Instant Pot Pinto Beans are so easy to make and there's no need to pre-soak! Learn how to cook dried pinto beans in under 40 minutes and have ready to use beans in your favorite recipe.
2-3 Tbsp jalepeno juice from a can of pickled jale[penos
Instant Pot (8-quart-size)
Instructions
Fill a pot with warmish water (the temperature of the water is similar to a river in the tropics at the equator; it should be on the warmer side of cool, but not cold). Add the 6 cups of dried beans to pot and stir
Rinsing helps remove any dirt and dirt clods. Rinse the beans in a strainer/colander in the same warmish cool water.
Add the rinsed beans and 12 cups of water to the Instant Pot. Add more water to ensure the beans are covered by at least 1 inch of water or broth.
Cover and lock the lid, then turn the valve to sealing. Select the beans/chili button (if no preprogrammed button, then 15 minutes at HIGH pressure ).
When the beans are finished cooking, wait for the Instant Pot to cool down for 10 minutes. Or release pressure manually by placing a hand towel over the valve and carefully venting the steam valve on the lid. It is safe to open the lid once all steam has been released.**Please note: Instant Pots vary in cooking, so beans may take a little longer to cook with certain IPs. If you find your beans are not fully cooked after the initial 30 minutes, put the lid back on and manually select at high pressure another 5-10 minutes.**
To remove mucus from the lungs naturally, you can use home remedies with expectorant, anti-inflammatory, antiseptic and antioxidant action, like lemon juice and honey, ginger syrup with cinnamon, or peppermint tea. These help to eliminate phlegm in the respiratory airways and boost immunity to speed-up recover. These remedies can reduce coughing with phlegm that is caused by a cold, flu, sinusitis or bronchitis.
To make them even more effective, these natural remedies can be sweetened with honey, as honey can lubricate the throat and reduce irritation. Honey also helps to get rid of the microorganisms causing infections, which is beneficial when treating coughs. Keep in mind that honey should not be given to children under the age of 2 or used by people with a history of diabetes or a honey, pollen or propolis allergy.
It is also important to highlight that, although these remedies contain many health benefits, they do not substitute treatment prescribed by the doctor. Pregnant women should opt for inhalations or topical essential oils for the treatment of coughing, as teas are generally not recommended for use during pregnancy. Learn about other ways to treat a cough during pregnancy.
This content is solely for informative purposes and should not replace a medical consultation. Do not interrupt your current treatment without seeking medical guidance.
Natural ways to get rid of mucus
Some home remedies to remove mucus from the lungs naturally include:
1. Lemon juice and honey
Lemon juice and honey contain expectorant action as this combination is rich in vitamin C and antioxidants. It can help to decrease respiratory airway inflammation, which can relieve coughing and speed up cold and flu recovery. In addition, honey can moisten the groat and reduce tissue irritation, which contributes to cough relief.
Ingredients
Juice of 1 lemon
1 tablespoon of honey
200 mL (7 oz) of water
How to prepare
Stir the water and lemon juice ingredients and sweeten with honey before drinking, making sure to drink as soon as possible. Check out other home remedies for the cold and flu.
2. Orange, pineapple and watercress juice
Orange, pineapple and watercress juice are rich in vitamin C, vitamin A, iron, potassium and bromelain. These substances contain expectorant, anti-inflammatory and antioxidant action, which help to get rid of mucus and strengthen the immune system to speed-up cold and flu recovery.
Place all the ingredients in a blender and mix until well-combined. Drink half a cup of this juice 2 to 3 times per day or whenever you have an intense coughing flare-up. Read more about home remedies for coughs that you can try.
3. Ginger syrup with cinnamon
Ginger syrup with cinnamon contains a drying effect that acts on the respiratory tract lining, making it a great natural expectorant. It can be used to combat coughs with mucus that are caused by the cold or flu.
Learn more about the health benefits that ginger can provide.
