Pumpkin Cranberry Bread (oat flour/gluten free)

All things pumpkin! Yum-we love the delicious, warming tastes of fall!  We've been trying to reduce our flour intake to see if it helps us with inflammation. So far, we feel better.  I've adapted a traditional recipe to reduce the amount of fat and sugar.  We replaced oats with the flour traditionally called for in the recipe.  If you'd like to make your own oat flour, which we did, put 2 c rolled oats into a blender for about 1-2 minutes until they form a flour. You'll have a little left over.

Ingredients:

• 1 c pumpkin puree
• 2 c oat flour (or you could use traditional flour)*use certified gluten free oats if you need
• 1/4 c applesauce (no sugar)
• 1/2-3/4 cup of honey (we used 3/4, but could definitely reduce to 1/2)
• 1/4 c water
• 2 eggs
• 2 tsp baking powder
• 1 tsp cinnamon
• 1 tsp ground ginger
• 1/2 tsp nutmeg
• 1/4 tsp cloves
• 1/2 tsp salt
• 1 c cranberries (we buy them now when in season and freeze them for the year)

Instructions:

1. Grind oats in blender if making your own flour and measure out 2 cups
2. Place all ingredients into a mixer 
3. Pour into a greased loaf pan (we used a large pan).  This is enough for 1 large pan (9x5) or 8.5x4 plus a mini loaf pan
   
4. Bake at 350 for about 1 hour 15 min or until tester comes out clean

Nutritional Benefits:

• Good Source of Vitamin A (pumpkin): helps in bone and teeth strength, healing, and blood circulation
• Good Source of Vitamin C (cranberries): cranberries are an awesome source of this healing/disease preventing vitamin
• Anti-inflammatory: oats and above vitamins help to reduce inflammation, aiding in heart & dental health
• Low in fat: no added oils, better for heart health
• Reduced sugar, no refined sugars: helps decrease blood sugar spikes
• High in Fiber and Calcium (oats): oats are high in both of these, as well as taking longer for the body to digest.  This helps to regulate blood sugar spikes.  Oats are also anti-inflammatory
  

Indian Cauliflower Rice Bowl

OMG! I have been experimenting with cauliflower in shredded form, and it's amazingly versatile.  I served this to our daughter and told her it was cauliflower.  I wish I hadn't, because she told me, "Oh I thought it was rice! I like it." My son said, "it's ok" (which translates to, had I not know it was cauliflower I would have loved it).  Both of these may not sound like compliments, but trust me, they are.  The recipe below can really be adjusted to have the flavoring of any rice dish you'd be interested in making.  The base tastes like a rice pilaf, and feel free to stop there, because it was awesome as a pilaf (even top it with some slivered almonds and you'll fool everyone!). The recipe makes enough for 6 servings as a side dish or 2-3 large main dish portions.

Cauliflower Rice Pilaf Base:

Ingredients:

• 1 tbsp olive oil
• 1 1/2 cup of red onions-about 1 large (could use regular onions too)
• 2 1/2 cups (or more) of mushrooms, sliced
• 2 cups of cubed eggplant (could omit if you don't have any)
• 6 cups of shredded cauliflower (this is half of a head of cauliflower-left over from making cauliflower pizza crust)
• 1-2 cups of water or broth 
• 1/2 tsp salt
• fresh pepper to taste

Instructions:

1. Shred the cauliflower in a food processor using the shredding attachment
   
2. Saute onions until translucent, then add eggplant and mushrooms
   
3. Add in cauliflower
   
4. Saute until cauliflower softens, adding in broth/water as needed to prevent sticking
5. Add salt/pepper to taste
6. *top with slivered almonds or toasted pinenuts

Indian Cauliflower Rice Bowl

Do you love 1 dish dinners? We do! Snap to eat, take to kids games, and less dishes! Who doesn't love less dishes?

Ingredients:

• Cauliflower rice base (above)
• 1 cup of beans (we used a mix of chick peas and black beans-use whatever you have on hand)
• 2 cups of greens (again it can be any kind, we used kale and collard greens)
• 1 lime, zest and juice
• 2 tsp cumin
• 1 tsp tumeric
• 1 tsp ground ginger
• 2 garlic cloves-minced
• 1/4 tsp cayenne

Instructions

1. After making the cauliflower rice pilaf, add in remaining ingredients listed above
   
   
   
2. Saute until greens are wilted (adding more water/broth if needed)
   
3. Serve and top with slivered almonds, pumpkins seeds (what we used), or toasted pine nuts
   

Enjoy!

