Chickpea & Roasted Pepper Burgers

Serves 5

What You Need:

For the paprika mayonnaise:

5 tbsp. mayonnaise

1 tsp. smoked paprika

2 tsp. lemon juice

salt

For the burgers:

1 small sweet potato

1 tsp. olive oil + 2 tbsp. extra for frying

1 clove garlic, minced

1 jalapeño pepper, seeded and minced

1 tsp. ground cumin

¼ tsp. chili powder

1x 14 oz. (400g) can chickpeas, drained

¼ cup (60g) roasted red pepper, drained, chopped

5 tbsp. panko breadcrumbs

2 tbsp. fresh parsley, finely chopped

salt & pepper

5 burger buns

lettuce leaves, to serve

What You Need to Do:

Make the paprika mayonnaise by mixing together the mayonnaise, smoked paprika and lemon juice. Season to taste with salt and set aside.
Boil the sweet potato in a small pot until tender, this will take approximately 15 minutes. Drain and cool before cutting into small cubes.
In a small skillet, warm 1 teaspoon of olive oil over medium heat. Add the garlic, jalapeño pepper, cumin and chili powder. Stir to combine and cook for a minute.
In a food processor, pulse the chickpeas until finely chopped, but not puréed. Transfer into a large bowl and add the roasted red peppers, panko breadcrumbs, parsley, sweet potato and garlic. Season to taste with salt and pepper. Using your hands, mix until well combined and then form the mixture into 5 patties.
Place the remaining olive oil in a large skillet over a medium-high heat. Add the patties and cook for 3 minutes on each side, until golden brown.
Place a lettuce leaf on the bottom half of each bun, top with a chickpea burger and spoon over the paprika mayonnaise. Serve immediately

Carbs: 61 g Pro: 15 g Fats: 22 g Fiber: 10 g Calories: 482

Mexican Chicken Bowl

Serves 4

What You Need:

For the quinoa:

1 tbsp olive oil

2 cloves garlic, minced

1 cup (170g) dried quinoa

1 cup (240ml) vegetable broth

1x 14 oz. (400g) can black beans, drained

1 cup (180g) frozen corn kernels, defrosted

1 tsp chili powder

½ tsp. ground cumin

½ tsp. salt

1 lime, juiced

For the chicken:

1 tbsp. olive oil

1 onion, sliced

1 red bell pepper, sliced

2 cups (270g) shredded chicken

1x 14 oz. (400g) can chopped tomatoes

1 tsp. chili powder

½ tsp. garlic powder

½ tsp. onion powder

1 tsp. chipotle paste

salt & pepper

On the side:

1 broccoli head, cut to florets

1 lime, wedges, to serve

2 tbsp. cilantro, chopped, to serve

What You Need to Do:

For the Quinoa

Heat the olive oil in a large skillet over medium heat. Add the garlic and cook for 1 minute, stirring frequently, until fragrant.
Stir in the quinoa, vegetable broth, beans and corn and season with the spices, salt and pepper. Bring to a boil, then reduce the heat, cover and simmer until the quinoa is cooked through, approximately 20 minutes. At the end add the lime juice and mix well. Set aside until ready to plate.

For the chicken:

Heat the olive oil in a large skillet over a medium heat. Add the onion and red bell pepper and cook until tender, around 3-4 minutes. Add in the shredded chicken, chopped tomatoes, spices and chipotle paste. Season with salt and pepper and mix well. Continue cooking until heated through.
Meanwhile, place the broccoli in a pot of salted water. Bring to a boil, then turn to low and simmer for 5-6 minutes, until tender.
To serve, divide the quinoa and chicken equally between 4 bowls. Serve with the cooked broccoli and lime wedges and garnish with freshly chopped cilantro.

Carbs: 69 g Pro: 39 g Fats: 13 g Fiber: 15 g Calories: 530

Strawberry & Vanilla Overnight Oats

Serves 3

What You Need:

1 cup (285g) Greek yogurt

1 cup (240ml) vanilla almond milk, unsweetened

1 tbsp. honey

1 cup (165g) strawberries, sliced

1 ½ (135g) cup rolled oats

3 tbsp. chia seeds

1 tsp. vanilla extract

What You Need to Do:

Place the Greek yogurt, almond milk, honey and strawberries into a blender and blend until smooth.

Transfer the mixture into a medium-sized bowl and stir through the chia seeds and vanilla extract. Now add in the rolled oats and place in the refrigerator for at least 2 hours or overnight.

To serve, top with more fresh strawberries.

