Paleo Archives - Amazing Health Advances

Worcestershire Sauce Substitute Recipe

The AHA! Team — Thu, 22 Aug 2024 03:10:15 +0000

Alya Sadler via Dr. Axe – Worcestershire Sauce Substitute Recipe Store-bought Worcestershire sauce is full of preservatives and suspect ingredients. To still get that flavor yet make it healthy and even vegan (and Paleo), try this wonderful recipe. COURSE: Condiment DIFFICULTY: Easy SERVINGS: 30 INGREDIENTS ▢2 tablespoons Dijon mustard ▢1 cup coconut aminos ▢2 tablespoons coconut sugar ▢2 tablespoons apple cider vinegar ▢2 teaspoons garlic powder ▢2 teaspoons onion powder ▢1 teaspoon cinnamon ▢1 teaspoon sea salt ▢1 teaspoon pepper INSTRUCTIONS Mix all ingredients in a large bowl. Whisk until well-combined. Pour mixture into an airtight container and store in fridge for up to one month. Prep Time: 5 minutes Nutrition Serving Size: One 3/4 tablespoon serving (11 g) Calories: 11Sugar: 0.6 g Sodium: 306 mg (20% DV) Fat: 0.2 g Saturated Fat: 0.014 g Unsaturated Fat: 0.15 g Trans Fat: 0 g Carbohydrates: 1.5 g Fiber: 0.2 g Protein: 0.94 g Cholesterol: 0 mg To read the original article click here.

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An Eggplant Parmesan Recipe That’s Actually Healthy

AHA Publisher — Thu, 11 Nov 2021 08:00:59 +0000

Dr. Josh Axe, DC, DNM, CN – Scan the Web for eggplant parmesan recipes and it’ll turn up thousands of recipes, of course, as it’s one of the most popular ways to use this vegetable. However, the vast majority of these recipes are not healthy, as they’re overly loaded with mozzarella and plain starches (white flour and/or breadcrumbs). Many are also quite fussy, requiring well over a dozen ingredients and many steps. Instead, try my Healthy Eggplant Parmesan Recipe that’s free of cow’s milk and white flour yet delicious and easy as pie to make. A Recipe Loaded with Nutrition First, you should know that eggplants offer a high amount of antioxidants, special phytonutrients, including phenolic compounds, flavonoids, such as nasunin, and numerous vitamins and minerals, too. For example, it’s believed that there are 13 types of protective phenolic acids present at significant levels within eggplant. Different types of eggplants have varying levels of antioxidants and phytonutrients, but all share similar qualities in their ability to fight cancer. Accordingly, the nutrition facts of each serving of this eggplant parmesan is outstanding. At 501 calories per serving, it’s also a perfect macronutrient meal, with 45 grams of carbohydrates, 25 grams of protein and 26 grams of healthy fats. It’ll fill you up for hours! Meanwhile, check out some of these impressive nutritional facts for each serving: Fiber: 13.5g (54% DV*) Protein: 25.3g (46% DV*) Tryptophan: 0.3g (94% DV*) Vitamin B2 (Riboflavin): 0.4mg (41% DV*) Vitamin B3 (Niacin): 10.2mg (73% DV*) Vitamin B6: 0.7mg (52% DV*) Vitamin A: 1499 IU (64% DV*) Vitamin E: 5.5mg (37% DV*) Vitamin K: 42.9 µg (49% DV*) Calcium: 692mg (69% DV*) Magnesium: 113mg (37% DV*) Phosphorus: 615mg (88% DV*) Sodium: 874mg (58% DV*) Copper: 0.5mg (51% DV*) Manganese: 1.1mg (63% DV*) *Percentages are based on a diet of 2,000 calories a day. In other words, this is one of the most nutritious recipes you can make … just look at those Daily Values! How to Make Healthy Eggplant Parmesan It all starts with a good eggplant. Pick up a fresh one at your Farmer’s Market or local grocery store, ideally organic. It should be free of any bruises so the flesh will be undamaged. Cut across the eggplant for one-inch thick pieces, after cutting off the ends. Put the Paleo flour (see this recipe or buy a bag online or at your natural foods store) in a bowl and coat both sides of each eggplant slice. Melt coconut oil over medium heat in a big saucepan, then add the eggplant slices. Sauté each slice for five minutes on each side. Add a little more coconut oil when you flip the eggplant. Meanwhile, heat up the marinara sauce in a pan at low to medium heat. Next, move the eggplant to a plate, one slice a time. Spoon on the marinara sauce, layer on the basil leaves and then follow with the grated Pecorino Romano for each slice, leaving plenty of sauce and cheese for on top. Enjoy! Eggplant Parmesan Recipe Try my Healthy Eggplant Parmesan Recipe that’s free of cow’s milk and white flour yet delicious and easy as pie to make. INGREDIENTS 1 eggplant 4 tablespoons Paleo flour 1 tablespoon coconut oil ½ cup grated or shredded Pecorino Romano 13 ounces organic marinara sauce sea salt, to taste and to sprinkle on top ½ cup fresh basil leaves INSTRUCTIONS Cut across the eggplant for one-inch thick pieces, after cutting off the ends. Put the Paleo flour in a bowl and coat both sides of each eggplant slice. Melt coconut oil over medium heat in a big saucepan, then add the eggplant slices. Sauté each slice for five minutes on each side. Add a little more coconut oil when you flip the eggplant. Heat up the marinara sauce in a pan at low to medium heat. Move the eggplant to a plate, one slice a time. Spoon on the marinara sauce, layer on the basil leaves and then follow with the grated Pecorino Romano for each slice, leaving plenty of sauce and cheese for on top. To read the original article click here.

