DR. HYMAN’S WHOLE-FOOD PROTEIN SHAKE
This shake provides dense nutrition, lots of fiber, plant protein, and healthy fats to give you energy and stable blood sugar all morning!
Prep time: 5 minutes
½ cup frozen blueberries
½ cup frozen cranberries
¼ organic lemon with the rind
1 TBSP almond butter
1 TBSP pumpkin seeds
1 TBSP chia seeds
1 TBSP hemp seeds
2 raw walnuts
2 raw Brazil nuts
½ TBSP extra virgin coconut butter
½ cup almond or hemp milk
½ cup water
Combine in a blender until smooth. Be sure to add enough water so that the smoothie is drinkable but still thick.
Recipe is from Dr. Mark Hyman's book: The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast
Also called turmeric milk is an excellent way to combine the anti-inflammatory benefits of turmeric, ginger, coconut milk and anti-inflammatory fat!
• 2 Cups Light, Unsweetened Coconut Milk
• Or: 2 cups milk of choice such as almond, pecan, or dairy, or use bone broth in place of the milk for a more hearty tea
• ½ TBSP freshly grated ginger
• 1 TBSP freshly grated (or 1 tsp dried) Turmeric
• 2-3 Ground Black Peppercorns
• ½ tsp cinnamon powder (optional)
• pinch of cayenne pepper (optional)
• raw honey or maple syrup to taste (optional)
1. Heat All Ingredients In a saucepan, stir well
2. Bring to a simmer and cover for 10 minutes
3. Strain the excess ginger
• Turmeric is well known for anti-inflammatory properties and beneficial for many other processes in the body
• Eating or drinking fat before bedtime will help you sleep better.
• Cinnamon supports blood sugar stabilization.
• Ginger is anti-inflammatory, helps calm digestion and joint pain.
• Black pepper is a proven antibacterial agent; the piperine in the black pepper is thought to enhance absorption of the curcumin in the turmeric.
Follow the recipe below to perfectly bake a sweet potato without having to test and guess when it is done. The sweet potato flesh is perfectly tender and separates from the skin, making it easy to remove the skin.
cook time: 1 hour, 30 minutes
· Put a small sheet of foil in the center of your oven to catch any of the syrup that may escape. For easy cleanup, simply remove the foil and throw it away after baking.
· Don't preheat the oven. Prick your sweet potatoes each 2-3 time with a fork, then place them directly on the oven rack in the middle of the oven, above the foil.
· Turn the oven on to 425 degrees.
· Bake for 45 minutes for sweet potatoes/yams that are 2-3 inches in diameter. For sweet potatoes that are up to 4 inches in diameter, bake for an hour. For super large sweet potatoes, bake for an hour and 15 minutes.
· Leave the sweet potatoes in the oven after turning off the oven. The residual heat continues to cook the sweet potatoes without burning them, so they get exceptionally tender and moist. Let the sweet potatoes sit in the oven for at least 30 minutes but up to an hour. Remove from the oven and eat immediately, or remove the skin and store in a container in the fridge.
This drink supports stress relief as well as your immune system. The high antioxidant content of chocolate helps protect your body from winter colds and the creamy milk contains protein and fat, which your body needs more of to stay warm throughout winter. Reishi mushroom is an adaptogen and a powerful supporter of the immune system and adds a delicious flavor to this drink.
Makes 1 serving
1 cup coconut milk or any other milk of choice
1 teaspoon coconut oil
1 TBSP raw cacao powder
1-2 TBSP honey or pure maple syrup
¼ teaspoon vanilla powder or vanilla extract
½ teaspoon reishi
1. Place the milk and coconut oil in a small pot and heat until warm.
2. Transfer the warm milk to a blender along with the rest of the ingredients and blend on low speed until all is combined.
3. Pour into a mug and enjoy!
The pickles that are sold on the grocery store shelves are not alive at all but rather cucumbers preserved in vinegar. This recipe is really fun and easy if you have never done a true ferment before. Full of healthy, gut-healing probiotics these little guys are perfect as a low-calorie snack, or sliced and added to sandwiches or served as a tasty side. And for many people a bite of something sour can instantly stop sugar cravings!
8 cups water
1/2 cup plus 1 TBSP Diamond Crystal kosher salt
1/4 cup distilled white vinegar
10-12 small (3-4 ounces each) pickling cucumbers (AKA Kirby cucumbers), rinsed well
20 sprigs fresh dill
20 garlic cloves, peeled and smashed
1 TBSP dill seeds
1 1/2 teaspoons whole peppercorns
1. Bring 4 cups water to a boil in large saucepan over high heat. Off heat, whisk in remaining 4 cups water and vinegar. Let cool to room temperature.
2. Using sterilized tongs, tightly pack cucumbers, dill, garlic, and spices into sterilized 3- to 4-quart jar or crock with tight-fitting lid, leaving 2 inch space at the top of jar. Fill jar with brine, leaving 1 inch space at top of jar, making sure all the pickles are submerged. (Reserve remaining brine in refrigerator.) Press piece of parchment paper against surface of brine, then weight with small plate or bowl. Cover jar with triple layer of cheesecloth and secure with rubber band; store at room temperature in relatively cool place and away from direct sunlight.
3. Check pickles daily, skimming off any residue on surface of brine, and topping off with reserved brine, as needed, to keep pickles submerged. Taste pickles after 10 days to gauge level of fermentation; pickles should be yellow-green in color and sour in flavor. For more sour pickle flavor, continue to ferment at room temperature (in cool place) for 11 days longer. Remove cheesecloth, cover, and refrigerate pickles for up to 1 month.
Recipe from America's Test Kitchen D.I.Y. Cookbook page 104