Ingredients
1 cinnamon stick or 1 teaspoon of cinnamon powder
1 teacup of peeled ginger root, sliced
85 g of brown sugar (demerara or coconut)
100 mL (3.5 oz) of water
How to prepare
Boil the water with sugar, making sure to keep stirring until the sugar as completely dissolved. Turn off the stove, add the ginger and cinnamon, and stir. Store the syrup in a clean and dry glass jar. Take 1 teaspoon of ginger syrup 3 times per day.
This syrup should not be used by people with a history of clotting problems or by people who take anticoagulants, as it can increase your risk for bleeding and bruising. In addition, this syrup should not be used by pregnant women who are close to their due date or with a history of miscarriages.
4. Peppermint tea
Peppermint tea is rich in menthol, an essential oil that can improve symptoms like coughing, mucus, runny nose, stuffy nose and headache, all which are common with the cold and flu.
This tea also contains antibacterial, antiviral and anti-inflammatory properties, which help the body to fight a cold and recover quicker. Learn about other health benefits that peppermint tea can provide.
Ingredients
6 leaves of chopped mint leaves
150 mL (5 oz) of boiling water
How to prepare
Add the mint to a teacup with the boiling water and allow to soak for 5 to 10 minutes. Strain, sweeten with honey if desired, and take 3 to 4 cups per day.
5. Thyme and honey infusion
This thyme and honey infusion is rich in anti-inflammatory and antiseptic substances, like thymol, carvacrol, cymene and linalool. These contain expectorant action, which helps with the elimination of mucus from the lungs, and they additionally help to lubricate the throat to relieve coughing, runny nose and stuffy nose.
People with an allergy to honey, propolis or pollen should not add honey to this infusion, and should only take it with thyme.
Ingredients
1 tablespoon of dried thyme extract or 2 branches of fresh thyme
1 liter (about 4 cups) of boiling water
1 tablespoon of honey
How to prepare
Add the dry thyme to the boiling water and allow to soak for 5 to 10 minutes. Strain and drink 3 cups per day.
Thyme infusions should not be used by people with stomach problems (like gastritis or ulcers), with liver disease, or by those who take anticoagulants, like warfarin or clopidogrel. Read more about what can cause phlegm and other ways to relieve it.
6. Onion and garlic syrup
This home remedy for mucus in the lungs is made with onion and garlic, which contains expectorant and antiseptic properties. It helps to loosen phlegm, strengthen the immune system and reduce lung inflammation to prevent more mucus production. Check out other benefits that garlic can offer.
Ingredients
1 medium onion, grated
1 smashed clove of garlic
Honey
How to prepare
Place the onion and garlic in a glass container and add enough honey to cover the onion and garlic. Mix all the ingredients and store in the refrigerator for one day. Children over 2 can take 2.5 mL of syrup, or about half a teaspoon, 3 times per day. Adults can take 5 mL or 1 teaspoon, up to 3 times per day. Discard any unused syrup after 1 week in the fridge.
Because it contains honey, this onion and garlic syrup should not be used in children under the age of 2, nor by pregnant women with gestational diabetes. People with a history of diabetes should also avoid taking this syrup, as the honey can cause sugar spikes.
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How to Remove Mucus from Lungs Naturally: 11 Home Remedies
Updated in January 2025
Scientifically proven
Clinical review: Manuel ReisRegistered Nurse
To remove mucus from the lungs naturally, you can use home remedies with expectorant, anti-inflammatory, antiseptic and antioxidant action, like lemon juice and honey, ginger syrup with cinnamon, or peppermint tea. These help to eliminate phlegm in the respiratory airways and boost immunity to speed-up recover. These remedies can reduce coughing with phlegm that is caused by a cold, flu, sinusitis or bronchitis.
To make them even more effective, these natural remedies can be sweetened with honey, as honey can lubricate the throat and reduce irritation. Honey also helps to get rid of the microorganisms causing infections, which is beneficial when treating coughs. Keep in mind that honey should not be given to children under the age of 2 or used by people with a history of diabetes or a honey, pollen or propolis allergy.