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Chocolate Chip Oatmeal Cookie Recipe

AHA Publisher — Sun, 16 Aug 2020 07:00:43 +0000

Dr. Axe – No matter what your age, you’re never too old for a freshly baked cookie. Warm, gooey and totally delicious, it’s no coincidence that cookies are one of my favorite treats to bake. Even novice bakers can whip up cookies in just a few minutes (of course, if you really just hate baking, you can also try these no-bake coconut cookies!). One cookie recipe that’s always a crowd pleaser is this oatmeal cookie recipe. Even people who don’t consider themselves oatmeal fans rave about this one. After all, these are gluten-free and have no refined sugar. As a bonus, you’ll likely have all of the ingredients in your pantry already. Did I mention these only take 20 minutes to prepare? That even includes baking time! Next time you’re ready for a snack, try your hand at this oatmeal cookies recipe. Are Oatmeal Cookies Good for You? Cookies aren’t exactly considered a healthy snack, but if you are going to indulge in a cookie, you could do a lot worse than these oatmeal chocolate chip cookies. Oats are actually a pretty nutritious ingredient. Sometimes people think they’re not gluten-free, but oats don’t contain barley, wheat or rye, which are the three types of grains that have gluten in them. So even if you’re following a GF lifestyle, there’s no need to kick oats out of the kitchen. I do, however, still recommend that you pick up certified gluten-free oats if you are allergic to gluten, just to be sure there’s been no cross-contamination. Have you ever experienced a stomachache or bloating after eating oats? That can be a sign your diet is lacking high-fiber foods. As your body adjusts to eating more high-fiber foods, those symptoms should subside. Drinking plenty of water with oats or soaking them overnight before cooking with them can also help in the meantime. When whole grains like oatmeal are consumed in moderation, they can be part of a healthy diet. Oats, in particular, are packed with fiber and not just any fiber, but the filling kind, known as soluble fiber, which helps you feel full for longer. Choosing whole grains instead of refined, processed grains like white rice and pasta also means you won’t get that tired, too-full feeling after eating. That happens when your blood sugar levels spike and then crash. Luckily, oats’ low score on the glycemic index means they don’t cause the same fluctuations. (1) But, of course, you can make anything unhealthy if you try hard enough. Are oatmeal cookies good for you? I can’t speak to every recipe out there, but my oatmeal cookie recipe is definitely healthier than a lot out there! If you’re sensitive or allergic to gluten, you’ll love this recipe because it uses Paleo flour, a gluten-free alternative to traditional flour. We’ll sweeten things up with coconut sugar, a natural sweetener that’s a good alternative to refined sugar. I like to add nutmeg, cinnamon and sea salt for extra flavor and then, of course, chocolate chips! Skip the milk chocolate chips and opt for dark chocolate for added health benefits. Bottom line: this oatmeal cookie recipe isn’t a health food, but when you’re reaching for a cookie to curb your fix, these are a delicious and relatively healthy option. Oatmeal Cookie Recipe Nutrition Facts Now, let’s talk nutrition. Here’s what you’re getting in each cookie: 220 calories 6.07 grams protein 7.69 grams fat 32.9 grams carbohydrates 1.572 milligrams manganese (87 percent DV) 0.225 milligrams copper (25 percent DV) 172 milligrams phosphorous (25 percent DV) 0.228 milligrams vitamin B1 (21 percent DV) 9.4 micrograms selenium (17 percent DV) 1.3 milligrams zinc (16 percent DV) 0.36 micrograms vitamin B12 (15 percent DV) 0.499 milligrams vitamin B5 (10 percent DV) How to Make This Oatmeal Cookie Recipe Ready to make this recipe for oatmeal cookies? Start by preheating the oven to 350 degrees Fahrenheit. Then in a large bowl, mix the coconut sugar, eggs, coconut butter and vanilla. You can use either a hand mixer or a whisk for this; you just want all of the ingredients to be well-combined. Then, add the flour, oats, nutmeg, cinnamon, baking soda and salt to the bowl. Start mixing again until everything’s well-combined. Your mixture should start looking like something you’d actually eat around now. It’s time to get chocolate-y. Add them into the bowl and mix them until — you guessed it! — they’re well-combined. Using your hands, roll the cookies into balls and then flatten them a bit. Pop ’em in the oven for 8–10 minutes. It’s cookie time! Enjoy these healthier oatmeal cookies as a snack or dessert. And don’t forget to dunk them in your milk of choice! INGREDIENTS: ½ cup coconut butter 1 cup coconut sugar 2 eggs 1 teaspoon vanilla extract 2 cups Paleo flour 1 teaspoon baking soda 1 teaspoon sea salt 1½ teaspoon cinnamon 1 teaspoon nutmeg 3 cups gluten-free rolled oats ¼ cup dark chocolate chips, minimum 70 percent cacao DIRECTIONS: Preheat oven to 350 degrees F. In a large bowl, mix the coconut sugar, eggs, coconut butter and vanilla with a hand mixer or whisk until well-combined. Add flour, oats, nutmeg, cinnamon, baking soda and salt. Mix until well-combined. Add chocolate chips and mix. Roll dough into balls and flatten each cookie. Bake for 8–10 minutes. To read the original article click here. For more articles from Dr. Axe click here.