Carbs: 46 g Pro: 16 g Fats: 6 g Fiber: 6 g Calories: 298

Celery & Herb Salad with Eggs & Anchovy Dressing

Serves 4

What you need:

For the salad:

4 eggs

1 head celery, leaves trimmed, ribs sliced

1 bunch radishes, sliced

½ cup (12g) parsley, chopped

2 tbsp. tarragon, chopped

2 tbsp. dill, chopped

For the dressing:

1 small shallot, chopped

1 tbsp. Dijon mustard

juice of 1 lemon

4 anchovy fillets, in olive oil

½ tsp. salt

¼ tsp. black pepper

½ cup (120ml) extra-virgin olive oil

What You Need to Do:

Place the eggs into a small pot and add cold water to cover the eggs by 1 inch (2.5 cm). Bring the pan to a boil over a high heat, then remove the pan from the heat and cover. Set aside to stand for 15 minutes. Drain the eggs, then transfer to a bowl of cold water and allow the eggs to cool. Once cool, peel the eggs and cut them in half.

Meanwhile, make the dressing by pulsing the shallot, Dijon mustard, lemon juice, anchovies, salt and pepper in a blender, until smooth. With the motor running, add the olive oil in a slow, steady stream and blend until well combined.

In a large bowl, combine the celery, radishes, parsley, tarragon, and dill. Drizzle with some of the salad dressing and toss to coat. Divide between bowls and top with the hard boiled eggs.

To serve, drizzle with more dressing and season to taste.

Carbs: 6 g Protein: 9 g Fats: 33 g Fiber: 2 g Calories: 351

Anti-Inflammatory Turmeric & Pineapple Smoothie

Serves 2:

What you need:

1 ¼ cups (300ml) almond milk, unsweetened

2 cups (60g) spinach, packed

¼ tsp. ground turmeric

1 pinch black pepper

1 tbsp. chia seeds

1 ½ cups (250g) pineapple, chopped

What You Need to do:

Place all the ingredients into a blender and blend until smooth. Divide the smoothie between 2 glasses and serve immediately.

Chickpea Shakshuka

Serves 4 – Prep time: 5 mins – Cook Time: 25 mins

What You Need:

1 tbsp. olive oil
1 white onion, chopped
½ red bell pepper, chopped
2 cloves garlic, minced
2x 14 oz. (400g) can chopped tomatoes
3 tbsp. tomato paste
2 tsp. coconut sugar
2 tsp. smoked paprika
1 tsp. ground cumin
2 tsp. chili powder
salt & pepper
1x 14 oz. (400g) can chickpeas, drained
⅓ cup black olives
2 tbsp. parsley, chopped, to serve

What You Need to Do:

Heat the olive oil in a large skillet over a medium heat. Add the onion, bell pepper and garlic and sauté for 5 minutes until soft and fragrant.
Add the chopped tomatoes, tomato paste, coconut sugar, paprika, cumin, chili powder, and season with salt and pepper. Stir to combine, then bring to simmer over a medium heat and cook for 3 minutes.
Add the chickpeas and olives and stir to combine. Now reduce heat to low and simmer gently for 15-20 minutes.
Taste and adjust the seasoning as required. Serve topped with freshly chopped parsley and toasted bread.

Calories: 282 Fat: 7 g Carbs: 43 g Pro: 12 g Fiber: 14 g

Potato Quiche – Serves 6

What You Need:

1 egg, beaten, for brushing

For the base:
12 oz. (340g) white potato, unpeeled
12 oz. (340g) sweet potato, unpeeled
1 tsp. salt
1 tsp. paprika
1 tsp. garlic granules
3 tsp. onion granules
4 tbsp. all purpose flour
1 egg

For the filling:
3 eggs
½ cup (120ml) milk, plant based or whole
1 cup (115g) cheddar cheese, shredded
2 tbsp. chives, chopped
salt & pepper

What You Need to Do:

Preheat the oven to 360°F (180°C). Grease a 9 ½ inch (24cm) round tart or pie tin.
Grate both potatoes and squeeze out as much moisture as possible. Place the grated potato in a bowl, add in the salt, paprika, garlic and onion granules, and flour and mix well. Now add the egg and mix again.
Transfer the mixture into the tin and press down into the base and sides. Place the tin in the oven and bake for 25–30 minutes.
Remove the tin from the oven and again press the potato mixture down into the base and sides. Brush the potato base and sides with the beaten egg and place back into the oven for 5 minutes.
In the meantime, make the filling by whisking the eggs and milk together. Add in the cheese and chives, season with salt and pepper and mix well.
Pour the egg mixture onto the baked potato base and return to the oven. Bake for a further 20 minutes till the centre is just set but still a little wobbly.
Remove the tin from the oven, place onto a wire cooling rack and set aside to cool for 30 minutes to set before serving.

Prep time: 30 mins Cook Time: 50 mins

Calories: 255

Fat: 11 g

Carbs: 28 g

Protein: 12 g

Fiber: 1 g

What is PCOS and What are its symptoms?

