your DNA. Plus, it’s yummy. Win-win.

 

Pair it with raw veggies or sweet potato chips as a snack, or drizzle it over a pile of cooked vegetables as a tasty and nutritious sauce. Bonus: it’s both paleo and vegan, so everyone is happy.

 

Curried Vegetable Dip

Ingredients

  • 1 cup raw cashews (soaked in filtered water for 4 hours, then drained)
  • 1/2 tablespoon curry powder
  • 1/2 teaspoon sea salt
  • Juice from 1/2 lemon

 

Method

Blend all ingredients in food processor or blender until smooth. Use cucumbers, celery, green beans, zucchini or red pepper sticks to dip.

 

 

Note: The turmeric in curry powder is super staining, so take care not to get this dip on clothing, carpet or furniture! (I speak from experience!)

 

 

 

 

1Journal of Natural Science and Biological Medicine 2013 Jan-Jun; 4(1):3-7: Role of curcumin in systemic and oral health: An overview

Detox Roots Juice

This tart, sweet and mildly spicy juice is fantastic for supporting the natural detoxification systems of the body.

You’re likely familiar with the immune-supportive benefits of ginger and lemon and have probably heard about the virtues of spinach, cucumber and green apple for their lovely phytonutrients, but there’s one ingredient in this concoction may be a little unfamiliar to you: burdock root.

Burdock has been used for centuries as a “blood purifier”. This is due to certain diuretic properties it contains, which help promote the release of toxins from the bloodstream through the kidneys and, subsequently, urine. It’s commonly used to support skin issues such as acne and eczema and is also used to help the liver recover after alcohol damage and to promote general liver health1.

Enjoy!

Ingredients

  • 1 green apple
  • 1” ginger root
  • 3” burdock root (also called “gobo root”)
  • 1 handful spinach
  • 1 cucumber
  • 1 lemon (peeled)

 

Method

Rinse and chop the apple, ginger, cucumber and burdock (the size will depend on your juicer – a centrifugal juicer can handle larger pieces, a masticating juicer requires 1″-2″ pieces).

 

Note: Burdock isn’t suitable for pregnant women, so if you’ve got a bun in the oven, leave the burdock out.

 

 

1Journal of Biomedical Science: Hepatoprotective Effects of Arctium Lappa Linne on Liver Injuries Induced by Bhronic Ethanol Consumption and Potentiated by Carbon Tetrachloride

Homemade Almond Milk

If you have a dairy sensitivity, almond milk can be a delicious alternative. While you can find them in most stores these days, nothing beats the taste of homemade almond milk. Try making your own with the simple recipe below!

Ingredients

1 cup almonds, soaked overnight

2 cups purified water

Method

Soak 1 cup raw almonds overnight (8-12 hours), then drain soaking water and rinse. Blend with 2 cups purified water, then drain into Mason jar using cheesecloth or nut milk bag.

Optional flavor mix-ins: pinch sea salt, 1 teaspoon raw honey or a few drops liquid stevia, ¼ teaspoon organic vanilla extract and 1 teaspoon cinnamon

Bonus: Add an anti-inflammatory boost with an additional ½ teaspoon powdered turmeric.

Pinterest Homemade Almond Milk

3-Ingredient Vegan Strawberry Coconut Ice Cream

If there’s one treat that embodies summertime to me, it’s strawberry ice cream.

This recipe combines fresh sweet strawberries with full fat coconut milk to create a dairy-free treat that’s loaded with healthy fats (hello healthy hormones) and the many nutritional benefits that fresh fruit provides (such as gut-healthy fiber and an array of beauty-enhancing vitamins and antioxidants).

Best of all? You’re only 3 ingredients away from your little scoop of summer.

Ingredients

½ cup organic canned coconut milk

½ cup frozen strawberries

1 frozen banana

Method

Blend all ingredients in blender and enjoy!

 

Want to make it fancy? Add 1 tablespoon chopped mint or basil leaves into the blender along with a small pinch of sea salt and sprinkle your scoop with toasted coconut chips. Mmmm….