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Sweet Potato Brownies Recipe

AHA Publisher — Sun, 19 Jul 2020 07:00:18 +0000

Dr. Axe – Brownies are one of my favorite desserts. How could they not be: they’re chocolatey, creamy and simple to make. But are they healthy? Well, with these sweet potato brownies, you don’t have to worry anymore. Why Your Brownies Need Sweet Potatoes You might be confused about how sweet potatoes could play a role in a homemade brownie recipe. Do they make the brownies taste like vegetables? Will the brownies be the wrong texture? Worst of all, will anyone know that there are sweet potatoes in these brownies?! The answer is no! In fact, these sweet potatoes are one of the secret weapons in this brownie recipe. Adding the vegetable means you’ll get all the benefits of sweet potato nutrition each time you take a bite out of these brownies. I’m talking nearly 700 percent of your daily value of vitamin A and tons of antioxidants, which keep your skin looking awesome. They also lower inflammation and cholesterol levels — plus, sweet potatoes taste great! But these sweet potato brownies have another secret ingredient: avocados. Benefit-rich avocados are one of my favorite foods, and I love them in baked goods as well. They add healthy fats, protein and a super creamy texture. And no, avocados won’t turn these brownies green! How to Make Sweet Potato Brownies Let’s whip up these sweet potato brownies! INGREDIENTS: 1 avocado 1 cup cooked sweet potato purée ½ cup applesauce ¼–½ cup honey 1 teaspoon vanilla extract 4 eggs ¼ cup coconut flour 2 tablespoons arrowroot powder ½ cup cacao powder ½ teaspoon sea salt 1 teaspoon baking soda Frosting ¼ cup honey ½ cup sprouted almond butter ¼ cup cacao powder ½ cup coconut milk sea salt DIRECTIONS: Preheat oven to 375 degrees F. Grease 8×8 pan with coconut oil and line it with parchment paper. In a bowl, combine avocado, sweet potato, applesauce, honey and vanilla. Once creamy, add in cacao powder. Add in eggs one at a time. In a separate bowl, combine coconut flour, arrowroot flour, salt and baking soda. Combine both mixtures until smooth. Transfer to greased pan and bake for 25–35 minutes. While baking, combine the last 5 ingredients listed in a separate bowl and mix until creamy and smooth. Once the brownies are done baking and have cooled, frost with this mixture. One batch makes approximately nine of these chocolate sweet potato brownies. Want something a little extra? Try topping the brownies with mini dark chocolate chips. To read the original article click here. For more articles from Dr. Axe click here.