Polycystic Ovary Syndrome (PCOS) is a condition in which the ovaries produce an abnormal number of androgens, male sex hormones, that are usually present in women in small amounts.

The name Polycystic Ovary Syndrome describes the numerous small cysts (fluid-filled sacs) that form in the ovaries. However, some women with this disorder do not have cysts, while some others without the disorder do develop cysts.

In some cases, a woman doesn’t make enough of the hormones needed to ovulate. When ovulation doesn’t happen, the ovaries can develop many small cysts. Women with PCOS often have high levels of androgens. PCOS cause more problems with a woman’s menstrual cycle and here are the symptoms:

The symptoms of PCOS may include:
• Missed periods, irregular periods, or very light periods
• Ovaries that are large or have many cysts
• Excess body hair, including the chest, stomach, and back (hirsutism)
• Weight gain, especially around the belly (abdomen)
• Acne or oily skin
• Male-pattern baldness or thinning hair
• Infertility
• Small pieces of excess skin on the neck or armpits (skin tags) and
• Dark or thick skin patches on the back of the neck, in the armpits, and under the breasts

Lifestyle changes, like diet, exercise and #acupuncture all have a role to play to help manage PCOS.

If you would like a consultation to see how we can help you with your PCOS please call 954-228-3445.

Omega 7’s: WTF Are They?

Step aside, Omega 3’s. You are no longer the sole ruler in the land of fatty acids. Most of you know about Omega 3’s and how they keep you heart-healthy, reduce inflammation, improve mental health and a whole slew of other benefits, but have you heard about the 7’s? At the risk of sounding exaggerated, for menopausal women, Omega-7’s might be your new secret weapon for anti-aging, heart-health, fat loss, inflammation, and (saving the best for last….) sexual rejuvenation.

Excuse me?

Oh yeah! You heard me right. Let’s get into it.

What are Omega 7’s anyway?

Omega-7’s are unsaturated fatty acids. Two of the most common Omega-7 fatty acids are palmitoleic acid and vaccenic acid. Most studies are based on the palmitoleic acid type of omega 7’s. Because the names are hard to read, and harder to pronounce, I’ll be referring to palmitoleic acid as just “Omega-7”, or just “7”.

Though 7’s are similar to their 3 6 & 9 cousins, they differ in that they are not an essential fatty acid. This means that they can be made inside of your body (endogenously).

Your body is probably great at producing fat, but that’s not what we mean here. You can’t naturally make Omega-3, you have to consume it. Omega-3 fatty-acids are beneficial because they become incorporated into anti-inflammatory molecules. On the other hand Omega-7’s work like a mediator between the fat and muscle tissues of your body. These glorious acids work the way we wish every diet would. Omega-7 suppresses the production of new fat molecules, especially those that damage tissue and raise cardiovascular risk!

Though they can be formed endogenously, we should also be consuming 7’s regularly. Here’s why:

What Can Omega-7’s Do For Me?

There have been studies popping out of the woodwork showing that Omega 7 can:

Reduce risk of heart disease
Reduce risk of blood clots
Maintain blood pressure
Stabilize blood sugars
Lower bad cholesterol
Increase collagen regeneration
Protect against diabetes
Boost immune system
Renew energy
Rejuvenate skin and hair health

So what does that mean for you?

Feel like “Getting Lucky”? Omega-7’s Can Help

The biggest bitch I’ve ever known is Mother Nature. She quite literally dries up our sex lives during menopause. If you aren’t affected by vaginal dryness, that’s awesome, but statistics show that about 56% of women experience this and vaginal atrophy during menopause. I dont know about you but, I am not on board with my hoo-ha turning into a raisin.

Sometimes called “nature’s moisturizer”, Omega-7 has been clinically proven to boost the vajayjay-juice. It also has been shown to help with dry eyes, cotton mouth, and digestive issues because it helps mucous cells work better. It’s like full body lube!

Pay Less For Anti-aging products

…..Or ditch ‘em all. You might be able to give the anti-aging department two middle fingers after taking enough Omega-7. Not only does it contain anti-inflammatory properties, it’s been shown to help increase the production of collagen in the skin and reduce skin conditions like dermatitis, psoriasis and eczema. Some doctors even recommended it for conditions like rosacea and sunburn.

Supports Your Whole Body

Between helping your gastrointestinal function and supporting your heart, from strengthening arteries to helping your heart pump better and stay stronger for longer, the only thing “WTF” you should say is that no one told you about Omega-7’s earlier.

What foods contain Omega 7’s/ Palmitoleic Acids?