It is also important to highlight that, although these remedies contain many health benefits, they do not substitute treatment prescribed by the doctor. Pregnant women should opt for inhalations or topical essential oils for the treatment of coughing, as teas are generally not recommended for use during pregnancy. Learn about other ways to treat a cough during pregnancy.
This content is solely for informative purposes and should not replace a medical consultation. Do not interrupt your current treatment without seeking medical guidance.
Natural ways to get rid of mucus
Some home remedies to remove mucus from the lungs naturally include:
1. Lemon juice and honey
Lemon juice and honey contain expectorant action as this combination is rich in vitamin C and antioxidants. It can help to decrease respiratory airway inflammation, which can relieve coughing and speed up cold and flu recovery. In addition, honey can moisten the groat and reduce tissue irritation, which contributes to cough relief.
Ingredients
Juice of 1 lemon 1 tablespoon of honey 200 mL (7 oz) of water
How to prepare
Stir the water and lemon juice ingredients and sweeten with honey before drinking, making sure to drink as soon as possible. Check out other home remedies for the cold and flu.
2. Orange, pineapple and watercress juice
Orange, pineapple and watercress juice are rich in vitamin C, vitamin A, iron, potassium and bromelain. These substances contain expectorant, anti-inflammatory and antioxidant action, which help to get rid of mucus and strengthen the immune system to speed-up cold and flu recovery.
Also recommended: Watercress: 10 Health Benefits, Nutrition Info & Recipestuasaude.com/en/watercress
Ingredients
½ teacup full of watercress leaves and stemsJuice from 1 orange 1 slice of pineapple
How to prepare
Place all the ingredients in a blender and mix until well-combined. Drink half a cup of this juice 2 to 3 times per day or whenever you have an intense coughing flare-up. Read more about home remedies for coughs that you can try.
3. Ginger syrup with cinnamon
Ginger syrup with cinnamon contains a drying effect that acts on the respiratory tract lining, making it a great natural expectorant. It can be used to combat coughs with mucus that are caused by the cold or flu.
Learn more about the health benefits that ginger can provide.
Ingredients
1 cinnamon stick or 1 teaspoon of cinnamon powder1 teacup of peeled ginger root, sliced 85 g of brown sugar (demerara or coconut) 100 mL (3.5 oz) of water
How to prepare
Boil the water with sugar, making sure to keep stirring until the sugar as completely dissolved. Turn off the stove, add the ginger and cinnamon, and stir. Store the syrup in a clean and dry glass jar. Take 1 teaspoon of ginger syrup 3 times per day.
This syrup should not be used by people with a history of clotting problems or by people who take anticoagulants, as it can increase your risk for bleeding and bruising. In addition, this syrup should not be used by pregnant women who are close to their due date or with a history of miscarriages.
4. Peppermint tea
Peppermint tea is rich in menthol, an essential oil that can improve symptoms like coughing, mucus, runny nose, stuffy nose and headache, all which are common with the cold and flu.
This tea also contains antibacterial, antiviral and anti-inflammatory properties, which help the body to fight a cold and recover quicker. Learn about other health benefits that peppermint tea can provide.
Ingredients
6 leaves of chopped mint leaves 150 mL (5 oz) of boiling water
How to prepare
Add the mint to a teacup with the boiling water and allow to soak for 5 to 10 minutes. Strain, sweeten with honey if desired, and take 3 to 4 cups per day.
5. Thyme and honey infusion
This thyme and honey infusion is rich in anti-inflammatory and antiseptic substances, like thymol, carvacrol, cymene and linalool. These contain expectorant action, which helps with the elimination of mucus from the lungs, and they additionally help to lubricate the throat to relieve coughing, runny nose and stuffy nose.
People with an allergy to honey, propolis or pollen should not add honey to this infusion, and should only take it with thyme.