Nutritional Benefits:

• Low in carbs! Great for those on a gluten free, or low carb diet
• Low in fat-only 17 g in entire dish (could even be omitted if you wish to saute onions in a little water)
• High in anti-oxidants (vitmain C)
• Heart Healthy
• Diabetic Friendly!
• High in Fiber
• High in Calcium
• High In Vitamin C

Nutritional Information for 1 cup of raw cauliflower:
Vitamin C-86% of your daily needs (DN)
Vitamin K-21% (an anti-inflammatory vitamin)
Folate-15% (linked to brain and neurological function and formation for developing brains)
Fiber-2g
Protein: 2g
Calories: 27
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13

Chick Peas:

Serving Size 1 cup (240 g)

Per Serving% Daily Value*

Calories 286

Calories from Fat 25

Total Fat 2.7g4%

Saturated Fat 0.3g1%

Polyunsaturated Fat 1.2g

Monounsaturated Fat 0.6g

Cholesterol 0mg0%

Carbohydrates 54.3g18%

Dietary Fiber 10.6g42%

Sugars 0.0g

Protein 11.9g

Vitamin A 1% · Vitamin C 15%

Calcium 8% · Iron 18%

Read more: Calories in Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds, Canned | Nutrition and Health Facts http://caloriecount.about.com/calories-chickpeas-garbanzo-beans-bengal-gram-i16058#ixzz2i2LbcePx

Health Benefits of Carrots

Peaceful Carrot

Carrots are touted for their benefits for the eyes.  There is more to a carrot than meets the eyes! Carrots are high in Vitamin A and can provide you 408% of your daily needs in just 1 cup (about 1 large carrot).  But wait..there's more! So peace out, eat a carrot :)

Carrots also:

• provide Vitamin K
• provide 14% of your daily fiber needs
• 12% of Vitamin C (healing nutrient and disease prevention)
• 11% of your daily calcium needs (good for those vegans)
• 11% of your daily potassium needs (good for nerve conduction)
• Kills harmful bacteria in the mouth, thereby preventing tooth decay!
• has been shown to inhibit colon cancer
• High in antioxidants
• Improve cardiovascular health (potassium in the carrot helps regulate sodium levels in blood)
• great for the skin (and yes, the eyes)

http://www.care2.com/greenliving/10-reasons-to-eat-more-carrots.html (site source)

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=21 (site source)

End of Summer Chowder

Most chowders are high in fat.  This one has none! This soup is made vegan, although if you want to, you can use stock instead of water (we don't think it's necessary). 

Take advantage of all the delicious veggies at the farmers market (or in your garden) right now.  Soups freeze very well.  We freeze ours in plastic quart containers for easy meals when we don't feel like cooking.  This will provide you with healthy options, instead of grabbing take-out.  So-go ahead, make a big pot right now :) all of the ingredients listed can easily be swapped out for other you have on hand.  

Ingredients:

2 quarts of corn kernels from about 10 ears of corn: if using frozen use 8 cups

6 cobs of corn (after kernels have been removed)-if using frozen corn, it's fine to omit this 

3 sweet potatoes  skinned & chopped (about 3 cups)

4 cups of cubed eggplant (skin removed)

2-3 cups of cabbage 

4 cups onions
3/4 cup banana peppers

2 tbsp garlic chopped

12 cups of water

2 tsp dried thyme or 2 tbsp fresh thyme

1 cup of fresh basil chopped (can be replaced with parsley)

1 1/2 tsp salt

Pepper to taste

Directions:

Place all ingredients into pot

Bring to a boil, then simmer

Remove cobs

After Soup Was Puréed

Purée using a stick blender or by placing 1/2 of the soup into a blender.  This will make the soup creamy.  

For a creamier soup, you can add milk at the end (around 2 cups)

This recipe makes a large soup pot full.  This recipe is easily halved. 

Nutritional Benefits:

No fat

High in fiber

Cabbage: cruciferours vegetable which has been linked to preventing many cancers, antioxidant, and high in fiber

Sweet Potatoes: high in beta-carotene a vitamin A component which is an anti-oxidant and aids in healing, promoting tissue/cell repair

Eggplant: lessens free radiacals in the body (reducing cancer causinf agents), helps to lower bad cholesterol in the body, anti-oxidant, high in fiber
Peppers: high in Vitamin c, an anti-oxidant that helps fight infection

*note: this soup is higher in carbohydrates due to the corn.  If you are a diabetic, limit your servings.  The benefit however, is that this is a high fiber soup, which will take time for the body to process and breakdown, unlike other simple forms of carbohydrates.

www.altmandental.com

Slammin' Salsa!

