But then I got to thinking about how to make my own macaroni salad recipe. Something loaded with fresh flavors and wholesome ingredients and, of course, is easy to make. And that’s how I came up with this Italian-inspired easy macaroni salad recipe. Dare I say it’s the best pasta salad you’ll try?

Key Macaroni Salad Ingredients

This macaroni salad couldn’t be easier to assemble, and you might be surprised by the ingredients in it. My recipe for pasta salad includes cheesy buffalo mozzarella, shredded chicken and brown rice pasta. Best of all, it’s good for you.

Buffalo mozzarella is made from the milk of water buffalo. Like other high-quality cheeses, it’s rich in calcium and protein. We add just enough here to ensure you enjoy cheesy bites without having it overpower the rest of the meal.

The pesto in this macaroni salad adds a ton of flavor. Pesto is a topping that instantly makes any dish feel more special. For this recipe, my homemade basil tomato pesto would work nicely, but any of your favorite pesto recipes are fine, too. To save time, you can also use pre-made pesto; I’d recommend getting some at your local farmers market or sticking to the ones in the refrigerated section at the grocery store.

Adding cooked chicken to this easy pasta salad is a great way to up the protein content, making this macaroni salad the perfect main meal. I recommend grilled chicken sprinkled with Italian seasoning.

And finally, instead of refined carbs, we’re using brown rice pasta. This type of noodle is becoming more popular thanks to its health benefits, so you should be able to find it at your local grocery store. It’s made from ground brown rice, which can boost heart health and lower cholesterol levels.

Because it’s not made from wheat, brown rice pasta is also naturally gluten-free, making it safe for those following a gluten-free diet. Its taste is really similar to whole-wheat pasta, and it’s cooked the same, too. It makes a great alternative to your normal pasta options. (If you’re okay with gluten, you can also go with whole wheat macaroni.)

Nutrition Facts

So what are you getting in one serving of this macaroni salad recipe? At only 324 calories, it can make a perfect small lunch or dinner side. You can also match with a soup or protein dish.

It’s a very balanced macronutrient dish, with 22.9 grams of carbohydrates, 16 grams of fat and 24 grams of protein. Its vitamin and mineral content is excellent. Each serving possesses more than 30 percent of your Daily Value of vitamins A, B3 and K, plus nearly half of your Daily Value for manganese, phosphorus and selenium.

Each serving of this pasta salad is 229 grams or just over two cups. It contains the following:

• Calories: 324
• Carbohydrates: 22.9 g
• Fiber: 2.8 g
• Sugar: 3 g
• Total Fat: 15.9 g
  • Saturated Fat: 4.8 g
  • Polyunsaturated Fat: 2 g
  • Monounsaturated Fat: 8.1 g
  • Trans Fat: 0 g
  • Cholesterol: 56 g
• Protein: 23.5 g
• Sodium: 344 mg (23% DV*)
• Vitamin A: 787 IU (34% DV*)
• Vitamin B-3: (Niacin) 5.4 mg (39% DV*)
• Vitamin K: 28.8 mcg (32% DV*)
• Manganese: 1.2 mg (68% DV*)
• Phosphorus: 340 mg (49% DV*)
• Selenium: 32.1 mcg (58% DV*)
• Zinc: 2.3 mg (29% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

How to Make a Macaroni Salad

What makes this macaroni salad extra wonderful is that you basically combine all the ingredients in a big bowl and dig in. You’ll have to do a bit of prep work first, though.

Start by halving your cherry tomatoes. Go for the freshest ones you can find; they’ll add a little sweetness to this pasta dish.

You’ll want to chop up the buffalo mozzarella as well. I like chopping it into small pieces, but you can opt for chunks if you’d like.

While you’re chopping away, prepare the pasta.

While you’re chopping away, prepare the pasta.

Once the pasta has cooked and cooled, it’s time for the mixing to begin. Toss in those cherry tomatoes, then add in the pesto.

Add the Italian seasoning, capers, mozzarella and drizzle the balsamic vinegar over it all.

Gently stir the macaroni salad together, making sure the noodles are well-coated with pesto and the other ingredients are evenly combined.

Then add in the chicken and stir again.

This hearty macaroni salad works really well as a main dish (you can double the serving size, but you can also serve smaller portions and enjoy as a side.

Other Recommended Pasta Dishes

• Vegan Alfredo
• Tuscan Pasta
• Tuna Pasta Salad with Kalamata Olives
• Zucchini Noodles with Marinara Sauce
• Zucchini Lasagna

Macaroni Salad Recipe

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• Author: Dr. Josh Axe
• Total Time: 20 minutes
• Yield: 8
• Diet: Gluten Free

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Macaroni salad isn’t exactly synonymous with a healthy dish … until now. Here we use the healthiest version of macaroni and add a blend of delicious, nutritious ingredients that up the protein and overall vitamin/mineral content. You’ll put this on repeat.

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Ingredients

• 4 cups brown rice macaroni pasta, cooked
• 2 cups chicken, shredded and cooked
• 1 cup cherry tomatoes, halved
• 1 package buffalo mozzarella pearls, chopped
• ½ cup fresh chopped basil
• ¼ cup pesto
• ¼ cup capers or olives
• 1 tablespoon Italian seasoning
• 3 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• sea salt and pepper, to taste

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Instructions

1. Cook the brown rice macaroni.
2. Use already prepared chicken to add to dish. Easiest way it to roast a whole chicken, and then take part of the bone-in breast and thigh and shred two cups worth with a fork.
3. In a large bowl, place all the ingredients. Mix together until well-combined.
4. Can be served at room temperature or chilled.

• Prep Time: 10 min
• Cook Time: 10 min
• Category: Main Dishes, Side Dishes
• Method: Mixing
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 serving (229 g)
• Calories: 324
• Sugar: 3 g
• Sodium: 344 mg (23% DV)
• Fat: 15.9 g
• Saturated Fat: 4.8 g
• Unsaturated Fat: 10.1 g
• Trans Fat: 0 g
• Carbohydrates: 22.9 g
• Fiber: 2.8 g
• Protein: 23.5 g
• Cholesterol: 56 g

Keywords: macaroni salad, macaroni salad recipe, pasta salad, chicken macaroni salad

The post Italian-Inspired Macaroni Salad Recipe with Cherry Tomatoes appeared first on Dr. Axe.

It’s time to breathe new life into your morning eggs with this huevos rancheros recipe, a classic and favorite Mexican breakfast dish. It’s an awesome way to kick off your day!

What Are Huevos Rancheros?

Spanish for “rancher’s eggs,” huevos rancheros are a classic Mexican breakfast dish. They’re so simple, in fact, that most Mexican cooks wouldn’t consider them worthy of a recipe. Just lightly fry corn tortillas to heat them up, cook a couple of eggs and top with fresh salsa. Done!

But this huevos rancheros recipe takes things up a notch. To make these more filling, we’ll incorporate grass-fed beef. Red onions add extra flavor, while the jalapeño gives just enough of a spicy kick to wake you up in the morning.

Because everyone likes their eggs a different way, you’ll prepare them however you like and then add them to tortillas and top with your favorite Tex-Mex toppings. I’m talking salsa, avocados, tomatoes, cilantro, hot sauce or whatever you love on your tacos. Best of all, you can stuff everything into Paleo tortillas — perfect if you’re going low-carb or avoiding gluten!

Key Ingredients

Eggs have been vilified for years as increasing cholesterol, but they actually help regulate bad cholesterol. They’re also high in omega-3s, a good type of fat that our bodies require to function properly.

The carotenoids found in eggs help to prevent disease and boost eye health. Their high protein count also makes them a filling food. You might find that you’re not as hungry when you eat eggs.