Ingredients
1 tablespoon of dried thyme extract or 2 branches of fresh thyme 1 liter (about 4 cups) of boiling water 1 tablespoon of honey
How to prepare
Add the dry thyme to the boiling water and allow to soak for 5 to 10 minutes. Strain and drink 3 cups per day.
Thyme infusions should not be used by people with stomach problems (like gastritis or ulcers), with liver disease, or by those who take anticoagulants, like warfarin or clopidogrel. Read more about what can cause phlegm and other ways to relieve it.
6. Onion and garlic syrup
This home remedy for mucus in the lungs is made with onion and garlic, which contains expectorant and antiseptic properties. It helps to loosen phlegm, strengthen the immune system and reduce lung inflammation to prevent more mucus production. Check out other benefits that garlic can offer.
Ingredients
1 medium onion, grated 1 smashed clove of garlic Honey
How to prepare
Place the onion and garlic in a glass container and add enough honey to cover the onion and garlic. Mix all the ingredients and store in the refrigerator for one day. Children over 2 can take 2.5 mL of syrup, or about half a teaspoon, 3 times per day. Adults can take 5 mL or 1 teaspoon, up to 3 times per day. Discard any unused syrup after 1 week in the fridge.
Because it contains honey, this onion and garlic syrup should not be used in children under the age of 2, nor by pregnant women with gestational diabetes. People with a history of diabetes should also avoid taking this syrup, as the honey can cause sugar spikes.
7. Eucalyptus vapor inhalation
A great way to treat coughing and mucus in the lungs is to inhale vapor infused with eucalyptus. It contains expectorant and anti-septic properties, which help to quickly relieve nasal congestion.
Some people may be sensitive to eucalyptus essential oil, however, and therefore they may actually experience a worsening in symptoms. If you notice your symptoms worsening with this inhalation, discontinue use immediately.
Also recommended: Eucalyptus: 9 Health Benefits, How to Use & Side Effectstuasaude.com/en/eucalyptus
Ingredients
5 drops of eucalyptus essential oil 1 liter (about 4 cups) of boiling water
How to prepare
Place the boiling water in a bowel and add the drops of eucalyptus essential oil. Then cover your head and the bowl with a towel and inhale the vapor. Try leaning your head toward the bowl and inhaling as deeply as possible for 10 minutes. You can repeat this 2 to 3 times per day. The towel helps to make the vapor last for longer.
If you do not have this essential oil at home, you can use fresh eucalyptus leaves and soak them in the boiling water. The natural oils contained in the leaves will be released in the water vapor.
Check out other ways to relieve a stuffy nose naturally.
8. Licorice tea
Licorice tea, prepared with the medicinal plant Glycyrrhiza glabra is rich in substances like glycyrrhizin, glabridin, apigenin and liquiritin. It contains potent expectorant action as well as antioxidant, antibacterial and anti-inflammatory properties that help to fight phlegm and other respiratory problems, like a cold or bronchitis.
Also recommended: Licorice: 8 Health Benefits & How to Take (Tea & Capsules)tuasaude.com/en/licorice
Ingredients
1 teaspoon of licorice root 1 teacup of boiling water Honey to sweeten to taste
How to prepare
Add the licorice to the cup of boiling water, cover, and allow to soak for 10 minutes. Strain and sweeten with honey if desired. Drink this tea up to twice per day.
Licorice root should not be consumed by pregnant or breastfeeding women or by people with a history of cardiac problems, renal disease or low potassium.
Read about more ways to get rid of a cold and other viral infections that can help to speed-up recovery.
9. Guaco and mallow tea
Guaco and mallow tea have a soothing effect on the bronchi, which reduced the production of phlegm as well as any shortness of breath. In addition, the properties found in guaco can make mucus thinner, which helps to eliminate it from the throat and lungs.
Ingredients
1 teaspoon of dried mallow flowers or leaves1 tablespoon of fresh guaco leaves 1 cup of boiling water
How to prepare
Place the mallow and guaco in the cup of boiling water. Cover for about 10 minutes, then strain and drink. The recommended dose for adults is one cup up to 3 times per day .
