Ingredients:
Put olive oil in pan and gentle sauté garlic for 2 minutes over medium heat. Then add chicken broth and parsley and bring to a gentle boil. Then lower heat and simmer for 15-20 minutes. Drink 1 cup every hour during times of acute sickness and general malaise.
I know, the title doesn’t sound very appealing, does it? But wait! This is a fabulous-tasting smoothie – you should give it a chance. This spinach banana smoothie is jam-packed with exceptional nutrition, which will start your day out with a bang! (more…)
Ingredients
Serve with chopped cilantro on top and avocado slices on the side with some warm bread.
This recipe comes from Cookshelf Vegetarian
1 medium cauliflower
6 tbs olive oil
1 tsp mustard seeds
1 tsp ground cumin
1 tsp garam masala
1 tsp turmeric
3 garlic cloves, chopped
1 onion, halved and sliced
1 green chili, chopped
1 lb organic spinach
3 oz. vegetable stock
1 tbs chopped fresh cilantro
salt and pepper to taste
fresh cilantro for garnish
Break the cauliflower into small florets. Heat the oil in medium-high heat in large deep pot. Add the mustard seeds and cook until they begin to pop. Stir in the remaining spices, garlic, onion and chili and cook for 2-3 minutes stirring constantly.
Add the cauliflower, spinach, vegetable stock, cilantro and seasoning and cook over a gentle heat for 15 minutes or until the cauliflower is tender. Uncover the dish and boil for 1 minute to thicken the juices. Garnish and serve.
This recipe comes from Cookshelf Vegetarian
1 1/4 cups green split peas
2 lbs of fresh organic spinach
4 tbs olive oil
1 onion, halved and sliced
1 tsp grated fresh ginger root
1 tsp ground cumin
1/2 tsp chili powder
1/2 tsp ground coriander
3 garlic cloves, minced
1 1/4 cups vegetable stock
Salt and Pepper to Taste
Fresh Cilantro
Fresh Lime Wedges
Rinse the peas under cold running water. Transfer to a mixing bowl, cover with cold water and leave to soak for 2 hours. Drain and rinse well.
Cook spinach in a large saucepan for 5 minutes until slightly wilted. Drain well and roughly chop.
Heat oil in large saucepan and saute the onion, garlic, and spices for 2-3 minutes stirring well.
Add the peas and spinach and stir in the stock. Cover and simmer for 15-20 minutes or until the peas are cooked and the liquid has been absorbed. Season with salt and pepper to taste. Chop up the desired amount of fresh cilantro and squeeze lime over the dish. Serve warm.
This great recipe comes from Cookshelf Vegetarian
1 1/4 cups red split lentils
1/3 cup long grain white rice
5 cups vegetable stock
2/3 cup dry white wine
1 leek, cut into chunks
3 garlic cloves, chopped
14 oz. can chopped tomatoes
1 tsp ground cumin
1 tsp chili powder
1 tsp garam masala
1 red bell pepper, sliced
1 cup small broccoli florets
8 baby corn cobs, halved lengthwise
20 french green beans, chopped in half
1 tsp fresh basil, shredded
Salt and pepper to taste
Place the lentils, rice, vegetable stock and white wine in pot and cook over a gentle heat for 20 minutes, stirring occasionally.
Add the leek, garlic, tomatoes, cumin, chili powder, garam masala, bell pepper, broccoli, corn cobs and green beans. Bring the mixture to a boil, reduce the heat, cover and simmer for 10-15 minutes or until vegetables are tender and to your liking.
Add the shredded basil and season with salt and pepper to taste. Garnish with fresh basil sprigs and serve immediately.
This great recipe comes from Cookshelf Vegetarian
Lightly grease 9X13 dish. Heat the butter in skillet and add the onion and garlic and cook for approximately 2 minutes. Then add carrots, zucchini and corn cobs and cook for a further 5 minutes, stirring constantly.
Mix the rice with the sunflower seeds and mixed herbs and stir into the pan. Stir in half the cheese and season with salt and pepper to taste.
Spoon the mixture into the greased dish and top with the breadcrumbs and remaining cheese. Cook in pre-heated oven at 350 for 25-30 minutes until cheese begins to turn golden. Serve immediately.
Variations: You can use different rice, such as Basmati or Jasmine. Also, try using different types of spices for different themes: cilantro and coriander for Mexican style; curry for Indian style.
Get Creative and Enjoy!
This great recipe comes from a little book called Cookshelf Vegetarian
Heat the oil in a heavy-based frying pan (skillet) and cook the garlic and onion for 2-3 minutes, stirring.
Add the eggplant, bell pepper, corn, peas and broccoli to the pan and cook, stirring occasionally for 2-3 minutes.
Stir in the vegetable stock and canned tomatoes, tomato paste, creole seasoning and chili flakes.
Season to taste and cook over a low heat for 15-20 minutes or until the vegetables are tender.