Grass-fed beef is also fantastic for your health. It has more health benefits than conventionally-raised, grain-fed beef, including more omega-3s, vitamins and antioxidants. Grass-fed beef is packed with conjugated linoleic acid, or CLAs, a fatty acid we have to get through the foods we eat. CLAs have been studied as cancer-fighters and may help to fight heart disease and keep your blood sugar at a healthy level. Plus, grass-fed beef is less likely to be given hormones and antibiotics

Avocados are one of the best providers of healthy fats. Some say they’re the most nutrition-packed food on the planet. Lastly, you must have peppers to complete this huevos rancheros. We used red and green jalapeños, but you can use other types of hot peppers.

Jalapeños contain a compound knowns as capsaicin. This compound gives way to its ability to help you fight cancer, headaches, the common cold, while helping you to lose weight.

All of these ingredients combine to make a perfectly balanced, heart breakfast. Each serving provides 502 calories, with 28 grams of carbohydrates, 30 grams of fat and 30 grams of protein.

How to Make Huevos Rancheros

You’re probably ready to make these huevos rancheros for breakfast (or breakfast at dinner!), and you won’t believe how easy it is.

Start by browning the ground beef in a medium skillet with coconut oil, about 5–7 minutes, stirring occasionally.

Next, add in the onion, jalapeño, cream cheese and spices.

Stir it all up until the onion becomes translucent, then remove the pan from heat.

Heat up four large tortillas in the oven, such 350 F degrees for 2 minutes. You can make your own tortillas beforehand or use the type of tortilla that fits your diet. There are many different types these days. Organic corn tortillas can work well, but you’ll want two to make this dish work, as they tend to be smaller. Sprouted wheat torillas are also a great option.

While your tortillas heat up, make up the eggs. In a separate pan, prepare the eggs the way you like them best. Scrambled or fried are the most common ways for this dish.

Next, place the large tortilla or two smaller corn torillas on the four plates. Simply spoon in the egg portion and then cover with the meat portion followed by fresh tomatoes (pico de gallo is best), sliced avocado and cilantro.

Other Flavorful Egg Dishes

• Eggs Benedict
• Sausage and Egg Casserole
• Shakshuka
• Veggie Omelet
• Turmeric Eggs
• Breakfast Casserole
• Spinach Quiche

Huevos Rancheros Recipe

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• Author: Dr. Josh Axe
• Total Time: 20 minutes
• Yield: 4

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When it comes to eggs, we often just go the easy route and scramble, fry or make them into an omelette. Well, try this classic Mexican dish for a more flavorful and fun way to have eggs … and with grass-fed ground beef for a very filling and balanced breakfast.

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Ingredients

• 1 teaspoon coconut oil
• ½ pound grass-fed ground beef
• ½ red onion, diced
• 2 small jalapeños, stem removed, diced (seeds removed)
• 2 tablespoons grass-fed cream cheese
• 1 teaspoon oregano
• ½ teaspoon sea salt
• ½ teaspoon black pepper
• 6 large eggs, fried or scrambled

Toppings

• 1–2 fresh tomatoes, diced — or use pico de gallo
• 1 avocado, pitted and sliced
• half a bunch fresh cilantro, chopped

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Instructions

1. In a large skillet, over medium heat, add in coconut oil and grass-fed beef, stirring occasionally until the beef is browned, about 5–7 minutes.
2. Add in the onion, jalapeño, cream cheese, oregano, salt and pepper, stirring until onion becomes translucent and remove from heat.
3. In a separate pan, over medium-low heat, cook the eggs as desired.
4. Heat up tortillas in the oven at 350 degrees for 2 minutes. Try to use Paleo tortillas, organic corn or sprouted wheat tortillas.
5. Place the heated tortilla on four plates, then spoon in the separate eggs and meat dishes. Top with fresh salsa/tomato, avocado and cilantro.

• Prep Time: 10 min
• Cook Time: 10 min
• Category: Breakfasts
• Method: Stovetop
• Cuisine: Mexican

Nutrition

• Serving Size: 1 serving (315 g)
• Calories: 502
• Sugar: 4.3g
• Sodium: 687 mg
• Fat: 30 g
• Saturated Fat: 10.3 g
• Unsaturated Fat: 16.7 g
• Trans Fat: 0.5 g
• Carbohydrates: 28.5 g
• Fiber: 8.8 g
• Protein: 30.2 g
• Cholesterol: 336 mg

Keywords: huevos rancheros

The post Huevos Rancheros: a Spin on a Classic Mexican Breakfast appeared first on Dr. Axe.

Best of all, it’s ready in just two minutes, perfect for those busy mornings when you’re rushing to get out the door to start your day.

Key Ingredients

This blueberry smoothie recipe is about as simple as it gets to make. All you need is a blender and these four powerhouse ingredients:

• Blueberries: You can’t make a blueberry smoothie without blueberries, and that’s a good thing because the health benefits of blueberries cannot be overstated. These little fruits provide a healthy dose of disease-fighting antioxidants, along with vitamins K, C and E. They also supply a manganese, copper and B vitamins, which allows blueberries to aid heart, brain and gut health.
• Coconut Milk: As the liquid base, this blueberry smoothie recipe uses coconut milk. Why coconut milk? Because coconut milk nutrition is full of healthy fats, protein and several important minerals. Plus, it can help improve blood pressure, cholesterol, exercise performance, muscle-building and weight management.
• Flax Meal: Made from nutritious flaxseeds, flax meal is high in fiber but low in carbs — plus high in omega-3 fatty acids to make this an omega blueberry smoothie recipe. It’s also good for skin and hair, as well as gluten-free.
• Vanilla Collagen Powder: Collagen is vital for skin and joints, and it’s also an excellent protein powder option. Vanilla mixes well with blueberry, but you can use different flavors of your choosing.

How to Make an Omega Blueberry Smoothie

First and foremost, gather the ingredients. Then, add them to a blender, and blend away! That’s it!

It doesn’t much easier than that. Blend to your desired consistency, and enjoy this delicious blueberry smoothie recipe.

If you’re looking for more delicious smoothies, try some green smoothie recipes or some of the following:

• Healthy, Delicious Strawberry Banana Smoothie Recipe
• Detox Smoothie Recipe
• Strawberry Kiwi Smoothie Recipe
• Keto Smoothie Recipe with Avocado, Chia Seeds & Cacao
• Hydrating Watermelon Smoothie Recipe with Strawberries and Banana
• Brain Boosting Smoothie Recipe

Omega Blueberry Smoothie Recipe

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• Author: Dr. Josh Axe
• Total Time: 2 min
• Yield: 1 serving
• Diet: Gluten Free

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This omega blueberry smoothie recipe is perfect for breakfast. It’s loaded with antioxidants, healthy fats and protein to start your day off right.

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Ingredients

• 1 cup blueberries
• ¼ cup coconut milk
• 1 tablespoon sprouted flax meal
• 1 scoop vanilla flavored collagen protein powder

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Instructions

1. Add all ingredients to a blender and blend until a smooth texture is reached.

Notes

• Feel free to experiment with different collagen and protein powder flavors.
• You can alter this recipe replacing blueberries with other berries or adding other fruits along to change up the taste and benefits.
• Use the milk of your choosing if you want another option besides coconut milk.

• Category: Smoothies, Beverages
• Method: Blender

Nutrition

• Serving Size: 1 smoothie
• Calories: 257
• Sugar: 16.6g
• Sodium: 18mg
• Fat: 16g
• Saturated Fat: 12.8g
• Unsaturated Fat: 3.2g
• Trans Fat: 0g
• Carbohydrates: 25.1g
• Fiber: 8.1g
• Protein: 6.9g
• Cholesterol: 0mg

Keywords: blueberry smoothie, blueberry smoothie recipe, how to make a blueberry smoothie

The post Omega Blueberry Smoothie Recipe appeared first on Dr. Axe.

Why is it so flavorful? It only uses fresh, uncooked ingredients. That’s also what sets it apart from other kinds of salsas.