 

Pinterest Strawberry & Coconut Ice Cream

Banana Nut Muffin Fruit & Nut Bar

Fruit and nut bars make an awesome snack at home or on the go. This bar combines some of my favorite flavors (cinnamon & nutmeg) with the heart-and-hormone-healthy fats of cashews and almonds. Soaking your nuts (and seeds, beans and grains) helps to make them easier to digest.

 

Banana Nut Muffin Fruit & Nut Bar

Ingredients

1/2 cup cashews (soaked for 4 hours and dried if possible)

1/2 cup almonds (soaked overnight and dried if possible)

1/2 cup dates

1 banana

1 tablespoon cinnamon

¼ teaspoon nutmeg

Hearty pinch sea salt

Optional: 1 tablespoon freshly ground flaxseed

 

Method

Add all ingredients to a food processor and process until smooth. Roll into bite-sized balls and refrigerate.

 

Note: A mini processor will work best for this. If you only have a larger food processor, double the amount of ingredients for easier blending.

 

Pinterest Banana Nut Bar

Why You Should “Fluff Your Girls” (and how to do it right)

As inappropriate as it may sound, “fluffing your girls” is something you may want to think about doing on a daily basis.

In our modern world of underwire bras, our breasts are barely budging throughout the day. But at what expense?

In and around our breast tissue, we have a whole network of lymphatic tissue – a vital component to our body’s natural detoxification process.

“Lymph” (from Latin lympha, meaning “water”) is the colorless fluid that flows through our lymphatic system, making stops along the way at various lymph nodes, which you can think of as filtration sites or mini chemical detoxification plants. These lymph nodes purify and filter the lymph, removing bacteria, foreign substances and toxins to help keep you healthy.

 

So… what exactly is the lymphatic system?

 

While the cardiovascular system often takes center stage in health discussions, the lymphatic system is the somewhat less sexy (though very important) vascular system in the body.

“Vascular” just means “vessels.” So while the cardiovascular system carries blood in its vessels, the lymphatic vascular system carries lymph. And the two are actually quite interconnected. Essentially, our blood vessels carry oxygen and nutrients to our cells for nourishment, and in that nutrient exchange, some of the fluid surrounding the cells gets absorbed into our lymphatic vessels so that the fluid can be purified before it once again reenters the bloodstream. So it’s a constant cycling of fluid from blood into lymph to be cleaned, back into blood, back into lymph, etc.

The thing is, while your cardiovascular system has a serious pump working for it (your heart), your lymphatic system relies on you moving your body in order for it to flow. This is why exercise and movement are crucial to keep your lymph pumping and detoxifying the chemicals we are all bombarding our bodies with on a daily basis.

 

And think about it: if many of your lymph nodes are in and around your breast tissue, yet you are always restricting the motion of your breasts – how healthy can that be for lymphatic drainage and detoxification? Moving stagnant lymph is something all of us can do to help enhance our body’s natural healing ability.

 

Axillary lymph nodes Female naked body, with full Lymphatic system superimposed. Anatomy image.

 

So how does one go about “fluffing the girls”?

There are several ways to do it. One simple routine to get into is this: when you’re crawling into bed, lean over for just a moment with your breasts facing downward and give the girls a jostle and a little massage. Running up and down a flight of stairs or bouncing on a mini trampoline with a bra that’s not too constricting are valid options as well.

Here’s to keeping our girls and bodies healthy!

 

Jessica Pantermuehl Circle Smaller Signature

 

 

 

Fluff Your Girls Pinterest

 

 

In My Pantry: Sarah’s Skinny Sweets

I will be the first to admit that I am a sucker for the occasional good cookie.

 

Or… slice of rich cake, or handful of chocolate-covered malt balls (too good, too good) or any number of foods that I know perfectly well aren’t health-constructive.

 

I’m a believer in the 90/10 theory (or 80/20 as some people prefer), where 90% of the time, the foods I’m eating are nutrient-dense, whole, unprocessed and awesome for my health. And 10% of the time, I fully and without guilt enjoy whatever it is I’ve chosen to eat. I find this balance keeps me honest and levelheaded about my diet (and my profession).

 

So I love when I can find a healthier treat that completely satisfies that feeling of indulgence while not completely derailing my efforts to care for and nurture the health of my body.

 

Enter: Sarah’s Skinny Sweets

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