Gluten & Oil Free Blueberry Mini Bites

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Preparing a simple meal this evening, in the pressure pot, I considered ideas for an equally simple after dinner treat. I remembered a recipe for mini blueberry muffins in Liver Rescue by Anthony William.

Created without gluten, oil, refined sugar or eggs, these bite sized snacks seemed perfect! Best of all, I had time to prep the blueberry mini bites and pop them in the oven while dinner cooked without my aid.

Gluten & Oil Free Blueberry Mini Bites

Gluten & Oil Free Blueberry Mini Bites

Scanning the recipe, I saw that I had all the ingredients on hand. At least, what I had on hand would work. One of the things I love about recipes is that they can typically hold up to minor adaptations.

I had black chia seeds rather than white ones. I’m out of organic maple syrup, however my raw organic honey container is almost full. And my muffin tin is small, but not a mini size. Game on!

Gluten & Oil Free Blueberry Mini Bites

An easy to make healthy treat. Gluten, oil, refined sugar and egg free.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Servings: 12 Mini Muffins

Ingredients

  • 1/4 cup chia seeds regular or white
  • 1 cup mashed banana approx 2 bananas
  • 1/2 cup gluten free oat flour
  • 1/2 tsp baking soda aluminum free
  • 1/4 tsp sea salt
  • 1/4 cup maple syrup may use raw organic honey
  • 1 tbs lemon juice
  • 1/2 cup frozen wild blueberries

Instructions

  • Preheat oven to 375F.
    Place chia seeds in blender and blend on high until finely ground.
  • Add mashed bananas, oat flour, baking soda, sea salt, maple syrup and lemon juice to blender and blend until smooth batter forms.
  • Pour batter into a bowl and add frozen wild blueberries. Mix gently.
  • Line a mini muffin pan with 16 mini parchment baking cups and fill each one with a heaping tablespoon of batter.
  • Bake for 20 minutes, until muffins turn golden brown and inserted toothpick comes out clean. Remove from oven and allow muffins to cool completely before eating. Muffins continue to firm up as they cool.

Notes

If you don't have mini parchment baking cups, lightly grease muffin tin with coconut oil.

Gluten & Oil Free Blueberry Mini Bites

Gluten & Oil Free Blueberry Mini BitesUse wild blueberries, if possible, as the health benefits are greater. I purchase them in the frozen foods section.

Improvise as Necessary

As you can see, in the photo above, I also lacked mini parchment baking cups. No worries! I very lightly greased the muffin tin with coconut oil.

Since I didn’t have a mini muffin tin, I filled 12 compartments with heaping tablespoons of batter, rather than 16. I’m calling the results mini bites. However, the treat was excellent in taste and texture. Slightly sweet, these blueberry mini bites pair well with a cup of hot mint tea.

I so appreciate that Anthony William continually offers new recipes along with his wisdom about health and fighting disease. It may seem like a small thing, preparing these decadent little high nutrient desserts. However, it means a great deal to me. Discovering I can create a wide variety of meals, dishes and treats completely shifted my perspective of what it meant to live a plant based lifestyle.

My food fuels my health. I eat well. And I love every bite.

Gluten & Oil Free Blueberry Mini Bites

 

 

 

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The Surprising Health Benefits of Paprika

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Until recently, I’ve only know paprika as a topping sprinkled on deviled eggs and potato salad. Honestly, I didn’t think it added anything more than decoration.

After becoming plant based, I noted that several of my favorite recipes include paprika, not as a garnish but as a crucial ingredient. I’ve come to respect and appreciate this spice and use it almost every day.

But what is paprika exactly? And are there any health benefits associated with it?

My curious mind wanted to know.

The Surprising Health Benefits of Paprika

What is Paprika?

Paprika is a reddish orange ground spice made from dried peppers. Although it can be made from any variety of peppers, red bell peppers, chili peppers and cayenne peppers are most commonly used.

The spice originated in Mexico. Explorers transported it to Europe, Africa and Asia in the 1400s. Currently, Hungary produces the highest quality paprika and chefs there are well known for their Hungarian goulash prepared with the spice.

Paprika is extremely high in vitamin A. It also contains vitamins B6, C, E and K, iron, niacin and potassium. The spicier versions contain capsaicin, which gives peppers their heat. Capsaicin is an important component in the prevention of diseases.
The Surprising Health Benefits of Paprika

Health Benefits of Paprika

Paprika fights inflammation and disease in the body, offering the following health benefits.

