2 Tbsp Almond slices, raw
2 Tbsp Pumpkin seeds, organic raw
2 Tbsp Pecan halves, raw
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.
Original recipe by Sabra https://www.thismomsmenu.com/parmesan-tilapia/
Easy No-Boil Lasagna
TO MAKE THE RED SAUCE:
1 med onion, diced
2 TBSP olive oil
1-2 lb ground turkey or beef, optional
1-2 lb. frozen green beans steamed to equal 6-7 cups cooked green beans
1 (28 ounce) jar spaghetti sauce, 'Prego Traditional' is my choice
1 (15 ounce) can diced tomatoes
1/2 tsp garlic powder
1 tsp pink salt
TO MAKE THE WHITE SAUCE:
2 eggs, slightly beaten
16 ounces cottage cheese
3 cups mozzarella cheese
½ cup grated parmesan cheese
2 tsp Italian seasoning
1/8 teaspoon black pepper
3 cups additional shredded mozzarella cheese
DIRECTIONS:
PREP: Heat oven to 350. Grease a 9x13 pan with olive oil
RED SAUCE: In a skillet, saute the diced onion ( and ground turkey, optional) with olive oil. In a separate large pot, steam the green beans. Drain extra water. Add to the pot with green beans, spaghetti sauce, diced tomato, garlic powder, and salt. Cover and simmer for a few minutes.
WHITE FILLING: In MED bowl, combine eggs, cottage cheese, mozzarella, parmesan, Italian seasoning and black pepper.
ASSEMBLE:
Layer1. Pour 1/2 of the red sauce on bottom of 9x13 pan.
Layer 2. Spread all the white filling over the red sauce.
Layer 3. Spoon the last 1/2 of the red sauce
Top Layer. 3 cups additional Mozzarella cheese
BAKE: Bake 350°F for 40-45 minutes, or until cheese melts.
SERVE: Let stand 10 minutes before serving.
personal notes from 'Brain Maker' by Dr David Perlmutter
6 keys to Restoring a Healthy Gut to Build a Healthy Brain
1) Probiotics and fermented foods
2) Go low carb and low meat protein. Embrace high-quality fat (6:48:10)
3) Take Resveratrol and enjoy 75% cocoa dark chocolate every day
4) choose foods rich in Prebiotics (7:11:00)
5) drink well-maintained filtered water
6) Fasting = brain power
1) choose fermented foods and foods rich in probiotics. 1/2 cups servings. 1-2 servings per day preferably from homemade food sources and not a costly probiotic supplement
2) Go low carb, low meat protein, and embrace high-quality fat (6:48:10). If you choose meat 3-4 times per week, choose clean antibiotic-free grass-fed 100% organic meats. Choose sustainably caught wild fish and see www.seafoodwatch.org for a list of fishing companies with the lowest levels of toxins.
3) Take a Resveratrol supplement 2x/day and enjoy 75% cocoa dark chocolate every day. polyphenol-rich flavenoids , such as dark chocolate, feed bifidobacteria which reduces C-reactive protein (systemic inflammation). Dark chocolate also increases blood flow to the brain . Resveratrol is a natural polyphenol found in grapes and is one of the great NRF2 activators. It slows down the aging process, boosts blood flow to the brain, promotes heart health, and curbs fat cells by inhibiting their development. It also has a favorable effect on gut bacteria
4) choose foods rich in Prebiotics. High-fiber foods feed beneficial bacteria and reduce systemic inflammation. 12+g prebiotics/day
5) drink well-maintained filtered water to remove chlorine and other toxins
6) Unleash the brain power of fasting. Fast for 25 hours once a month (fast from all food and drink unlimited water). Fast for 72 hours 4 times per year at the change of every season, or at the end of Sept, Dec, Mar, and June (for the 72 hour fasts, drink unlimited water and fast from all food except an olive oil celery bone broth soup)
Our bodies are exposed to heavy metals every day via food, water, pharmaceuticals, manufactured products, pollution, and more. When heavy metals accumulate to reach toxic levels, they can lead to an array of symptoms and chronic conditions. The chemical compounds in cilantro act as natural cleansing agents, binding to toxic metals and loosening them for easier transport out of the body.
Known for its unique, can’t-be-mistaken flavor and commonly used in Mexican cooking, cilantro can be incorporated into all kinds of food – poultry and fish dishes, salads, salsas, blended smoothies, and more. It can easily be found in grocery stores and nurseries, should you want to add it to your herb garden.
berries, frozencilantroalmond milk, chilled'Vital Proteins' Marine CollegenApple, chilled
Cilantro Salads:
Two favorite salads that have a lot of cilantro are
Asian chopped salad with sesame ginger dressing - See recipe on this blog
Taco salad - See recipe on this blog