If you’ve spent anytime in Mexico or are a big fan of Mexican cuisine then you’re probably already a fan of pico de gallo. The pico de gallo recipe I’m about to share with you uses pico de gallo’s classic vegetable-centric ingredients that are all loaded with nutrients and antioxidants.

What Is Pico De Gallo?

Pico de gallo is a type of salsa that originates in Mexico but is also commonly used in its neighboring countries as well as the United States.

What does pico de gallo mean? The term literally means “beak of the rooster” from pico (“beak”) and gallo (“rooster”).

Many of the salsas you may be familiar with contain the same ingredients as pico de gallo, but the ingredients have been cooked. Pico de gallo offers a distinguishable pop of intense flavor and freshness thanks to its uncooked ingredients.

What goes into a typical pico de gallo? Most of the time it contains chopped tomatoes, onions, some type of pepper, cilantro, lime juice and salt. In other words, all very healthy ingredients full of polyphenol antioxidants.

There’s typically not too much variation to this recipe, but no matter what goes in, the ingredients should always be really fresh. The fresher the ingredients, the tastier and more flavorful the resulting dip.

How to Make It

Pico de gallo requires minimal effort and zero cooking or heat — especially this pico de gallo recipe. All you have to do is chop up the key ingredients and mix them together.

Is pico de gallo healthy? Yes, and in 10 minutes or less, you can create a super healthy and flavorful dip that is sure to be a crowd pleaser!

In a medium-sized bowl, add all of your chopped ingredients, which includes the tomatoes, bell pepper, red onion and cilantro. I do recommend including the cilantro unless you absolutely can’t stand the taste of it.

Cilantro is definitely a classic pico de gallo ingredient, and it’s loaded with cilantro health benefits.

Now add in the garlic powder, black pepper and sea salt, giving it a quick stir.

Squeeze limes over the mixture or pour in lime juice.

Mix together until well incorporated. Serve immediately with cut veggies or organic corn chips, or try as a complement to chicken fajitas, enchiladas and more.

How long does pico de gallo last? It can keep for up to a week in a sealed, tight container.

Variations

Love your salsas spicy? You can always substitute the green bell pepper for a jalapeño or serano chili pepper to up the heat factor.

What’s the best way to eat pico de gallo? There are so many options.

A corn tortilla chip is the standard vehicle for this delicious dip, but fresh veggies work well and offer even more health benefits than chips. This fresh salsa recipe can be used as a sauce too!

I highly recommend topping off my taco salad recipe with this pico de gallo. I would also try putting it on top of eggs, fish, chicken or whatever else sounds tasty to you!

Other Healthy Mexican Recipes

• Pozole verde
• Calabacitas
• Guacamole
• Huevos rancheros
• Carne asada tacos
• Chicken enchiladas
• Chicken fajitas
• Steak fajitas

Pico De Gallo Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 minutes
• Yield: 6
• Diet: Vegan

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This classic pico de gallo recipe is flavorful, nutritious and easy to make. Also known as salsa fresca, it only uses fresh ingredients and compliments many dishes on top of being the perfect chip dip.

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Ingredients

• 2 cups chopped tomatoes
• 1 cup chopped green bell pepper
• 1 cup chopped red onion
• ½ cup chopped cilantro (optional)
• 1 teaspoon garlic powder
• ½ teaspoon black pepper
• ½ teaspoon sea salt, plus more to taste
• 2 limes, juiced

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Instructions

1. In a medium-sized bowl, add tomatoes, bell pepper, red onion and cilantro (if using).
2. Add in garlic powder, black pepper and sea salt, giving it a quick stir.
3. Squeeze limes over the mixture or pour in lime juice and mix together until well incorporated.
4. Serve immediately with cut veggies or organic corn chips or try as a topper to a taco salad or fajitas.

Notes

You can skip the cilantro if you don’t care for it.

• Prep Time: 10
• Category: Condiments
• Method: By hand
• Cuisine: Mexican

Nutrition

• Serving Size: 6
• Calories: 41
• Sugar: 4.7g
• Sodium: 191mg
• Fat: 0.3g
• Saturated Fat: 0g
• Unsaturated Fat: 0.3g
• Trans Fat: 0g
• Carbohydrates: 10.3g
• Fiber: 2.6g
• Protein: 1.5g
• Cholesterol: 0mg

Keywords: pico de gallo, pico de gallo recipe

The post Pico De Gallo or Salsa Fresca: Classic Version appeared first on Dr. Axe.

Agua fresca, or “fresh water,” is a popular drink in Mexico and throughout Central America. They’re made by combining water with sugar and fruits to create a sweet and tasty beverage.

My version uses cooling watermelon and honey to keep it free from refined sugars. When mixed with sparkling water, the result is a fizzy beverage you’ll want to drink all summer long.

Agua Fresca Ingredients

This classic agua fresca uses only five ingredients, and two are water: regular water and sparking water. The most natural form of sparkling water is sparkling mineral water, which not only naturally contains minerals, but also can be naturally carbonated.

Watermelon, of course, is the star ingredient of watermelon agua fresca. Watermelon benefits are greater than you’d think. One of its top benefits is its high water content. In fact, it is estimated to be composed of about 91 percent water, which can help the body to detox and get rid of excess water and fluids, relieving uncomfortable bloating and swelling.

Next is raw honey, a much better choice than sugar that’s typically deployed in agua fresca recipes. One tablespoon of honey contains 64 calories, yet it has a healthy glycemic load around 10 for one tablespoon, which is a little less than a banana. Raw honey contains 22 amino acids, 27 minerals and 5,000 enzymes.

Lastly, you’ll be adding lime juice, a perfect compliment to the flavors and also loaded with antioxidants.

Overall, these ingredients make for a delicious mocktail but relatively low calorie. One cup of watermelon is only 46 calories, and each serving of this agua fresca is only 27 calories. In addition, the sparking water helps you feel full.

How to Make Watermelon Agua Fresca

Start by blending the watermelon, raw honey and fresh lime juice in a blender until the watermelon is smooth. Mix in the sparking water before pouring.

Garnish the drink with lime slices or mint leaves before serving.

Make a big batch of this Watermelon Agua Fresca to keep in the refrigerator for hot nights or for serving at barbecues. Serve within three days after making.

Agua Fresca Tips

• Ideally, you’re using ripe, sweet watermelon. If not, you may need to add a little more honey.
• Try other fruits besides watermelon. Cantelope, strawberries or pineapple, for example.
• Desire the drink to be more tart? Add more lime juice.
• Want to turn this watermelon aqua fresca mocktail into a cocktail? You can use vodka or tequila, as both marry well. Add three-quarters of an ounce up to one-and-a-half ounces to one serving and stir.

Other Healthy Mocktails

• Strawberry lemonade
• Ginger shots (mix with some sparking water)
• Switchel
• Mango lime drink

Other Delicious Watermelon Recipes

• Watermelon salad
• Watermelon feta salad
• Mint watermelon salad
• Watermelon pizza
• Hydrating watermelon smoothie

Print

Watermelon Agua Fresca

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• Author: Dr. Josh Axe
• Total Time: 5 minutes
• Yield: 8
• Diet: Gluten Free

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Description

Agua fresca, or “fresh water,” is a popular drink in Mexico and throughout Central America. Usually it’s a combo of sugar and fruits. Here we go healthier … but just as delicious!

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Ingredients

• 4 cups watermelon, cut into pieces
• ½ cup water
• ½ tablespoon raw honey
• ½ tablespoon fresh lime juice
• ½ cup sparkling water (mineral is best)
• optional garnishes: lime slices and mint leaves

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Instructions

1. Blend watermelon, water, honey and lime juice in a blender.
2. Stir in sparkling water just prior to serving.
3. Garnish with lime slices and mint leaves if desired.