Powerful Antioxidants

Paprika is rich in carotenoids, a pigment found in the peppers. This compound prevents oxidative stress caused by free radicals in the body and helps to fight disease. Antioxidants protect the skin from aging, improve respiratory health and lower inflammation throughout the body. The high levels of vitamin A decreases inflammation as well, lowering the risk of disease since inflammation is often a root cause.

Hair and Scalp Health

Paprika’s rich source of vitamin B6 helps to prevent hair loss. It’s also involved in the production of melanin, the pigment that gives color to hair. And the iron in paprika stimulates hair growth by improving the transfer of oxygen to hair follicles.

May Help Prevent and Treat Cancer

The capsaicin in spicy paprika possesses the potential to prevent and/or treat gastric cancers. Capsaicin appears to limit and suppress cancerous tumor growth. This is good news, as gastric cancers are the second most common cancer, world wide, and the second most common cause of cancer related deaths.

Supports the Cardiovascular System

Vitamin B6 in paprika lowers high blood pressure and heals damaged blood vessels. The carotenoid capsanthin can increase good cholesterol. These benefits keep the heart strong and working well.

Improves Eye Health

Paprika’s antioxidants and vitamin B6 keep eyes healthy and slows the onset of eye related diseases such as macular degeneration.

Treats Diabetes

Paprika helps to regulate blood sugar levels, which in turn aids in treating diabetes. Spicy paprika benefits the whole digestive process.

The Surprising Health Benefits of Paprika

Uses for Paprika

Beyond sprinkling paprika on foods as a garnish, try adding the spice to vegetables, sauces, soups, salad dressings, chilies, salsa, rice dishes, beans, goulash and any tomato based recipe.

I add a heaping spoonful of paprika to the blend of spices coating Easy Oven Roasted Potatoes. My Meatless Dirty Rice recipe includes paprika as well. I’ve played around with a vegan goulash recipe too, featuring green peppers, brown rice macaroni, tomatoes and…paprika. Recipe coming soon.

I’m grateful for curiosity today. Paprika is good for me, contributing to my overall health and wellbeing. As I empty the current spice jar of paprika, I’ll purchase a spicier version, after discovering that capsaicin ups the health benefits considerably. I found this two pack  of Hungarian Paprika, containing a sweet version and a spicy one. How perfect!

How will you get your paprika today? Do you have a favorite recipe that contains this important spice? I’d love to know about it!

The Surprising Health Benefits of Paprika

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Gluten Free Strawberry Shortcake

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For the last Liver Rescue Book Club meeting tonight with my mom and sister, I provided our plant based meal. I served up my Easy Oven Roasted Potatoes with a couple of veggie sides. For dessert, I wanted something fresh, light and healthy, as temperatures today soared into the 80s. I also had an almost full container of strawberries in the fridge.

Remembering that Anthony William recently shared a luscious looking gluten free strawberry shortcake recipe, I checked his website. Based on what I had on hand, I made a couple of adaptations. Perfection!

Gluten Free Strawberry ShortcakeGluten Free Strawberry Shortcake

Gluten Free Strawberry Shortcake
Print Recipe
5 from 1 vote

Gluten Free Strawberry Shortcake

This light and refreshing treat is the perfect conclusion to spring or summer meals.
Prep Time15 mins
Cook Time10 mins
Total Time25 mins
Course: Dessert
Cuisine: American
Keyword: Gluten Free Strawberry Shortcake
Servings: 6 servings

Ingredients

  • 2 1/2 cups gluten free oat flour may use almond flour
  • 1 cup tapioca flour
  • 2 tsp baking powder
  • 1/4 cup solid coconut oil
  • 1/2 cup unsweetened almond or coconut milk
  • 1 tsp vanilla
  • 2 tbsp maple syrup may use raw honey
  • 1 pound strawberries, halved, for topping sweeten with 1 tbsp raw honey if desired

Whipped Cream

  • 1 14 ounce can full fat coconut milk chilled overnight in fridge
  • 2 - 3 tbsp raw honey