If you currently have an overabundance of tomatoes from the garden, the farmers market, or a CSA share-make SALSA!

 Salsa is high in nutrients and has zero fat! Great as a salad dressing, as a topping on fish, or to spice up your burritos, salsa is not just for chips!

Grab some of those in season green and banana peppers and get going! **Did you know green peppers are packed with Vitamin C, a vitamin that helps you heal?

**You Have To Peel Those Tomatoes:

The most annoying thing about making salsa is you have to peel those tomatoes.  To do so: 

1. Bring a pot to a boil.  
2. Mark the bottoms of each tomato with an X shaped slash (you can do this as you place them into the pot)
3. Drop in tomatoes for about 2-3 minutes, or until you see skin just start to peel
4. Take them out and place into a cold ice bath to stop cooking
5. Peel skins off

-Alternative: you can freeze tomatoes with skin on.  When you are ready to use them, the skins will peel right off while slightly thawed

Ingredients (recipe is easily doubled or tripled depending on how many tomatoes you have!):

• 10 cups (about 6 pounds) tomatoes (peeled)
• 2 c of chopped banana peppers or hotter peppers depending on your taste (wear gloves)
• 5 c of chopped green or assorted red and green peppers
• 4 cups of onions (about 1.5 pounds)
• 3 cloves garlic
• 1.5 tbsp salt
• 3/4-1c apple cider vinegar (depending on how juicy watery your tomatoes are-if they are very juicey like ours, reduce the amount of vinegar or your salsa will be too soupy)
• optional: 1 tsp hot sauce

Directions (makes about 9 pints)

1. Place all of the above ingredients into a pot and bring to a boil for about 10 minutes
2. If canning: pour hot salsa into hot jars.  Place into a hot water bath for 15 minutes.

**recipe adapted from Ball canning recipe

*Use as a heart healthy topping for seafood or chicken

Nutritional Benefits:
Tomatoes: High in Lycopene, an anti-oxidant that prevents cancer
Peppers: High in Vitamin C, promotes healing and disease prevention (196% of daily needs!-1 cup has more than 2x's the amounts of an orange)

Garlic: Anti-inflammatory and aids in blood circulation/cardiovascular health
Apple Cider Vinegar: lowers blood sugar levels, can aid in heart health/blood circulation/lowering blood pressure

Roasted Indian Spiced Cauliflower

It's officially fall-cauliflower is coming into farmer's markets and grocery stores.  Cauliflower is a vitamin packed food which is great for healing! It's a cruciferous vegetable.  Other veggies in this group are: cabbage, broccoli, kale, and collard greens. This group of vegetables are linked to cancer fighting compounds and are suggested to be consumed 4-5 times a week. The anti-oxidants in cauliflower help aid in fighting all kinds of infection, while it's anti-inflammatory properties help to reduce inflammation in the digestive tract and cardiovascular system.  Eating anti-inflammatory foods are great for those with periodontal disease or other infections.

Nutritional Information for 1 cup of raw cauliflower:
Vitamin C-86% of your daily needs (DN)
Vitamin K-21% (an anti-inflammatory vitamin)
Folate-15% (linked to brain and nerologic function and formation for developing brains)
Fiber-2g
Protein: 2g
Calories: 27
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13

Roasted Indian Spiced Cauliflower

Ingredients:

1 head of cauliflower

1 tsp garam masala

1 tsp cumin

1 tsp tumeric

1/4 tsp cayenne

2 pinches of salt (about 1/4-1/2 tsp)

1 tbsp of oil (canola, olive, or coconut)\

Raw with spices

Directions

1. Preheat oven to 375
2. Wash and cut cauliflower into florets
3. Mix above together in a large bowl
4. Place on a roasting pan or cookie sheet
5. Roast for about 15 minutes, stirring/flipping once 1/2 way through (once you begin to smell it, it's probably finished)
6. Enjoy!

   

   Roasted Indian Spiced Cauliflower

**You can also saute this on the stove if you'd like to not cook as long (increased health benefits by less cooking)

Additional Health Benefits of this recipe:
Tumeric: Highly anti-inflammatory-used to decrease swelling topically or internally
Cayenne: Increases blood circulation and stimulates digestion

Banana Mango Smoothie

Our daughter had to get teeth pulled today, and she's sore :( To help her heal we made her a yummy smoothie!