• Prep Time: 5 min
• Category: Beverages
• Method: Blender
• Cuisine: Mexican

Keywords: agua fresca recipe, watermelon agua fresca

The post Watermelon Agua Fresca: the Perfect Summer Drink appeared first on Dr. Axe.

Key Ingredients

You can’t make cashew chicken lettuce wraps without cashews, chicken and lettuce, of course, and that’s a great base for a healthy recipe like this.

Cashews nutrition provides a healthy dose of several vitamins and minerals, including copper, manganese, magnesium, phosphorus, vitamin K, zinc, iron and B vitamins. It’s also high in healthy fats and protein.

As such, cashews can help combat heart disease, gallstones, weight gain, diabetes, migraines and potentially even certain cancers. Plus, they support bone, brain and skin health.

We all know chicken is great source of lean protein, and I really recommend opting for organic, free-range chicken to get the highest quality and support humane practices. After all, a healthier animal equals better nutrition. It also tends to taste better and is free of the potentially harmful hormones so many chickens are pumped full of.

Lettuce isn’t the most nutritious food, but it’s extremely hydrating and low in calories. This recipe calls for Boston or Bibb lettuce.

Those are the three main players in this homemade cashew chicken lettuce wraps recipe, but they aren’t the only ingredients. Here are some more of the foods included:

• Coconut aminos or tamari: Both coconut aminos and tamari are better, healthier alternatives to soy sauce, offering better nutrition, less processing and fewer additives. Plus, they’re both vegan and gluten-free.
• Honey: Honey, especially raw honey, provides that sweetness that makes takes this recipe up a notch, and it is an antioxidant powerhouse that can help provide energy, counter pollen allergies and more.
• Garlic: Garlic is one of the most popular foods around, used to add flavor to all sorts of dishes. Plus, it’s remarkably good for you. Garlic can help stave off chronic disease, the common cold, hair loss, cognitive decline, diabetes and more.
• Ginger: An anti-inflammatory, antioxidant spice, ginger can help calm the stomach, protect digestion, support the brain and so much more. It’s also a distinct flavor that makes these cashew chicken lettuce wraps pop.
• Water chestnuts: An aquatic vegetable, water chestnuts are rich in manganese, potassium, copper, B vitamins and more. They’re also low in calories, making them great for weight management, and support digestion.

How to Make Cashew Chicken Lettuce Wraps

First, you want to combine the tamari (or coconut aminos) with the honey in a small bowl, and set aside.

Then, heat the coconut oil in a skillet over medium/high heat. Season the chicken with black pepper and sea salt, place in the skillet, and cook until the chicken begins to brown. This should take about three minutes — and make sure to stir occasionally.

Next, turn the heat down to medium, and stir in the ginger and garlic. Add the scallions, cooking for a minute, and then stir in the water chestnuts and tamari/coconut aminos mixture.

Cook about another four minutes, until the chicken is cooked through. Then remove its from the heat, and sprinkle on the cashews.

Finally, spoon the chicken and sauce over lettuce leaves, and enjoy!

Cashew Chicken Lettuce Wraps Recipe

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• Author: Dr. Josh Axe
• Total Time: 15 minutes
• Yield: 4
• Diet: Gluten Free

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Description

This cashew chicken lettuce wraps recipe is full of flavor, healthy fats and high in protein! It’s healthy, easy to make and sure to be a favorite!

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Ingredients

• 2 tablespoons tamari or coconut aminos
• 2 tablespoons honey
• 2 tablespoons coconut oil
• 1½ pounds chicken breasts, cut into ¾ inch pieces
• sea salt and black pepper
• 2 cloves garlic, finely chopped
• 1 tablespoon grated ginger root
• 1 bunch scallions, trimmed and sliced
• One 8 ounce can sliced water chestnuts, drained
• ¼ cup roasted, unsalted cashews
• 1 small head Boston or Bibb lettuce, leaves separated

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Instructions

1. Combine tamari and honey in a small bowl, set aside.
2. Heat oil in large skillet over medium/high heat. Season chicken with sea salt and pepper, and cook, stirring occasionally, until chicken begins to brown, about 3 minutes.
3. Lower heat to medium, and stir in garlic and ginger. Add scallions, and cook for 1 minute. Stir in water chestnuts and soy sauce mixture. Continue to cook until chicken is cooked through, about 4 minutes. Remove from heat, and sprinkle with cashews.
4. Divide lettuce leaves among individual plates, and spoon chicken over the top.

• Prep Time: 5 min
• Cook Time: 10 min
• Category: Main Dishes
• Method: Skillet
• Cuisine: American/Asian

Nutrition

• Serving Size: A few wraps
• Calories: 488
• Sugar: 10.3g
• Sodium: 175mg
• Fat: 23.6g
• Saturated Fat: 10.2g
• Unsaturated Fat: 13.4g
• Trans Fat: 0g
• Carbohydrates: 16.4g
• Fiber: 1.5g
• Protein: 51.7g
• Cholesterol: 151mg

Keywords: cashew chicken lettuce wraps, cashew chicken lettuce wrap, cashew chicken lettuce wraps recipe, cashew chicken lettuce wrap recipe

The post Cashew Chicken Lettuce Wraps Recipe appeared first on Dr. Axe.

But this Watermelon Salad is going to knock your socks off. It requires little more than a handful of ingredients and is an elegant starter to any meal.

Best Watermelon Salad Ingredients

Watermelon contains a good amount of both potassium and magnesium, two important nutrients used to help remedy conditions like high blood pressure. Watermelon benefits also include being a natural diuretic. It helps increase urine production to transport waste and toxins out of the body to protect against kidney stones.

Coconuts are considered one of the healthiest fruits in the world. They’re packed with healthy fats, antioxidants and important micronutrients. Coconut is used in a number of food products, including coconut oil and coconut yogurt. If you can tolerate dairy, you can also use Greek yogurt.

Made by pressing dried or fresh coconut meat, coconut oil is made up of fats in the fruit that become liquid when temperatures hit about 78 degrees Fahrenheit.

What is raw honey? It’s a pure, unfiltered and unpasteurized sweetener made by bees from the nectar of flowers. Most of the honey consumed today is processed honey that’s been heated and filtered since it was gathered from the hive. Unlike processed honey, raw honey does not get robbed of its incredible nutritional value and health powers.

Meanwhile, rosemary is one of the great herbs, and it blends so well with this watermelon salad. Aside from having a pleasant fragrance and taste, this herb is a good source of anti-inflammatory and antioxidant compounds, as well as essential nutrients including iron, calcium, and vitamins A, C and B6.

How to Make a Watermelon Salad

Begin by heating coconut oil in a small pan over medium-low heat. Add in the rosemary sprigs and pan fry until the herb is crisp, about one minute. Remove the pan from heat and allow the rosemary to cool.

Separate the rosemary and oil, placing each in separate bowls and setting aside for now. In a medium bowl, whisk together the coconut yogurt and raw honey until well-combined, then set aside.

In a small bowl, add the flaky sea salt, pepper, crushed red pepper flakes and poppy seeds.

Then grab four plates and evenly distribute the yogurt mixture, watermelon and fried rosemary. Add some extra flavor by drizzling the reserved rosemary oil and lemon juice over the four plates. Sprinkle the spice mixture onto your plate until you reach the desired taste and spiciness level.

This watermelon salad is just what you need to make any dinner feel more upscale. Serve it for company or enjoy it amongst the family. I know they’ll be impressed!

Other Delicious Watermelon Recipes

• Watermelon feta salad
• Mint watermelon salad
• Watermelon pizza
• Hydrating watermelon smoothie
• Watermelon agua fresca

Print

Watermelon Salad Recipe

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• Author: Dr. Josh Axe
• Total Time: 12 minutes
• Yield: 4
• Diet: Gluten Free

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Summertime and watermelon are nearly synonymous, but have you tried it in a salad? It can work but with just random salad ingredients. Try this perfect mix of ingredients for a watermelon salad you’ll want to put on repeat.