This tea should only be taken in those over the age of 2. Younger children will benefit from water vapor inhalations.
10. Butcher's-broom tea
Butcher's-broom tea, prepared with the medicinal plant Scoparia dulcis, is rich in fatty acids, diterpenes, and flavonoids with anti-inflammatory, antioxidant, expectorant and antiseptic properties. These help to relieve coughs from colds, asthma and bronchitis.
Ingredients
10 g of butcher's-broom500 mL (2 cups) of water
How to prepare
Place the butcher's-broom and the water in a pot and boil for 10 minutes. Then allow to cool, strain, and drink 3 to 4 cups per day.
Butcher's-broom should not be used by pregnant women as it is associated with increased risk for miscarriage. This plant should also not be used during breastfeeding.
11. Echinacea tea
Echinacea tea is rich in antioxidant, anti-inflammatory and immuno-stimulating substances, like flavonoids, chicory aids, and rosmarinic. These help to strengthen the immune system and reduce the duration of colds, the flu or sinusitis, which help to relieve phlegmy coughs
Rice, rice noodles, mung bean noodles, or lettuce leaves, for serving
Instructions
Arrange chicken breasts in the bottom of a large slow cooker. In a medium bowl, stir together coconut milk, peanut butter, garlic, honey, soy sauce, lime juice, rice wine vinegar, and red pepper flakes; mix until (mostly) smooth) Pour over chicken.
Cover and cook on LOW for 4-5 hours (or until chicken is cooked through and tender but not overcooked, depending on the strength of your slow cooker). Reduce slow cooker temperature to WARM. Remove chicken from slow cooker, cut into chunks, and shred. Return shredded chicken to slow cooker to allow it to absorb sauce and heat through.
Serve chicken and sauce over cooked white or brown rice, cooked rice noodles
For Low Carb: serve over mung bean noodles, or shirataki konjac noodles. Or servr stuffed inside large lettuce leaves, as wraps.
Garnish with chopped peanuts, fresh cilantro, and additional red pepper flakes, if desired.
Paneer is a fresh, non-aged cheese that is a staple in South Asian cuisine. Because it's non-melting, paneer can be grilled, fried, or cooked on skewers without changing its shape, similar to tofu. It's commonly made from cow or buffalo milk that has been curdled with an acid like lemon juice or vinegar. Paneer is also known as Indian cottage cheese and has a mild flavor and firm texture.Paneer is low-carb and a good source of protein for vegetarians.
Paneer is a key ingredient in many dishes, including:
Curries: Paneer is often added to curries like palak paneer (spinach curry) and paneer makhani (tomato-based curry).
Flatbreads: Paneer is a popular filling for flatbreads like paratha and puri.
Pakoras and kebabs: Paneer is often cut into cubes and fried and used in pakoras and kebabs.
Ingredients
Peanut Sauce
6 Tablespoonssoy sauce
1/4 cup rice vinegar
1/4 cuphoney
2 Tablespoonssrirachaor any hot sauce
1/2 cuppeanut butter
Paneer & Veggies
2tablespoontoasted sesame oil
2tablespoonavocado oilor use oil of choice
2-inch ginger root, peeled and chopped
8largegarlic cloveschopped
6stalksgreen onionschopped + more greens for garnish
500gramspaneercubed, pan-fried, and salted (1.5 cups)
3cupswater
4mediumcarrotscut into thick matchsticks 2-inch length
2 celery stalks, washed and sliced
3 cups cauliflower florets, cut to bite size pieces
3 cupbroccoli florets, cutmedium to small size florets
2teaspooncornstarchmixed with 1 tablespoon water
Stove-top Instructions
Whisk ingredients for the peanut sauce in a bowl and set aside.
Heat a heavy bottom pan on medium heat. Once hot, add the oils and then add the garlic, ginger and green onion.