Macadamia Nuts & Oils

Macadamia nuts and their oils taste amazing and are also an excellent source of these magical fatty acids. They contain 20% Palmitoleic and 60% oleic acid. Oleic acid is considered one of the healthier sources of fat, and is commonly used as a replacement for animal fat sources that are high in saturated fat.

Sea Buckthorn Oil

Sea Buckthorn oil is pressed from the seed and fruit of the plant. It’s an excellent source of palmitoleic acid, as well as vitamin A and C. It’s also rich in tocopherols, a type of vitamin E that decreases swelling and protects cells against sun damage.

It can also be found in:

Blue-green algae
- also known as cyanobacteria, Blue-Green Algae might be sold as Chlorella, or Spirulina. These products have been touted as a potent superfoods for years. The main difference between the two is Chlorella is a single-celled algae. In contrast, spirulina contains multiple cells.
Avocado Oil
- Avocado oil contains palmitoleic acid along with other saturated fats, polyunsaturated fats, and monounsaturated fats.
Olive Oil
- Olive oil contains only small amounts of Omega-7 fats. It is made up of 20% palmitic acid, which the body converts into palmitoleic acid.

So now you know WTF omega 7’s are. For maximum benefits I recommend taking a dosage of 210 mg of palmitoleic acid per day. I take this as a supplement but also love slathering it on my skin mixed with a bit of hyaluronic acid. I skin looks nourished and so much healthier (my skin is ULTRA dry). Give it a go and see how your body responds. So many of my patients have found this to be extremely beneficial for their sex lives! Mother Nature taketh but the sneaky witch giveth back to those who know her secrets!

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Sage is a Wise Choice

Sage smells absolutely delicious. It instantly initiates thoughts of fall and warm memories of Thanksgivings past. It always amazes me that herbs can be delectable AND healing for our bodies at the same time. I love it so much it has a permanent residence in my garden. Pro tip: steep a few leaves of fresh sage with fresh lemon balm in a cup of hot water for about 10 minutes. Mix it with some stevia for one refreshingly yummy tea. You will become addicted! Bonus, it calms your nervous system, reduces hot flashes and helps with memory. I call it my Menopause Magic Mix.

Sage – or salvia officinalis – stands the test of time. Though many reduce it to a minor background role in the kitchen pantry, historically it has held VIH status for more than just its flavor. (VIH = Very Important Herb, obviously)

With the understanding that it possesses powerful therapeutic properties, sage has been used for generations to treat health problems.

And if ancient wisdom isn’t enough to convince you – a number of studies have provided clinical support to the idea that this herb might well be something worth adding to your diet.

What Are the Benefits?

Reduces Blood Sugar

In the absence of modern medication, sage has traditionally been used to treat both type 1 and type 2 diabetes. Salvia Officinalis has been shown to decrease serum glucose without affecting pancreatic insulin production.

In another study, the twice-daily consumption of sage tea lead to an improved lipid profile, and an improvement in diabetic conditions.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003706/

Decreases Menopause Symptoms

Reaching menopause can often feel like you’re generating enough heat to power a small planet. Hot flashes, excessive sweating, and general temperature-control issues are a common ailment. But a once-daily application of fresh sage extract has been demonstrated to help alleviate such issues thus reducing trips to stand in front of the freezer.

In fact, the consumption of salvia in tablet form has been shown to positively impact a range of menopause symptoms, including panic, fatigue, and vaginal dryness. The latter – which effects upwards of 30% of women – can be effectively treated using a sage infused moisturizer and lubricant.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003706/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6136974/

Lowers Cholesterol

Though cholesterol levels naturally increase as you age, there are measures you can take to reduce the chance that it becomes a serious matter.

Beyond the obvious recommendations from your health care provider, herbal remedies can be valuable in your fight to keep cholesterol levels in a healthy range.

Studies conducted have shown that an extract of sage can lower plasma cholesterol and improve that HDL/LDL ratio, without any need for the pharmaceutical drugs that are typically prescribed.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003706/

Memory and Cognition

It doesn’t matter how old or young you are physically, losing your cognitive faculties is scary. Memory-loss in particular can be a distressing side-effect of ageing.

Several clinical studies have indicated how the salvia species can be beneficial in mental disorders, helping improve cognitive function. This includes the speed of memory (only takes 2 minutes to remember where you put your keys instead of 30), and overall mood (not even going to put an example here).

Traditionally, variations of sage have been used to treat degrading mental function in conditions like Alzheimer’s Disease. It has also been suggested that the antioxidant and anti-inflammatory properties of this incredible herb may provide long-term protection against dementia.

As you can see, sage has tons of benefits that go beyond its scrumptious flavor and divine smell. Try making tea combinations with other herbs or start adding it to dishes as an extra flavor boost and reap the benefits![/vc_column_text][/vc_column][/vc_row]

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