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Ingredients

• 5 cups chopped watermelon
• 2 tablespoons coconut oil
• 3 sprigs rosemary
• 1 tablespoon raw honey
• 3 cups coconut yogurt (or Greek yogurt)
• juice of ½ lemon
• ½ teaspoon flaky sea salt
• ½ teaspoon black pepper
• ½ teaspoon crushed red pepper flakes
• 1 teaspoon poppy seeds

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Instructions

1. In a small pan over medium-low heat, add coconut oil.
2. Pan fry rosemary sprigs until crisp (about 1 minute).
3. Remove from heat and allow to cool.
4. Separate rosemary and oil, adding both to individual bowls and set aside.
5. In a medium bowl, whisk honey and coconut yogurt until well combined and set aside.
6. In a small bowl, add flaky salt, pepper, crushed red pepper flakes and poppy seeds.
7. On four plates evenly distribute yogurt mixture, watermelon and fried rosemary.
8. Drizzle rosemary oil and lemon juice evenly over four place. Sprinkle spice mixture on each plate to your desired taste.

• Prep Time: 10 min
• Cook Time: 2 min
• Category: Salads, Appetizers
• Method: Mixing
• Cuisine: American

Nutrition

• Serving Size: 1 serving (399g)
• Calories: 254
• Sugar: 25g
• Sodium: 378mg (25% DV)
• Fat: 13.5g
• Saturated Fat: 9.9g
• Unsaturated Fat: 2.8g
• Trans Fat: 0g
• Carbohydrates: 29g
• Fiber: 1.4g
• Protein: 7.9g
• Cholesterol: 24mg

Keywords: watermelon salad, watermelon salad recipe

The post Watermelon Salad with Rosemary & Yogurt appeared first on Dr. Axe.

If you walk by the refrigerated section at your local supermarket, you’ll find a myriad of brands and flavors of the stuff being sold — sometimes at exorbitant prices. But did you know that it’s incredibly simple to make your own? How do you make hummus from scratch? The easy hummus recipe below is a great place to get started.

This hummus recipe isn’t flashy; it doesn’t require fancy ingredients, but instead uses those you probably already have in your kitchen. What it does have is a ton of flavor that’s foolproof to make. Once you try this homemade hummus, you’ll wonder why you ever spent money buying it pre-made.

What Is Hummus?

What is hummus made with? This thick spread/dip is traditionally made with chickpeas (garbanzo beans), sesame tahini, olive oil and garlic. Other flavor enhancers like lemon juice, red pepper, olives and veggies can also be included.

Hummus has long been enjoyed in Middle Eastern and North African countries, including Israel, Palestine, Jordan, Lebanon, Syria, Turkey and others. In fact, it’s deep history goes all the way back thousands of years. Today, it’s considered to be one of the most widely consumed Middle Eastern foods in the world, often paired with pita bread and veggies for dipping.

Flavored types of hummus — for example, popular types like roasted red pepper or Kalamata olive hummus, which you may have seen in supermarkets — have additional ingredients that are mixed into the basic hummus recipe described above.

Because it’s a good source of fiber (from chickpeas), protein (from chickpeas), healthy fats (from tahini and olive oil) and even some antioxidants (from garlic and other additions), it’s not only tasty but a very healthy addition to your diet, too.

Regularly consuming hummus may help to promote healthy cholesterol and triglycerides levels, fill you up and reduce overeating, contribute to digestive health, and more.

Nutrition Facts

The recipe below serves eight people. Each serving (1/4 cup) of homemade hummus contains about:

• 259 calories
• 10 grams total fat
• 32 grams carbohydrates
• 11 grams protein

Benefits

1. Good Source of Plant-Based Protein

What is hummus good for? To start, hummus is an excellent protein source for vegetarians, vegans and omnivores, too. Chickpeas, which are the base of nearly all hummus recipes, are plant-based and high in protein, which can help to make you feel full after consuming them. The feeling of satiety therefore makes you less likely to snack (especially on junk food) between meals.

Because hummus is often eaten with pita bread or another type of whole grain, the chickpeas and grains together make up a “complete protein,” meaning they contain all essential amino acids that are necessary for the body to acquire from food and to then use for energy.

Tahini, made from ground sesame seeds, is also a great source of important amino acids (specifically one called methionine), which allows tahini to create another complete protein when combined with chickpeas, similarly to chickpeas and grains do.

2. Fights Illness and Disease

Beans, and chickpeas in particular, have been shown to help balance cholesterol levels, reduce hypertension and protect against heart disease. In fact, hummus is commonly eaten in many Mediterranean nations that experience great health, low rates of cardiovascular disease and longevity, with Greece and Turkey two of them.

This may be due to the high fiber content in chickpeas, which helps people avoid overeating and gaining harmful excess weight, especially around the organs. Beans also help keep the arteries clear from plaque buildup, decreasing the chances of cardiac arrest and stroke.

Chickpeas have also been shown to have protective properties against cancer, in particular colon cancer. This is due to chickpeas’ ability to keep the digestive system, including the colon, free from harmful bacteria and toxic buildup, since the beans’ fiber helps to keep waste moving out of the body quickly.

Additionally, a diet rich in all beans has been shown to reduce hyperglycemia and help balance blood sugar levels. This decreases the chance of developing diabetes or insulin resistance.

3. Decreases Inflammation

Inflammation is the body’s natural defense to move toxins out of the body. However, when your body has a high level of inflammation, it indicates that your body has been trying to overcome food, environmental or medicinal toxins. Foods that help reduce inflammation also help in reducing the chance of arthritis and disease, and they help heal the body.

Hummus has garlic, olive oil and chickpeas, which are all known anti-inflammatory foods. Chickpeas have been found not only to reduce inflammation, but also to reduce blood clots. Research out of the University of Karachi in Pakistan done on two different varieties of chickpeas showed both were effective at reducing inflammation markers.

Research published in the British Journal of Nutrition showed that olive oil can reduce inflammation in the body and can also help with healthy cholesterol levels.

4. Helps Digestion and Intestinal Health

Chickpeas are an excellent high-fiber food, which has multiple health benefits, including helping to foster a healthy digestive system, making us feel full and satisfied, improving cardiovascular health, and more.

Consuming enough fiber daily (between 25–35 grams depending on your gender and needs) is correlated with a healthy body weight and deceased chance of obesity-related diseases like type 2 diabetes, heart disease and many more. Hummus makes an excellent addition to any high-fiber diet.

5. High in Vitamins and Minerals

It is hard to beat the winning combination of essential micronutrients that the ingredients in hummus has to offer. In addition to protein and fiber, the chickpeas used in hummus are high in iron, folate, phosphorus and B vitamins (all especially important for vegetarians and vegans who may be lacking in these nutrients).

Lemon juice also contains a high level of immunity-boosting vitamin C and antioxidants. Tahini has high levels of copper, magnesium, zinc, iron, phosphorus and calcium too. And of course there is garlic too, which contains many trace minerals, antioxidants and vitamins.

6. Supports Bone Health

Sesame seeds, used in making tahini, are an excellent source of various important bone-building minerals, including zinc, copper, calcium, magnesium, phosphorus, iron and selenium. Copper helps keep the skeletal structure strong by facilitating the binding of collagen to elastin, which is one important building block of bones.

At the same time, calcium may be able to help lower levels of bone loss, especially as someone ages. Zinc has been shown to be an important factor in bone development and growth and a protector of bone health.

Studies have shown that zinc deficiencies are closely tied to stunted bone growth and that zinc can contribute to bone formation and healthy mineralization in both younger people and older populations that are more at risk.

7. Protects Heart Health

Studies suggest that diets rich in extra virgin olive oil, one of the main ingredients used in hummus, help prevent cardiovascular disease in several important ways. Regularly consuming good-quality olive oil has been correlated with improving blood pressure levels, glucose metabolism and reducing harmful cholesterol.