Stir the brown rice into the vegetable mixture and cook, mixing well, for 3-4 minutes or until hot. Transfer the vegetable jambalaya to dishes and serve immediately.
Heat Olive Oil on medium heat in large pan. Add dry rice and stir for several minutes. Then add all vegetables, spices and Rotel. Wash and coarsely chop the bunch of cilantro and add that as well. Then add 2 cups of water.
Heat to low boil. Stir once, making sure to scrape bottom of pan. Put on lid and reduce heat to simmer and cook according to package directions (typically about 40-45 minutes).
For variation: I like to change my spices around, sometimes using curry or basil. Also, you can add frozen peas, bell peppers, tomatoes and cook the same way for some added variety.
Enjoy!
Clients often ask what they can do quickly to bring about some positive change in their health. If you’re not ready for an appointment just yet, but you are ready to start feeling better, this is a fantastic time to do some internal body cleaning!
Cleansing your body will help to get rid of some unhealthy eating habits, extra pounds and toxins! Below are some suggestions to follow to help your body get healthy!
Who knows, you might like it enough and feel so good that you’ll want to continue throughout the year! In either case, this will give your body a much needed rest and help to rebuild your health.
Eliminate the White Stuff: White Flour, White Sugar, Salt and Cow’s Milk… All of us know how damaging sugar, salt and flour can be to our bodies. Unfortunately, not too much has been said about cow’s milk, but I believe it is very damaging to the human body too.
For one, cow’s milk is extremely allergenic for most people and therefore they are unable to digest it (possibly explaining all the “lactose-free” products on the market today). Secondly, cow’s milk is an extreme catalyst for mucus forming in the body. For those of you suffering from extreme allergies, cutting out cow’s milk might make a significant difference in how you feel. Avoid diary products for 3 weeks to really test it out your body’s response.
Buy Organic: Make it a point to try to buy all your produce organic if at all possible, as the pesticides and other culprits that lurk among produce are quite scary. Also, even if you buy organic whole foods, please wash all of your fruits and vegetables before consumption. I use Grapefruit Seed Extract from Nutribiotic to wash all of my produce. Grapefruit Seed Extract contains an ingredient that is very useful in killing pathogens. Washing fruits and vegetables in it is just one of its many uses.
Exercise: All of us know we need to do it. And research is now showing that even 10 minutes a day is significantly better than nothing! So take the stairs instead of the elevator, or park FAR OUT in the parking lot instead of trying to find the spot closest to the store. My good friend Eddie Baran has developed a wonderful exercise program that is simple and QUICK and you can do it in your own home! Click on his name to learn more!
Juicing: Juicing is a wonderful way to get lots of nutrition in your body RIGHT now. Basically, it is predigested, since it is in liquid form, but has all of the vitamins, enzymes and nutrition. I love using my Vitamix for this purpose. It has so many uses and allows you to keep all the healthy fiber in your drink!
Massage: Having a massage once a week or even once a month provides many health benefits. Increasing circulation, promoting lymphatic drainage and helping with stress levels are just a few of them. Incorporating this into your wellness routine is a great way to get rid of toxins in your body and help you feel more relaxed!
Water: Yes, it bears repeating: Make sure you’re drinking half your weight in ounces of fresh, purified water every day. Even if where you live is not as hot as Texas or maybe it’s wintertime, you still need to consume adequate amounts of water.
Emotional Cleansing: Dealing with our negative emotions every day can make us physically sick. While you might be embarking on taking care of your “physical” self, don’t neglect your emotions! In fact, now is the best time to do some emotional cleansing.
First and foremost, let go of the past. Whatever did (or didn’t) happen in the past, it is important that you don’t carry those feelings with you. Secondly, it is important that you focus on all the positive things that have occurred in your life. Those emotions that are associated with good, positive changes will fuel you into taking better care of yourself. Lastly, make some goals for the future. They do not have to be “resolutions,” but simply goals and dreams that you would like to accomplish over the next year.
If you’re still struggling with some emotional issues, contact me today to learn more about a custom blend of Bach Flower Remedies that can help! You can also read more about the flowers and how they can help you manage stress in my Natural Stress Remedies section.
There you have it – some great ideas to get started to a new and healthier you. Even if you only pick one or two to get started, that’s a positive step, and your body will thank you for it!
You’ll need:
(Or instead of the fresh herbs, you can sprinkle Mrs. Dash seasoning all over the vegetables)
Preheat oven to 450°F. Place cauliflower, Brussels sprouts, carrots, and yam in large bowl. Add 2 Tbs. oil, rosemary, and thyme, and toss to coat. Season with salt and pepper, if desired. Scatter vegetables evenly on baking sheet, and roast 20 minutes, turning 2 or 3 times with spatula. Increase oven temperature to 500°F, and roast vegetables 10 minutes more, or until tender. Transfer vegetables to large serving bowl, and add parsley, lemon juice, and remaining 1 Tbs. oil. Toss to mix, and serve.