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The Best Gluten-Free Banana Bread Recipe

AHA Publisher — Sat, 20 Jun 2020 07:00:41 +0000

Dr. Axe – Banana bread is one of those recipes that everyone loves but are often apprehensive about making at home. Every coffee shop I drop into seems to sell overpriced slices of the stuff! Get ready to be surprised by how simple making nutrition-rich banana bread at home really is — and how good for you it can be. My super moist gluten-free banana bread is a recipe that everyone (even gluten lovers!) will enjoy. What’s Wrong with Regular Banana Bread? You might wonder what the point of making a gluten-free banana bread is. Why mess with a classic? Unfortunately, like so many recipes we’ve grown up with, classic homemade banana bread, even the homemade versions, aren’t very good for you. For starters, they’re usually made with a whole lot of white flour. Refined carbohydrates like those don’t add any nutritional value and can be difficult for your body to break down. And then there’s the sugar. Traditional banana bread has a ton of refined sugar in it, leading you to a sugar high followed by a sugar crash. Sugar is one of the top “foods” that causes inflammation in the body, which is linked to everything from Crohn’s disease and allergies to heart disease, diabetes and high cholesterol levels. Finally, while I enjoy organic butter when it adds something to a dish, normal banana bread recipes can have up to a cup of the stuff. There’s just no need when you have this gluten-free banana bread that tastes amazing and is healthy — and ready to be baked. Gluten-Free Banana Bread Nutrition Facts One serving of this Paleo, gluten-free banana bread recipe contains approximately: (1)(2)(3)(4)(5)(6)(7)(8)(9)(10) 194 calories 7 grams protein 12 grams fat 17 grams carbohydrates 3 grams fiber 10 grams sugar 149.08 milligrams sodium 61.67 milligrams cholesterol 68.33 milligrams magnesium (16.3 percent DV) 1.41 milligrams iron (7.8 percent DV) 0.11 milligrams vitamin B6 (6.5 percent DV) 63.58 milligrams calcium (4.9 percent DV) 2.97 milligrams vitamin C (3.3 percent DV) 131.58 milligrams potassium (2.8 percent DV) INGREDIENTS: 4 eggs 3 medium overly ripe bananas, mashed ¼ cup honey ¼ cup coconut milk 1 tablespoon vanilla extract 2 teaspoons baking soda 2¼ cups almond flour ½ teaspoon sea salt ½ teaspoon cinnamon 1 tablespoon apple cider vinegar DIRECTIONS: Preheat oven to 350 F. Grease a standard loaf pan and set aside. In a bowl, mix eggs, banana, honey, coconut milk, and vanilla. In a separate bowl, combine baking soda, almond flour, sea salt and cinnamon. Combine both mixtures and stir until well incorporated. Add in apple cider vinegar and stir until it is distributed throughout the mixture. Pour batter into greased loaf pan. Bake for 45-50 minutes. How to Make Super Moist Gluten-Free Banana Bread My Paleo banana bread recipe keeps all the best parts about banana bread while making it a bit more nutritious. We’ll use almond flour, a heart-healthy, low-carb alternative to all-purpose white flour. You can also experiment with a Paleo flour blend, which incorporates various flours such as almond, coconut, tapioca and arrowroot flours, for this recipe. Incorporating overripe bananas makes this bread sweet, but we’ll add honey to make sure your sweet tooth is satisfied. If you’re hesitant to heat honey, you can also try maple syrup or a natural granular sugar like coconut sugar. Just be sure to use less of these! Instead of butter, we’ll get that same silky texture with coconut milk while keeping this recipe dairy-free. Now this is a banana bread you can indulge in without feeling bad! Serve the banana bread either warm or cooled — both are delicious! You can even add this recipe to your list of dishes to meal prep on Sunday to enjoy throughout the week for breakfast or with your cup of coffee. If you want to reheat it, simple pop it in the oven for a couple minutes. You’ll keep more of the moisture by eating it cool, though. This article has been modified. To read the original article click here. For more articles by Dr. Axe click here.