Both olive oil and sesame seeds have also been shown to help reduce inflammation and provide important antioxidants, both of which play a part in maintaining heart health by keeping the structure of arteries and cell walls healthy. Finally, diets rich in beans have been shown to help protect heart health partially due to their low score on the glycemic index.

8. Boosts Your Energy

Chickpeas, like all beans and legumes, contain starch, which is a complex carbohydrate that the body is able to use steadily for energy. Starches contain natural sugars called glucose, which the body uses easily for many essential functions. Unlike simple sugars found in many products like refined flour, white bread, pasta, soda, candy and most other processed foods, starches take an extended period of time to break down once consumed.

This means they provide “time released” energy and do not spike your blood sugar in the same way that simple carbohydrates found in processed foods do. The process of digesting and utilizing the glucose found in all beans and starches is drawn-out, keeping blood sugar stable for a while before it beings to drop back down again and you require more food.

How to Make Hummus

Ready to make the best hummus recipe that’s also super simple? This recipe serves 4 to 8 people and only takes about 5 minutes to make.

Ingredients include cooked garbanzo beans, drained (about one can) and rinsed; sesame tahini (made with hulled sesame seeds, it usually comes in a jar);  lemon juice; sea salt; garlic, minced; good-quality extra virgin olive oil; and paprika to taste.

Start by draining and rinsing the garbanzo beans. Next, place all the ingredients into a food processor and blend until you’ve reached the desired consistency.

If necessary, add a bit more benefit-loaded olive oil to keep the hummus smooth and creamy. Do you prefer a hummus recipe without tahini? You’ll simply need to add more olive oil instead. Try using about one-third cup of olive oil per full recipe and slowly adding more until you reach the consistency you’d like.

Hummus tastes great served with raw veggies or gluten-free crackers. It also makes a tasty spread for wraps or sandwiches. You can use hummus on this falafel recipe as well.

Types of Hummus

There are endless ways to use hummus: as a dip along with whole grain sprouted bread or crackers, smeared on a veggie-based sandwich, as a dressing on top of salad or grains, and even as a healthy substitution for other spreads like sugary jelly or butter.

Due to all the different types of hummus that are now readily available in almost all grocery stores, finding and using hummus has never been easier. If you are lucky enough to live by a health food store, definitely check out the hummus selection — chances are they carry hummus varieties that are unlike any you’ve ever seen in larger grocery chains.

In health food or vegetarian-based stores, it’s now common to find hummus made from other types of beans (black beans, edamame or lentils, for example) and with ingredient additions and flavors that can spice up any bland meal. Some of the most popular types of hummus include:

• cilantro
• jalapeno
• curry
• sweet potato
• roasted red pepper
• black bean
• eggplant (baba ghanoush)

Storage Instructions

How long does homemade hummus last? If you make this hummus recipe, it should last for about one week in the refrigerator, or possibly up to 10 days when stored in an airtight container.

Homemade hummus does not stay fresh as long as the kinds you’d buy in the store because it doesn’t have preservatives, but adding lemon juice may help to keep it fresh for a bit longer.

Classic Hummus Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 min
• Yield: 8 servings
• Diet: Vegan

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Description

Hummus is a Middle Eastern dip that’s surprisingly easy to make, so give this flavorful classic version a go!

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Ingredients

• 2 cups garbanzo beans, drained and rinsed
• 2 cloves garlic, minced
• ⅓ cup tahini
• ¼ cup lemon juice
• 1 teaspoon sea salt
• 1 tablespoon olive oil
• paprika to taste

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Instructions

1. Drain and rinse the garbanzo beans.
2. Mince two cloves of garlic.
3. Place all ingredients (except for the paprika) into a food processor and blend until smooth.
4. Scrape hummus out of food processor container and place into a small dish or storage container. Sprinkle paprika on top.

Notes

If necessary, add a bit more benefit-loaded olive oil to keep the hummus smooth and creamy.

Hummus tastes great served with raw veggies or gluten-free crackers. It also makes a tasty spread for wraps or sandwiches.

• Prep Time: 4 min
• Category: Dips
• Method: Food processor
• Cuisine: Middle Eastern

Nutrition

• Serving Size: 1/4 cup
• Calories: 259
• Sugar: 5.6g
• Sodium: 259mg
• Fat: 10.2g
• Saturated Fat: 1.4g
• Unsaturated Fat: 0g
• Carbohydrates: 32.9g
• Fiber: 9.7g
• Protein: 11.5g
• Cholesterol: 0mg

Keywords: hummus recipe, how to make hummus, homemade hummus

The post Classic Hummus Recipe, Plus 8 Reasons to Eat It appeared first on Dr. Axe.

For my chicken gumbo, I use some traditional gumbo ingredients, like okra and a roux (except mine is made from avocado oil and cassava flour). I also use chicken andouille sausage, chicken breast, chicken bone broth and a mix of veggies and spices.

What you’re left with is a gluten-free, Paleo-friendly meal that’s filling and delicious. And the best part is that it takes very little effort — just prep your ingredients and throw them in a slow cooker!

What Is Gumbo?

Gumbo is a type of stew that originated in Louisiana during the 18th century. The dish combines ingredients from many cultures and culinary practices. Really, you can add just about any vegetables, meat, stock and spices to a thickener and make your own gumbo. But traditionally, gumbo was based on West African dishes.

Did you know that the name “gumbo” is said to derive from a West African name for okra? This suggests that in the original gumbo recipes, okra was used as a staple ingredient that served as the thickening agent.

Gumbo is also traditionally made with a roux, which originated in French cuisine. The roux serves as the base and gives gumbo its unique nutty flavor and smell. The longer you cook your roux, the darker and more flavorful it will become.

Nutrition Facts

One serving of chicken gumbo made using this recipe contains roughly the following:

• 345 calories
• 20.6 grams protein
• 20.3 grams fat
• 21.2 grams carbohydrates
• 3.2 grams fiber
• 5.2 grams sugar
• 48.9 milligrams vitamin C (65 percent DV*)
• 0.8 milligrams vitamin B6 (62 percent DV*)
• 7.8 milligrams vitamin B3 (56 percent DV*)
• 464 milligrams sodium (43 percent DV*)
• 20.7 micrograms selenium (38 percent DV*)
• 226 milligrams phosphorus (32 percent DV)
• 637 IUs vitamin A (27 percent DV*)
• 0.44 milligrams manganese (25 percent DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

As you can see, it’s a perfectly balanced macronutrient meal, with almost the same amount of carbs, protein and fat.

Here’s a quick glance at some of the top health benefits associated with the ingredients in this chicken gumbo recipe:

• Organic chicken: Organic, free-range chicken is an excellent source of protein, which is a vital component of your diet. Studies indicate that eating high-protein foods will help you maintain and lose weight, improve your focus and concentration, stabilize your blood sugar levels, boost your energy levels and support the proper absorption of nutrients.
• Okra: Okra is a great source of antioxidants, fiber, vitamin C, magnesium, vitamin A and calcium. Okra nutrition can help to improve the health of your heart, reduce fatigue, support healthy bones, help to lower your cholesterol levels, improve your eyesight and aid your digestion.
• Avocado oil: I love cooking with avocado oil because it’s full of healthy fats, including essential fatty acids and oleic acid. Avocado oil can also be used uncooked in salads and dips or in cooked recipes because it has a very high smoke point, making it a safe oil to use in this slow cooker recipe.
• Cassava flour: Cassava flour is a gluten-free flour that has a neutral taste and can easily be used in place of white flour. For anyone with a food allergy, cassava flour is a great choice because it’s also grain- and nut-free; plus, it’s lower in calories, fat and sugar than wheat bread.

How to Make Gumbo

The first step to making this chicken gumbo recipe is the roux. Combine avocado oil and cassava flour in a medium saucepan.