Ingredients (makes 2 8 oz glasses):
2 bananas
1/2 mango
1/2 cup nonfat yogurt
5 cubes of ice



















Nutritional Benefits:
Yogurt: protein, calcium, and live cultures aid in healing gums, repairing cells, and aids in digestive function which allows your body to digest other nutrients better
Bananas: high in potassium 12% daily needs, a nutrient that aids in blood circulation and regulates blood pressure.  Bananas are also high in Vitamin B6 (22%) and Vitamin C (17%).  Vitamin C helps you fight infection.  they also are high in fiber (12%)
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=7#healthbenefits
Mangos: Immune boosting! High in Vitamins A and C (about 50% of daily needs for both)-this fruit is great for healing and increasing immune function  Source: http://www.medindia.net/patients/lifestyleandwellness/mango-health-benefits.htm

*both bananas and mangoes have a calming affect on the nervous system, helping you to relax after a stressful procedure :)

Quinoa Salad with pistachios, artichokes, and avocado

Looking for a different kind of side dish? High in protein, gluten free, and delicious, this food will help you to repair and heal.  Easy to eat after any dental procedure and can be eaten cold or hot (we like it cold).

Quinoa Salad: Pistachios, Artichokes, Avocado:

Ingredients:

• 3 c cooked quinoa (or 1 cup dry and then cook)-click here for directions on how to prepare quinoa
• 1 can artichokes coarsely chopped
• 1/4 c chopped pistachios
• zest and juice of 1/2 lemon 
• 1/4 c craisins or dried cherries (unsweetened)
• 1 avocado
• pepper and salt to taste

Directions:

1. Cook quinoa and let cool if you'd like the dish to be cold (it can be made several days in advance)
2. Mix above ingredients together and enjoy! (how easy is that?)

Nutritional Benefits:

Quinoa: 1 cup cooked quinoa provides the following:

• 5 g fiber
• 8 g protein
• 4 g fat
• 39 g carbohydrates
• 222 calories (when cooked in water)

Avocado: High in Vitmains C (20% DV), K, B5, Potassium (20%), and folate (25%),fiber 9g!, and omega-3 fatty acids, avocados are a power food that helps to reduce inflammation, support heart health, and supports blood sugar regulation

Lemon: high in Vitamin C, provides antioxidants to fight infection

Artichokes:Very high in fiber (more than prunes!) 1/2 c provides 4g fiber and 2 g protein with 0g fat, helps lower bad cholesterol, cancer fighting antioxidants, and aids in digestion
Pistachios: high in protein, healthy fats, and micronutrients: copper, Vitamin B6, Manganese, Magnesium, Phosphorus, and Thiamin

Quinoa Coconut Cookies

Quinoa Power Cookies: makes 18 small cookies

Looking for a healthy cookie you could actually give to the kids in the morning? No added sugar, full of protein and fiber! 3 cookies = 180 calories, 4g protein, 6 g fiber, 6g fat plus lots of vitamins!

Ingredients:

2 bananas

1 cup cooked quinoa (click here for directions on how to cook quinoa)

1/3 c rolled oats (we use organic whole oats)

1 c unsweetened reduced fat coconut flakes

1/4 c unsweetened dried tart cherries
1 tbsp cacoa powder (unsweetened/raw)
1 tsp cinnamon (heaping)
1/4 tsp salt

Directions:

-Mix together above ingredients

-Bake at 350 for 15 minutes or until slightly browned and cookies hold together (we bake our on a silpat to prevent sticking)
Before Baking:

After Baking (cookies don't spread):

T

These are the products we used in our cookies.  

They can be found in the organic section of most grocery stores.