For variation, change the vegetables around or add new ones like sliced beets, asparagus, broccoli and different squashes.
Enjoy!
This recipe comes from Cookshelf Vegetarian
Put the navy beans in a pot on stove. Add the olive oil, garlic and cook over gentle heat stirring occasionally for 4-5 minutes.
Add the vegetable stock, bay leaf, oregano, tomato paste, lemon juice and red onion. Cover and simmer for about an hour or until the sauce has thickened. Stir in the olives, season with salt and pepper to your likeness and serve!
Enjoy!
Melissa Wood, ND
Holistic health practitioner
My quest for health and wellness began when I was a young adult, suffering from anxiety and depression. Finding conventional medicine ineffective in treating these conditions, I turned to alternative and natural medicine and studied nutrition, plants / herbs / flowers, homeopathy, massage, aromatherapy, and other techniques.
I have had the pleasure of working one-on-one with clients for the last ten years as a Naturopathic Doctor, Health and Wellness Coach, Licensed Massage Therapist, and Aromatherapy Consultant. Helping clients find and maintain their optimal health is more than my job; it has been my passion for over 25 years. (See Testimonials.)
Located just outside of San Antonio, Texas, in the beautiful hill community of Pipe Creek, I offer telephone consultations for people in the region and around the country. No matter where you live, I can make suggestions that will help you lead a happier, healthier life.
In our hurried society, most MDs treat the symptoms, not the sickness. Naturopaths look for the root cause of the illness. Health is holistic; there is most often an underlying imbalance behind any condition, and we recommend nutritional therapies to correct these. We do not:
Mass-prescribing pharmaceuticals are not in your best interest if you are trying to get healthy or treat the underlying cause of your illness. One drug causes side effects, so you take another to correct that. Then that drug causes side effects and you need yet another. Then that drug… it goes on and on.
Ten. That is the average number of prescription drugs my new clients are taking when they first see me. Ten different drugs with different effects, different long term health consequences, different risks.
There is another way to look at health, a way that says there are things that you can do – simple things – to achieve better health and stay healthy for the rest of your life.
There are times when medication is advised. Medical doctors are vital. But nutritional therapies can be used hand in hand with conventional therapies. The medical and natural health communities can – and should – work together to help everyone achieve the greatest level of health and wellness.
Naturopaths do:
Are you ready to put yourself first? Are you ready to make health your number one priority? Let’s get started! I am happy to answer any questions about naturopathy and the natural health services I provide. Please contact me via email using this form.
Remember, even if you are not in the San Antonio area, I can help you feel better and improve your health. I provide telephone consultations which can be done at your convenience, from the comfort and privacy of your home.
One of the things I try to stress to my clients is the importance of reading the ingredient labels on the foods they are consuming.
Obviously, the more you eat natural, whole foods — vegetables, fruits, nuts, and grains — the better it is for your health. But if a portion of your diet consists of something out of a box, bag, or can, you should read the ingredient label and find out what you’re really ingesting.
To that end, here are some general guidelines to help you translate food labels into a simpler language anyone can understand.
1. The ingredients appearing on the food label, are listed in order of quantity, from most to least. So when reading a food label for cereal for example, you’ll typically see Whole Wheat listed first because the majority of the product will be made with it. Generally, Sugar or High Fructose Corn Syrup will be listed next because most commercial cereals have massive quantities of one or both in them.
When purchasing any food, for your health’s sake, look for sugar to be listed much further down the ingredients list (if at all).
2. You’ll see words on the labels that you will be unable to pronounce, much less define. My personal rule of thumb is that if you can’t pronounce a food ingredient OR, you don’t know what the food ingredient is, don’t eat it!
Make a point to try to buy your products when you’re able to identify everything on the ingredient list. There are literally thousands of food additives that can cause health-related problems. The book Consumer’s Guide to Food Additives is a great source that defines each individual, and often unpronounceable, ingredient.
3. Food manufacturers can be very tricky and clever. For instance, when you see High Fructose Corn Syrup on a food label, that is just another way of saying SUGAR. That “trick” can be found in beverages, candy, frozen desserts, dairy products, meats, luncheon meats and ketchup, just to name a few.
4. When you’re reading a food label, don’t scan the Nutritional Facts box for calories and fat content and assume those numbers are for the entire item you’re holding. Most of the time, those numbers apply to the serving size — a portion — of that product.
For instance, when looking at a can of soup, you can quickly see that it contains 150 calories and 10 grams of fat. Look closer, and you’ll notice those numbers are based on a serving size of a half-cup. But most soup cans are approximately 1.5 cups, so you would need to multiple the calories and fat content by 3 in order to accurately calculate how much you’ll really be consuming.
For more information on deciphering the code of the Nutritional Facts label, here’s a great explanation from the FDA.