On medium heat, whisk the flour and oil to create a dark roux, which will take about 15 minutes. This will be used to thicken your gumbo and add a silky smooth texture.

Next, start chopping your chicken gumbo ingredients and adding them to the slow cooker.

This includes the mini peppers, okra and potatoes. Then chop the three chicken andouille sausages and the two boneless, skinless chicken breasts.

Now all of your ingredients are ready to be added to the slow cooker.

Add your roux first. Then add your chopped veggies, sausage and chopped chicken breast.

Next add in the diced tomatoes, baby carrots and your spices and herbs.

Finally, add in the chicken bone broth.

Set your slow cooker on low for 6 to 8 hours. (You can also make this in a big stockpot.)

When your chicken gumbo is ready, serve it over riced cauliflower or brown rice to make this meal even more filling. Enjoy!

Other Great Chicken Dishes from Different Cultures

Here are some main dishes from other cultures that also feature chicken:

• Hungarian chicken paprikash
• Greek chicken souvlaki
• Mexican chicken pozole verde
• Thai chicken stir fry
• Mediterranean chicken
• Easy pesto chicken
• Chicken Bryan
• Chicken marsala
• Chicken cacciatore
• Cajun blackened chicken
• Chicken katsu

Chicken Gumbo Recipe

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• Author: Dr. Josh Axe
• Total Time: 6 hours 10 minutes
• Yield: 8
• Diet: Gluten Free

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Standard New Orleans gumbo is made with a dark roux, vegetables, chicken, sausage, and shrimp. Here we removed the shrimp and go with a chicken andouille sausage. The dark roux and chicken bone broth are two powerhouse secret ingredients that make this recipe sing.

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Ingredients

• ½ cup avocado oil
• ½ cup cassava root flour
• 3 chicken andouille sausages, chopped
• 2 boneless, skinless chicken breasts, chopped
• 4 cups chicken bone broth
• 2 cups chopped okra
• 2 cups diced tomatoes
• 4 mini peppers, diced
• ½ cup baby carrots
• 1½ cups potatoes, chopped
• 1 teaspoon garlic powder
• ¼ teaspoon onion powder
• ½ teaspoon oregano, dried
• ½ teaspoon thyme, dried
• ½ teaspoon smoked paprika
• ¼ teaspoon cayenne
• 3 bay leaves
• ½ teaspoon sea salt
• 1 teaspoon pepper

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Instructions

1. In a medium saucepan on medium, combine flour and oil. Whisk often to create a dark roux. About 15 minutes.
2. Combine all ingredients in a slow cooker, starting with the roux. Cook on low for 6–8 hours.
3. You can also use a Dutch oven to make this dish. Make the roux first and set aside. Then sauté the meat for a few minutes over medium heat with some oil, before adding the roux, broth, veggies and spices. Stir well and bring to a high heat before covering. Cook at low heat for 15 minutes, or until vegetables are cooked and chicken breast measures 160 degrees.
4. Serve over riced cauliflower or brown rice. (Optional.)

• Prep Time: 10 min
• Cook Time: 6 hours
• Category: Main Dishes
• Method: Slow Cooker
• Cuisine: Cajun

Nutrition

• Serving Size: 1 serving (273g)
• Calories: 337
• Sugar: 4.6g
• Sodium: 646mg
• Fat: 20g
• Saturated Fat: 3.5g
• Unsaturated Fat: 14.7g
• Trans Fat: 0g
• Carbohydrates: 20.7g
• Fiber: 3.2g
• Protein: 19.8g
• Cholesterol: 81mg

Keywords: chicken gumbo recipe, gumbo recipe

The post Chicken Gumbo Recipe (with Chicken Andouille Sausage) appeared first on Dr. Axe.

I love cooking up organic chicken recipes, and if you are looking for a crunchy bite, you’re going to love this chicken katsu.

What Is Chicken Katsu?

Chicken katsu is a Japanese dish that’s made with thin pieces of crispy, fried chicken. The term “katsu” means cutlet. You can find katsu done with a variety of meats, including chicken, pork and seafood.

Traditionally, chicken katsu is made by frying chicken cutlets with all-purpose, white flour, eggs, panko breadcrumbs and vegetable oil. Panko is very popular in Japanese cooking, and it’s known to make for particularly crispy cutlets because it’s lighter and flakier than regular breadcrumbs. The larger flakes absorb less oil and give you that desired crispy texture, but like most breadcrumbs on the market today, panko is made with processed white bread.

Best Ingredients

For my chicken katsu, I use gluten-free crackers that are ground into fine crumbs instead of panko or breadcrumbs that are made with refined carbohydrates.

When dredging the chicken, I use cassava flour instead of all-purpose flour because it’s gluten-free and made by grating and drying cassava root, which is also known as yuca. Cassava flour is one of my favorite gluten-free flours because it’s also nut- and grain-free, making it easily digestible for most people.

And to fry my chicken katsu, I use avocado oil instead of typical processed oils. Avocado oil is made by pressing the fleshy pulp that surrounds the avocado pit. It’s full of healthy fats and has a high smoke point, which is really important when you’re frying foods. You need to use oils that have a higher smoke point because oils can lose their structure and create damaging compounds when they reach a certain temperature.

So if you’re looking for a recipe that gives you that crispy, flaky texture of traditional chicken katsu, but doesn’t contain gluten and/or hydrogenated oils, try my recipe. It’s simple and serves as a great source of protein and healthy fats, too.

How to Make Chicken Katsu

Alright, to start preparing this chicken katsu, I like to mix the dipping oil first. This is really simple. In a small bowl or container, mix one tablespoon of Dijon mustard, four tablespoons of coconut aminos and two tablespoons of sesame oil.

Mix these ingredients until they are well-combined. Then set your dipping oil aside until you’re ready to eat your chicken katsu.

In a large pan over medium heat, warm avocado oil while you move onto the next steps. Next, get ready to dredge your chicken cutlets. In cooking, dredging meat or vegetables means that you’re coating them when moist with a dry ingredient, like flour and breadcrumbs, before cooking them.

You need three ingredients for dredging your chicken cutlets, so take out three medium-sized bowls for this. One bowl is for one cup of cassava flour with one teaspoon of sea salt added to it, the other gets four whisked eggs and the last bowl is for two cups of gluten-free crackers that are ground into fine crumbs.

Start by covering your chicken cutlet with the cassava flour — covering all sides of the cutlet evenly. Then dip it into the eggs.

Then finish it off by coating the cutlet with the ground crackers.

Once you have repeated this process for the pound of chicken cutlets, they are ready to be fried.

When your oil is heated, add in two cutlets at a time, or as many that will fit into the pan. Fry each side of the cutlets until they are golden brown and the interior temperature reaches 165 degrees Fahrenheit. This should take about 10–15 minutes.

And just like that, you have crispy, crunchy and delicious chicken katsu. Dip your chicken into your already preparing dipping oil, and you’re ready to go! Enjoy!

Other Great Chicken Dishes from Different Cultures

• Chicken paillard
• Hungarian chicken paprikash
• Greek chicken souvlaki
• Mexican chicken pozole verde
• Thai chicken stir fry
• Mediterranean chicken
• Easy pesto chicken
• Chicken Bryan
• Chicken marsala
• Chicken gumbo
• Chicken cacciatore
• Cajun blackened chicken

Chicken Katsu Recipe

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• Author: Dr. Josh Axe
• Total Time: 25 minutes
• Yield: 6
• Diet: Gluten Free

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Description

Chicken katsu is a Japanese dish that includes crispy and flaky chicken cutlets. Here it’s paired with a healthy dipping oil, and you can also add in some sautéed bok choy or kale.