Instructions

  • Preheat oven to 400F. Combine oat flour, tapioca flour and baking powder in a large bowl, mixing well.
  • Cut the coconut oil into small pieces and add to flour mixture. Using hands, combine oil with flour until the mixture resembles breadcrumbs.
  • In a small bowl, combine almond milk, vanilla and maple syrup or honey. Add to flour mixture. Mix until dough forms. Using hands for mixing is easier than using a spoon.
  • Turn out dough on floured surface or a square of parchment paper. Cover with a second sheet of parchment paper and roll out to 1/2 inch thickness. Using a cookie cutter or glass, cut circles and place shortcakes on parchment lined baking sheet.
  • Bake for 10 - 12 minutes, until shortcakes are slightly browned. Remove from oven and cool for 30 minutes. While shortcakes cool, add a tablespoon of raw honey to strawberries and chill in refrigerator.

Whipped Cream

  • Chill mixing bowl in freezer for 10 minutes. Remove thick cream from top of can, leaving coconut water behind. Using an electric whisk or mixer, beat coconut cream until soft peaks form. Slowly add raw honey a little at a time, continuing to beat for two more minutes.
  • Assemble shortcakes by placing a spoonful of whipped cream on biscuit, followed by strawberries. Top with more whipped cream. Or add a second biscuit and repeat the layers, ending with berries. 

Notes

You may substitute cocowhip topping instead of making your own whipped cream.

Gluten Free Stawberry Shortcake

Gluten Free Strawberry Shortcake

Gluten Free Strawberry Shortcake

Delicious Dessert

I purchased Cocowhip topping from Natural Grocers rather than making the whipped topping myself. It’s available in the frozen foods section of the store. I’ve not yet made whipped topping from coconut milk however it’s on my list of things to try!

I also used gluten free oat flour and unsweetened almond/coconut milk. The recipe made 13 shortcakes.

This gluten free strawberry shortcake is delicious. The shortcakes are slightly sweet and pair well with the honey sweetened strawberries.

This simple yet showy dessert is wonderful for special occasions or celebrations or final book club meetings. I envision topping the shortcakes this summer with a variety of fresh fruits such as blackberries, blueberries and sliced peaches.

Gluten Free Strawberry Shortcake

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Medical Medium Liver Rescue Cleanse

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I just completed a nine day liver detox, following the guidelines in the Liver Rescue book by Anthony William. For the last six months, my mother and sister and I met once a week to discuss the book and share a plant based meal together.

The book club and the cleanse have been amazing and healing experiences. I appreciate the insights and wisdom that Anthony shares and the compassion he offers to those who are chronically ill or in pain.

Today I share a brief review of Liver Rescue and a general overview of the liver rescue cleanse, known as the 3:6:9. For information about the cleanse and the importance of caring for the liver, please visit the Medical Medium website. His book Liver Rescue is available HERE or pick up a copy from your local library.

Medical Medium Liver Rescue Cleanse

Liver Rescue Review

This in-depth book focuses on one organ in the body…the liver. We can feel other organs and systems in the body working. The heart pumps, the lungs draw in air and expel it, the stomach rumbles when it’s hungry. We are aware of our brains, our bones and our skin, and we use our senses to perceive the world around us.

What we are very unaware of is how hard the liver works to keep the body healthy and functioning as it should.

This hefty book astounded me. The liver processes fats, stores glucose, glycogen, vitamins and minerals, disarms and detains harmful substances and filters and screens the blood. All of these functions, and more, are designed to protect the body from toxic matter and protect the pancreas from excess fat.

If we all consumed wholesome foods the liver and its functions would never enter our thoughts. We’d enjoy health and vitality, as we are meant to do. However, we don’t eat wholesome foods. The typical American diet is high in fats, sugar and additives. The liver stores those excesses, to protect the body from the negative effects of a poor diet.

Additionally, the liver harbors residue from years of pesticides, herbicides, petrochemicals, plastics, gasoline, DDT, smoke, fumes, heavy metals…the list goes on and on. Viruses like to take up residence there too, to feed on all the toxins.

The liver stores all those substances for as long as it can. Like any storage container, eventually it runs out of space. As the liver struggles, it gets sluggish or fatty. And then we begin to get sick.

Medical Medium Liver Rescue Cleanse

My Thoughts on the Liver Rescue Book

By the time I reached the end of the book, where the cleanse is detailed, I felt wonder and appreciation for my hard working liver. I used to think that cirrhosis or a fatty liver or liver cancer signified an unhealthy liver. However so many of the ailments and symptoms we commonly have today are connected to the health of the liver.