Stir sauce for 2 minutes and then stir in the celery, carrots, cauliflower, and broccoli along with water. Cover and let the veggies look until soften, around 7 to 8 minutes.
Remove lid and stir in the paneer and sauce.
Stir in the cornstarch slurry and simmer for 2 minutes until the sauce thickens.
1 cup honey, or 1 cup monk fruit sweetener (sugar substitute)
½cupunsweetened applesauce
4eggs
1 Tbsp vanilla
3 cups of a gluten free baking flour ( I use Dr William Davis's Wheat Belly All-purpose nut flour recipe)
2 Tbsp cinnamon
1-2 teaspoons ginger
1/2 tsp nutmeg
1/2teaspoonbaking soda
1-1/2teaspoonbaking powder
½teaspoonsalt
2cupshredded apples , from peeled apples
Directions
Preheat oven to 350 degrees then line a 12-cup muffin tin with liners and set aside.
Add oil, honey, sweetener, and applesauce to the bowl of a stand mixer, or a large mixing bowl if using a hand mixer, then beat until pale and smooth, 1 minute. Add eggs then mix until just combined. Add vanilla then mix until just combined.
In a separate bowl, whisk together flour, cinnamon, baking soda, baking powder, and salt then add to the wet ingredient in two batches, mixing until just combined before adding the second batch. Add apples then fold into the batter with a spatula.
Scoop 1/4 cup batter into each muffin tin liner then bake for 24-26 minutes or until a toothpick inserted into the center of a muffin comes out clean. Let cool in muffin tin for 10 minutes before transferring muffins to a cooling rack to cool completely. Store in an airtight container in the fridge or on the counter for 3-4 days.
Notes
For the kids, I like Brown rice Chia Oat Flour for this recipe. It is less expensive than Dr Davis's All-Purpose Nut/Seed Flour and has a much higher carb count
1/2poundbacon, cooked and then crumbled into small pieces (optional)
Sweet Mayonnaise Dressing
1cupmayonnaise
1/4cup sugar equivalent of monk fruit erythritol
2tablespoonswhite vinegar
Instructions
Place all of the salad ingredients into a medium sized bowl.
Prepare the dressing by mixing the mayonnaise, sugar and vinegar together until smooth. Stir into the salad ingredients.
Cover the bowl and let the salad chill – Mary would let it chill overnight and then bring it to the potluck and it was spectacular!
Serve cold.
Nutrition Information
Calories: 783kcal,
Carbohydrates: 6g,
Protein: 8g, Fat: 68g,
Saturated Fat: 12g, Cholesterol: 50mg,
Sodium: 713mg, Potassium: 595mg,
Fiber: 4g, Addedd Sugar: 4g,
Vitamin A: 815IU,
Vitamin C: 110.9mg,
Calcium: 73mg,
Iron: 1.5mg
All calories and info are based on a third party calculator and are only an estimate. Actual nutritional info will vary with brands used, your measuring methods, portion sizes and more.
Bigos is a traditional Polish stew using pork, kielbasa, and sauerkraut — great for a cold winter's day.
To lower net carb count, remove the potato and kidney beans
To make it vegetarian, remove the kielbasa, bacon, and pork stew meat.
Ingredients
1poundkielbasa sausage, sliced into ½-inch pieces
2thick sliceshickory-smoked bacon
1poundcubed pork stew meat
1onion, diced
3clovesgarlic, chopped
4cupsgreen cabbage, shredded
2carrots, diced
1 ½cupssliced fresh mushrooms, or canned
1 jar 16 oz sauerkraut, rinsed and well drained
5cupsbeef stock, or water and bouillon beef or chicken
1 med potato, diced
1can 15 oz diced tomatoes
1 can 8 oz tomato sauce
1 can 15 oz shoestring beets, undrained
1 can 15 oz light red kidney beans or chick peas, rinsed and drained
1bay leaf
1tablespoonsweet paprika
1teaspoondried basil
1teaspoondried marjoram
¼teaspoonsalt
⅛teaspoonground black pepper
⅛teaspooncaraway seed, crushed
1dashWorcestershire sauce
Directions
Heat a large pot over medium heat. Add kielbasa and bacon; cook and stir until bacon has rendered its fat and sausage is lightly browned. Add cabbage, carrots, onion, mushrooms, and garlic. Reduce heat to medium; cook and stir until carrots are soft, about 10 minutes. Do not let the vegetables brown. Add sauerkraut.