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The Healthiest Way to Eat Paleo

The AHA! Team — Sat, 24 Aug 2019 07:00:00 +0000

Michael Greger M.D. FACLM via Nutrition Facts – The bottom line may be that reaching for a serving of kangaroo may be better than a cheese danish, “but foraging for [an] apple might prove to be the most therapeutic of all.” There have been about a half dozen studies published on Paleo-type diets, starting around 20 years ago. For example, in what sounds like a reality TV show: ten diabetic Australian Aborigines were dropped off in a remote location to fend for themselves, hunting and gathering foods like figs and crocodiles. In Modern Meat Not Ahead of the Game, my video on wild game, I showed that kangaroo meat causes a significantly smaller spike of inflammation compared to retail meat like beef. Of course, ideally we’d eat anti-inflammatory foods, but wild game is so low in fat that you can design a game-based diet with under 7 percent of calories from fat. Skinless chicken breast, in comparison, has 14 times more fat than kangaroo meat. So you can eat curried kangaroo with your cantaloupe (as they did in the study) and drop your cholesterol almost as much as eating vegetarian. So, how did the “contestants” do? Well, nearly anything would have been preferable to the diet they were eating before, which was centered on refined carbs, soda, beer, milk, and cheap fatty meat. They did pretty well, though, showing a significantly better blood sugar response but it was due to a ton of weight loss because they were starving. Evidently, they couldn’t catch enough kangaroos, so even if they had been running around the desert for seven weeks on 1,200 daily calories of their original junky diet, they may have done just as well. We’ll never know, though, because there was no control group. Some of the other Paleo studies have the same problem: They’re small and short with no control groups, yet still report favorable results. The findings of one such study are no surprise, given that subjects cut their saturated fat intake in half, presumably because they cut out so much cheese, sausage, or ice cream. In another study, nine people went Paleo for ten days. They halved their saturated fat and salt intake, and, as one might expect, their cholesterol and blood pressure dropped. The longest Paleo study had been only 3 months in duration, until a 15-month study was conducted but it was done on pigs. The pigs did better because they gained less weight on the Paleo diet. Why? Because they fed the Paleo group 20 percent fewer calories. The improvement in insulin sensitivity in pigs was not reproduced in a study on people, however. Although, there were some benefits like improved glucose tolerance, thanks to these dietary changes: The Paleo group ate less dairy, cereals, oil, and margarine, and ate more fruits and nuts, with no significant change in meat consumption. A follow-up study also failed to find improved glucose tolerance in the Paleo group over the control group, but did show other risk factor benefits. And no wonder! Any diet cutting out dairy, doughnuts, oil, sugar, candy, soda, beer, and salt is likely to make people healthier and feel better. In my video Paleo Diet Studies Show Benefits, you can see a day’s worth of food on the Standard American Diet, filled with pizza, soda, burgers, processed foods, and sweets, versus a Paleo diet, which, surprisingly, has lots of foods that actually grew out of the ground. But the Paleo diet also prohibits beans. Should we really be telling people to stop eating beans? Well, it seems hardly anyone eats them anyway. Only about 1 in 200 middle-aged American women get enough, with more than 96 percent of Americans not even reaching the minimum recommended amount. So telling people to stop isn’t going to change their diet very much. I’m all for condemning the Standard American Diet’s refined carbs, “nonhuman mammalian milk”, and junk foods, but proscribing legumes is a mistake. As I’ve noted before, beans, split peas, chickpeas, and lentils may be the most important dietary predictor of survival. Beans and whole grains are the dietary cornerstones of the longest living populations on Earth. Plant-based diets in general and legumes in particular are a common thread among longevity blue zones around the world. The bottom line may be that reaching for a serving of kangaroo may be better than a cheese danish, “but foraging for…[an] apple might prove to be the most therapeutic of all.” This article has been modified. To read the original article click here. For more articles by Dr. Greger click here.

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