*this recipe can be altered by the following:

-use other dried fruits such as cranberries, apricots, or raisins (these add sugar)

-chocolate chips or carob chips (the chocolate chips add sugar) can replace dried fruit

-chopped almonds can be added
-to decrease fat, replace dried coconut with more oats. Increase oats to 3/4-1 c oats depending on consistency
-can add 2 tbsp raw honey if recipe isn't sweet enough

Power Foods:
Bananas are high in Potassium which aids in blood pressure monitoring, muscle contraction, and keeps cholesterol levels in check.
Cacao powder: high in iron, magnesium, and antioxidants.  In its raw form the true benefits of cacao can be realized (vs. processed cocoa powder created under high heat where vitamins are damaged)
Oats: High in fiber, protein (yes they have a lot of protein!), and are a complex carbohydrate, which allows more time for the body to digest, keeping blood sugar levels from spiking
Quinoa: an ancient grain high  in protein and fiber.  Quinoa is gluten free
Tart Cherries: anti-inflammatory, be sure to get unsweetened (we dry our own when in season)

Nutrition Facts in each cookie (estimated)-if coconut was omitted calories/fat would be reduced
-60 calories
-2 g fiber
-1.2 g protein
-9 g carbohydrates
-2 g fat

Grape Nutrition and Salad recipe

www.altmandental.com

Grape Nutrition

One cup of grapes, with about 100 calories, provides more than a quarter of the daily recommended values of vitamins K and C. Grape seeds, which are edible, are chock-full of antioxidants. Choose organically grown! Grapes are often grown with a lot of harmful chemicals.

Grapes also:

1) Prevent heart disease. A study from the Journal of Nutrition showed that eating fresh grapes could prevent the accumulation of harmful oxidized cholesterol and atherosclerotic lesions. This means less coronary heart disease from plaque build up on the walls of your arteries. The polyphenol called “resveratrol” in the grape skin breaks down bad cholesterol. It can also be found in grape juice, grape jelly, and wine.

2) Fight illness. Grapes are high in another polyphenol called “tannin.” Canadian scientists discovered that tannin eliminated disease-forming viruses in test tubes; tannins move into the intestinal tract and protect from viruses and tumors alike. Fight cancer. Grapes have a high level of caffeic acid. Caffeic acid helps fight cancer. Read more about this in Johanna Brandt’s book, The Grape Cure.

3) Prevent brain damage from strokes. Studies from the University of Missouri-Columbia show that grapes prevent brain damage in the event of a stroke.

4) Boost brain activity. Grapes have a significant amount of potassium and increase brain activity.

5) Boost metabolism. Grapes have a light laxative effect that boosts metabolism. A handful of grapes can do wonders for dieting.

6) Increase calorie burning. As grapes clean out your cholesterol and intestines and strengthen your heart, they increase your blood flow and help with calorie burning. They compliment workouts very well.

7) Enhance endurance. Grapes flush the system out and make it more active for longer; don’t worry about exhausting yourself as quickly with your workout when you have grapes on your side!

8) Helps stave off tuberculosis. Patients in the first stage of tuberculosis are told to include a higher amount of grapes in their diet.

9) Grapes are mostly water. Grapes are anywhere from 65-85% water, which means low calories and high hydration. *Of course, it’s fair to mention one cautionary factor about grapes: they’re no good for a mouth with cavities. Make sure to rinse your mouth out with mouth wash after consumption, especially if you have cavities for the grape juice to eat away at.

Healthy Recipe: Grilled Shrimp and Grape Salad

Makes 4 servings

Dressing

2 tbsp Champagne or white balsamic vinegar

2 tsp olive oil

¾ tsp Dijon mustard

¼ tsp salt

½ tsp ground pepper

Salad

cooking spray

1 pound large shrimp, peeled and deveined

2 tbsp chopped walnuts

1 cup shelled edamame

4 cups washed arugula, baby spinach, or mixed greens

1 cup seedless green grapes, halved

1 cup seedless red or black grapes, halved

1 large yellow bell pepper, thinly sliced

¼ cup fresh tarragon, chopped (or 1 tsp dried)

2 tbsp crumbled goat cheese

¼ cup sliced green onions

Directions

To prepare dressing, combine first five ingredients in a jar or blender; process until smooth.
Preheat grill or griddle to medium high. Spray with cooking spray. Grill shrimp 2–3 minutes per side with grill cover closed.
Preheat toaster oven to 350°F. Spread walnut pieces on a rimmed baking sheet. Bake walnuts for 5 to 8 minutes, stirring every 2 minutes, until just toasted.
Combine edamame and 3 tbsp water in a bowl; cover with plastic wrap. Steam edamame in microwave on high 3 minutes. Let stand 2 minutes; drain.
Place shrimp, greens, grapes, edamame, yellow pepper, and tarragon in a large bowl. Drizzle with dressing; toss gently to coat. Garnish salad with goat cheese, walnuts, and green onions.
Per serving: 335 calories, 31 g protein, 25 g carbohydrate, 13 g fat (3 g saturated fat), 176 mg cholesterol, 4 g fiber, 14 g sugar, 372 mg sodium. Calories from fat: 35%