Improving liver health is the key to healing many disorders including:

  • skin conditions, rashes, eczema, psoriasis and rosacea
  • adrenal problems, autoimmune diseases, diabetes, gout and heart palpitations
  • hormonal problems, mood struggles, rapid aging, brain fog and weight gain
  • high blood pressure, dirty blood and high cholesterol
  • bloating, irritable bowel syndrome, gut problems, food sensitivities and gallbladder infections

I’ve experienced some of these problems…and never connected them to my liver. And the liver/pancreas relationship interests me especially, as my father died of pancreatic cancer.

As I read the book, I not only developed respect for my liver and all that it does to keep me healthy, I felt compelled to ease its work load. I’ve been eating plant based for almost three years now. I’ve received much healing. It was time for me to focus on this little understood and under appreciated organ next.

The 3:6:9 liver rescue cleanse is purposefully placed at the end of the book. I felt ready to do the gentle cleanse, and give my liver a much needed healing break.

Medical Medium LIver Rescue Cleanse

Liver Rescue Mornings begin with hydration and easily assimilated nutrients.

Medical Medium Liver Rescue Cleanse

The Liver Rescue 3:6:9 Cleanse

Rather than giving a detailed description of the cleanse, I’ll share my experience of it. It’s important for everyone to read through the information in the rest of the book first, instead of jumping right into the cleanse.

The cleanse is divided into three sections.

Days 1 – 3

The first phase is gentle, prepping the liver to release the toxins it has stored. The focus is on hydration and fruits and vegetables. Fat intake is lowered and certain foods such as dairy and gluten avoided.

I found this phase to be very easy to comply with, as this is the way I eat anyway. Reducing fat intake meant I cut out avocadoes and my spoonful of organic peanut butter on gluten free crackers with afternoon tea. The only fat I consumed, during this phase, was a small amount of coconut oil on oven roasted potatoes.

I included two or three apples a day, for snacks. Apples are not my favorite fruit. However, I came to enjoy them very much during the cleanse.

Medical Medium Liver Rescue Cleanse

Afternoon tea during the liver rescue cleanse. And a typical meal during phase one: oven roasted potatoes, sautéed veggies and spinach.

Medical Medium Liver Rescue Cleanse

Days 4 – 6

The second phase is designed to allow the liver to begin cleansing itself. All fats are eliminated, giving the liver a break from processing and storing it. Raw and steamed vegetables are included that contain powerful liver purging compounds.

These three days revolve around very specific eating plans, designed to provide optimal nutrients that the body needs during a cleanse.

I did not experience any problems during this phase. The foods are wholesome and nutritious and I could eat as much of the specified foods as I desired. I confess I missed my potatoes a wee bit, however I could feel positive differences in my body already. Committed, I continued on.

Medical Medium Liver Rescue CleanseA meal during phase two: steamed Brussels sprouts and asparagus with a sprinkle of sea salt and pepper. A big liver rescue salad accompanied each lunch and dinner.

Days 7 – 9

The final phase enables the liver to purge itself of stored toxins. Days 7 and 8 are similar to the previous three, although potatoes make a welcome comeback on day 7 only. Day 9 is liquids in the form of juices and blended fruits.

I experienced low energy and a sense of unsettledness on day 7. As my liver purged, it seemed I could feel toxins being sent out for elimination. Suddenly all the liquids drank during the cleanse made sense!

By the next day I felt fine. My appetite steadily decreased throughout the cleanse and the specified foods during this final phase satisfied me completely. I didn’t mind the day of liquids at all. Fruit smoothies became my meals and between them I sipped on juice blends.

Medical Medium Liver Rescue Cleanse

After the Liver Rescue Cleanse

Today I did a mental and visual scan of my body. I felt cleaner and leaner and centered. I didn’t weigh before starting the cleanse. However I can tell I dropped weight, perhaps five or six pounds. I noted feelings of lightness and wholeness and wellbeing. My mind is clear and my energy level back up.

I continued the Liver Rescue Morning, with my lemon/lime water, celery juice and breakfast smoothie. That will always be a regular part of my day. I intend to continue other aspects of the cleanse as well, such as a second glass of lemon/lime water in the early evenings, and more apples for snacks.