Mix in beef stock, potato, diced tomatoes, tomato sauce, beets, and beans.
Season with bay leaf, paprika, basil, marjoram, salt, pepper, caraway seed, and Worcestershire sauce. Simmer until potato is desired tenderness. Serve hot
This asparagus recipe will have even your kids begging for more. I generally poach or steam my asparagus, but this week I had a glut of bacon and Parmesan that needed using. Bacon and asparagus go very well together, as it does with Parmesan, and what was already a delicious vegetable is taken to new heights with a little salty pork and cheese.
Ingredients
1poundfresh asparagus
4slicesof baconchopped into small bits, or omit bacon slices use bacon grease
Coarse sea salt or pink salt
1/4poundgrated Parmesan cheese
Instructions
Gently wash asparagus and cut off the hard part at the end – you’ll find it easily if you bend the stalk end to end and see where it’s less flexible.
In a sauté pan large enough to accommodate the entire length of the asparagus, fry up the bacon bits over medium high heat until they release the bulk of their fat, about 5 minutes. Remove the crispy bacon from the pan and set aside. Add in asparagus and toss gently with bacon fat for the first 1 minute, then let sit for a minute at a time to gently brown the greenery on top of the bacon. Cook for about 6 minutes total. Asparagus should be crispy, not wimpy or soggy at all, and a nice shade of deep green.
Remove to plate, sprinkle gently with Parmesan cheese and cooked bacon. Serve immediately. It’s best while hot!
Small amount of Sweetener - Honey, raisins, Monk fruit erythritol, etc
Cinnamon
Half-&-Half or yogurt
In a glass wide-mouth pint jar, Soak the nuts and seeds in water overnight, or at least 7 hours. This is to break down the phytates, or phytic acid, on the skins of the nuts and seeds. Pour off the water in the morning.
To Go: Add sweetener, cinnamon, and the Half-&-Half or yogurt.
To Stay: Place in a bowl with sweetener, cinnamon, and the Half-&-Half or yogurt. Enjoy
Nuts are a superfood and have a high Nutrient density Score. They contain abundant healthy fat and are a great source of Omega 3s. They are also high in fiber. However, some nuts and seeds are high in phytic acid. Phytic acid may impair the absorption of Iron, Zinc, Calcium, and other minerals in those who eat a plant-based diet. Soak the nuts and seeds overnight to neutralize the phytic acid.
Grains are a high-carb food, which lowers their Nutrient Density Score. Many grains are GMO and contain large amounts of lectins and phytates. If they are not organic they also contain high amounts of glyphosate, a well-known carcinogen.
Preheat the oven to 425° F and grease a baking rack on a sheet pan, or grease a sheet pan if not using the baking rack.
Gently press the tilapia filets between two layers of paper towels to remove excess liquid. Season the filets with salt and pepper. Then transfer to filets to the prepared baking sheet.
In a medium bowl, combine the kraft parmesan cheese, fresh parmesan cheese, garlic powder, and cajun seasoning.
Squeeze the Lemon juice over the tilapia filets.
Evenly top the tilapia with the parmesan cheese mixture. Gently press the mixture onto the fish using your hand or the back of a spoon.
Spritz the tops of tilapia with the oil spray. Bake the tilapia in the preheated oven for 15 minutes or until it flakes easily with a fork and is no longer transparent.
Serve sprinkled with additional parmesan cheese, lemon wedge, and fresh chopped parsley if desired.