Find more articles, browse back issues, and read the current issue of “WebMD the Magazine.”Adapted from WebMD the Magazine - Feature Reviewed by Kathleen M. Zelman, MPH, RD, LD

Grilled Broccoli

Broccoli-fresh from the garden. Amazing on the grill! Lightly drizzle w/evoo, sprinkle w/salt and fresh pepper. Place directly on grill until just slightly cooked (don’t over cook or you cook out nutritional benefits). Amazing! 
Health benefits of broccoli: high in vitamin A and K, broccoli can aid in absorption of vitamin D, and is anti-inflammatory.
www.altmandental.com

Mint Cucumber Smoothie-reducing inflammation

*adapted from organicbeautytalk.com with additional information from www.whfoods.com

Benefits of Mint: Energize your skin from the inside out with soothing peppermint leaves. Overflowing with vitamins A and C, these powerful antioxidants fight inflammation. Mint is great for your breath. Plus it’s great to calm upset stomachs and headaches. Last but not least, B vitamins folate and riboflavin which aid in blood circulation, and thereby promote healing.

Benefits of Cucumbers: Cucumbers are a valuable source of conventional antioxidant nutrients including vitamin C, beta-carotene, and manganese. Cucumbers also decrease inflammation  which is great for swelling issues in the mouth. They also contain lignans, a compound which helps fight certain cancers, namely estrogen-induced cancers.

Mint Cucumber Smoothie Directions:
Fill blender with…

• 8 oz coconut water
• 1-2 handfuls organic spinach (or other green such as kale)
• 5-6 small organic mint leaves
• ½ cucumber peeled & sliced
• ½ cup frozen green grapes
• ¼ avocado
• squeeze of fresh lime
• *you can add a sweetener, but we feel the grapes add enough

Vegan stir fry

Vegan stir fry: use all those fresh in-season veggies! Use organic if possible-but go local and fresh!

1) Container of organic tofu-we used silken firm for this, but others work fine

2) 2 cups of zucchini

3) 1 cup fresh green beans

4) 1 cup fresh broccoli 

5) 1 onion<br/>

6) 2 c beets greens (or any greens you have on hand)

7) 2 cloves garlic 

8) 2 tsp fresh ginger, grated

9) sesame oil, soy sauce, and brown rice vinegar (or regular rice vinegar) to taste

10) siracha-to taste

-sauté onion in a little sesame oil

-add tofu and zucchini 

-splash in vinegar (around 1 tbsp) and soy sauce to taste (around 2 tbsps)

-add remaining veggies, ginger, &amp; garlic until just cooked (greens wilt and broccoli becomes vibrant green) 

-add siracha to taste (if wanted) 

-serve on top of brown rice or organic buckwheat noodles

*stir- fry is a fast &amp; easy dinner. This recipe can incorporate any in-season vegetable assortment. Enjoy!

*Nutritional information: Tofu is high in protein and a great vegetarian food for healing and repairing. Broccoli, greens, and green beans are high in calcium and Vitamin A- both essential for health bone and teeth formation and the healing of wounds. Ginger and garlic stimulate blood circulation which will aid in healing and overall wellness. They are also known to fight infection and ward off bacteria. http://www.altmandental.com

Recipe: Greens and Beans

Greens and Beans-looking for an easy dinner? This one was thrown together in a flash.  

Place the following into a bowl per person:

• Bowl full of fresh organic greens (kale was used in this bowl)
• 1/2 small organic (in season) tomato
• 1/2-3/4 c of organic chick peas/garbanzo (so easy to make your own or buy canned)

1. Heat above in microwave about 2 minutes, and stir (greens will wilt)
2. Add fresh herbs if you choose-we added some left over grilled zucchini and stir (cook until desired temp)
3. Add some salt and pepper
4. We added a little parmesan cheese-can go cheese-less if vegan
5. Voila! Meal in an instant and nothing came prepared-with no added fat (if parm is omitted), high in protein and vitamins

Nutritional info: chick peas are high in protein-essential for healing and re-building tissues.  Greens provide calcium and iron-also important in the proper formation of bones, teeth, and gums, as well as aiding in the healing process.  Tomatoes are high in lycopene-which is a carotenoid linked to improving cardiovascular health, combating diabetes, and cancer.