I’d like to repeat days 4 – 9 once a month for several more months, to give my liver a chance to fully purge and heal. I’m in the process of eliminating chemicals and toxins from my life by switching to plant based cleaning products and toiletries. I can’t avoid every harmful substance out there, however I can be mindful and support my liver so that it can more easily do the many functions that it performs.

With my appetite low, I focused today on simple meals and plenty of fluids. And I prepared oven roasted potatoes, with a very small amount of coconut oil. They tasted marvelous.

My liver feels healthier and happier. And that makes me happy too.

Medical Medium LIver Rescue Cleanse

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Replace Your Soy Sauce with Bragg Liquid Aminos

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In my former life, before adopting a plant based lifestyle, I often enjoyed California rolls dipped in soy sauce. Now, mindful of what I eat, it’s not difficult to create or find simple, nori wrapped veggie rolls. What about the soy sauce though?

Typical soy sauce is made from soybeans. And that can pose a health problem, since most soybeans today are genetically modified. GMO products may increase inflammation in the body and present other health risks. There are debates about the effects of GMOs on health and opinions on both sides. For optimal health, I tossed my bottle of soy sauce.

However, I’m grateful for Bragg Liquid Aminos, a delicious product made from verified non GMO soybeans. Curious about the company and the origins of the sauce, I  hit Google. And by the way, this isn’t a sponsored post. I really appreciate this healthy alternative to soy sauce and want to share it.

Replace Your Soy Sauce with Bragg Liquid Aminos

What is Bragg Liquid Aminos?

This liquid protein concentrate is derived from non GMO soybeans. It really does contain naturally-occurring essential and non essential amino acids, 16 of them to be exact.

Bragg does NOT contain chemicals, preservatives, artificial coloring, gluten or alcohol. It is not fermented. Simply made, Bragg Liquid Aminos’ ingredients are non GMO soybeans and distilled water. Like traditional soy sauce, liquid aminos taste salty, with the flavor derived from naturally occurring sodium in the beans. No salt is added.

For those wishing to eliminate soybeans entirely from their diets, Bragg also produces an Organic Coconut Liquid Aminos.

Replace Your Soy Sauce with Bragg Liquid Aminos

Who are the Braggs?

When I took the photo above, of my bottle of liquid aminos, I noticed for the first time the picture at the top and the names. Obviously, these are the Braggs who created this wonderful product. But who are Patricia and Paul C. Bragg? My curiosity led me to discover more about them.

Paul

Paul C. Bragg founded the company in 1912. As a teen, he suffered from tuberculosis. As a result, he developed his own eating, breathing and exercise programs, rebuilding his body and reclaiming his health and life.

Reading that, I felt impressed already.

Paul originated and opened the first health food store in the US and pioneered health programs on radio in the 1920s. He established the first health restaurants and spas and created many health related products including herbal teas, supplements, vitamin drinks and seven grain cereals and crackers. And…he created a healthier soy sauce. Throughout his long and healthy life he worked with celebrities, athletes and leaders, teaching others how to live in optimal health.

Patricia

Patricia, Paul’s daughter, took the company over from her father. And like her father, she is a health crusader and advocate.

Patricia conducts health and fitness seminars world wide. She’s authored 10 self health books and continues to teach and promote the Bragg Healthy Lifestyle.

Replace Your Soy Sauce with Bragg Liquid Aminos

Uses for Bragg Liquid Aminos

Use liquid aminos in place of regular soy sauce.

  • Sprinkle over salads
  • Add a punch of flavor to potatoes, beans or rice
  • Season stir fries
  • Use as an accompaniment for veggie rolls
  • Combine with other ingredients to make a flavorful sauce or marinade

My favorite ways to use Bragg Liquid Aminos include stir fries and as a sauce to dip veggie rolls in.

Try this easy to make sauce to add to a vegetable stir fry:

Combine 1 teaspoon toasted sesame oil, 2 tablespoons Bragg Liquid Aminos, 1 teaspoon raw organic honey and 1/4 teaspoon dried ginger in a small bowl. Drizzle over stir fry just before serving. Mmmm…perfection.

Replace Your Soy Sauce with Bragg Liquid Aminos

Order Bragg Liquid Aminos or Bragg Organic Coconut Liquid Aminos below or look for both in your local grocery store.

 

 

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