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Ingredients

Chicken Katsu

• 2 tablespoons avocado oil
• 1 pound thin chicken cutlets
• 1 cup cassava flour
• 4 eggs, whisked
• 2 cups gluten-free crackers, ground into fine crumbs
• 1 teaspoon sea salt

Dipping Oil

• 1 tablespoon Dijon mustard
• 4 tablespoons coconut aminos
• 2 tablespoons sesame oil

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Instructions

1. In a small bowl or container, mix Dijon, coconut aminos and sesame oil, then set aside.
2. In a large pan over medium heat, warm avocado oil while you move onto the next steps.
3. Place the eggs, cassava and crackers in three separate bowls large enough to dredge the chicken.
4. Add salt to the cassava and stir until well-combined.
5. Dredge the chicken cutlets one-by-one on all sides, in this order: cassava, eggs, crackers.
6. With tongs, place dredged chicken cutlets into heated oil in the pan.
7. Fry each side until chicken is golden brown and interior temperature reaches 165 degrees F., about 10–15 minutes.
8. Serve with dipping oil and optional veggies.

• Prep Time: 10 min
• Cook Time: 15 min
• Category: Main Dishes
• Method: Frying
• Cuisine: Japanese

Nutrition

• Serving Size: 1 serving (213g)
• Calories: 427
• Sugar: 0.8g
• Sodium: 404mg (27% DV)
• Fat: 16.5g
• Saturated Fat: 3.3g
• Unsaturated Fat: 11.8g
• Trans Fat: 0g
• Carbohydrates: 24.9g
• Fiber: 1.1g
• Protein: 42.1g
• Cholesterol: 207mg

Keywords: chicken katsu

The post Chicken Katsu: a Delicious Japanese Dish appeared first on Dr. Axe.

Ready in under 30 minutes, blackened chicken is a recipe you can whip up in minutes with ingredients already in the pantry. Best of all, the whole family will enjoy it.

What Is Blackened Chicken?

Let’s clear up some confusion first. Is blackened chicken burnt? No! Blackened chicken is just chicken that’s been coated in seasonings and pan-fried. Some people might know it better as Cajun chicken. The spices used in blackened chicken give the breast a nice darkened crust that’s absolutely packed with flavor.

In fact, that’s what makes blackened chicken so special. With seasonings like garlic powder, oregano, smoked paprika and cayenne, you get a chicken breast that’s bursting with Cajun spice in each bite. It gives food made on the stovetop a smoky taste, like you’d get on the grill, without all the hassle and cleanup.

Blackened chicken is incredibly versatile. Seriously, I love using it in a variety of ways.

How to Use

• Slice it and pile onto a big salad.
• Add it to a hamburger bun, top with goat cheese cheese and your favorite burger fixings and serve with sweet potato rosemary fries.
• Stuff it into a whole-grain pita with veggies and hummus.
• Add it into a sprouted grain salad.
• Serve it with a side of veggies.
• Use it for the chicken in this alfredo chicken and broccoli casserole.
• Shred it and use it in tacos.
• Serve with brown rice and a side of fried plantains.

The possibilities are endless! In fact, you may want to double, triple or even quadruple this recipe, and use the chicken throughout the week, lightening your cooking load during those busy weeknights.

Nutrition Facts

Here’s what a serving (half a breast) of blackened chicken looks like nutritionally:

• 212 calories
• 1.9 grams carbohydrates
• 0.6 grams fiber
• 0.1 grams sugar
• 10.2 grams fat
• 26.8 grams protein
• 11.4 milligrams vitamin B3 (81 percent DV)
• 1 milligrams vitamin B6 (76 percent DV)
• 27.3 micrograms selenium (50 percent DV)
• 259 milligrams phosphorus (37 percent DV)
• 1.8 milligrams vitamin B5 (36 percent DV)
• 0.2 milligrams vitamin B2 (20 percent DV)
• 1.8 milligrams vitamin E (12 percent DV)
• 0.1 milligrams vitamin B1 (11 percent DV)
• 242 IUs vitamin A (10 percent DV)
• 0.25 micrograms vitamin B12 (10 percent DV)

As you can tell, this chicken is chock-full of protein and healthy B vitamins and low in carbs.

How to Make Blackened Chicken

Ready to make this easy chicken recipe? Warm the avocado oil in a large pan over medium heat.

In the meantime, add the seasonings to a small bowl. Mix well until they’re combined.

Use tongs to place the chicken in the heated oil. Cover and fry for about 10 minutes on each side, until the internal temperature of the chicken is 165 degrees Fahrenheit.

Coat each chicken breast with the seasonings.

Serve with vegetables or whatever you’d like! A drizzle of fresh lemon juice is delicious with this blackened chicken recipe.

Look how juice and succulent this chicken breast looks. Enjoy!

Other Great Chicken Dishes from Different Cultures

• Chicken paillard
• Hungarian chicken paprikash
• Greek chicken souvlaki
• Mexican chicken pozole verde
• Thai chicken stir fry
• Mediterranean chicken
• Easy pesto chicken
• Chicken Bryan
• Chicken marsala
• Chicken gumbo
• Chicken cacciatore
• Chicken katsu

Blackened Chicken Recipe

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• Author: Dr. Josh Axe
• Total Time: 25 minutes
• Yield: 2
• Diet: Gluten Free

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Want to elevate grilled chicken breast? Try this high-protein, delicious blackened chicken with Cajun seasonings. It’s also easy to cook.

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Ingredients

• 2 tablespoons avocado oil
• 2 boneless, skinless chicken breasts
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• ½ teaspoon thyme
• ½ teaspoon smoked paprika
• ¼ teaspoon cayenne
• ½ teaspoon sea salt
• 1 teaspoon black pepper

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Instructions

1. In a large pan over medium heat, warm oil.
2. In a small bowl, combine garlic, onion, oregano, thyme, paprika, cayenne, salt and pepper, mixing until well-combined.
3. Coat each side of chicken evenly with seasonings.
4. With tongs, place the chicken in the heated oil.
5. Cover and fry each side for about 10 minutes until the internal temperature reaches 165 F.

• Prep Time: 5 min
• Cook Time: 20 min
• Category: Main Dishes
• Method: Stovetop frying
• Cuisine: American

Nutrition

• Serving Size: 1/2 breast (129g)
• Calories: 212
• Sugar: 0.1g
• Sodium: 345mg (23% DV)
• Fat: 10.2g
• Saturated Fat: 1.5g
• Unsaturated Fat: 7.2g
• Trans Fat: 0g
• Carbohydrates: 1.9g
• Fiber: 0.6g
• Protein: 26.9g
• Cholesterol: 86mg

Keywords: blackened chicken recipe, Cajun blackened chicken

The post Cajun Blackened Chicken: Easy & Delicious appeared first on Dr. Axe.

Some of the main kimchi ingredients include Napa cabbage, radish, scallion, cucumber and red chili paste. Other major components that are considered healthy, functional foods include garlic, ginger and red pepper powder.

Today, kimchi is considered Korea’s “national dish” — in fact, on average people in Korea consume about 40 pounds of kimchi per person, per year. Never tried it before? If you like cultured vegetables and fermented foods like sauerkraut, you’ll probably love kimchi, too.

What does kimchi taste like? It tastes spicy and sour due to the fermentation process that produces live and active “probiotic cultures,” which are responsible for some of its benefits, including improving digestion and raising immune function.

What Is Kimchi?

Kimchi is a traditional side dish and staple of Korean cuisine. It consists of fermented and salted vegetables, most commonly Napa cabbage and Korean radishes with a variety of flavorful and spicy seasonings.

How long does it take to ferment kimchi? In order for kimchi ingredients to actually become a true kimchi, they must undergo a traditional fermentation process inside tightly sealed glass jars. This takes place anywhere from several days to several months. During this time, the flavors, textures and health benefits of kimchi dramatically change and improve. That is why this food is now growing in popularity worldwide as a “superfood.”

Is kimchi good for health? According to a 2014 report published in the Journal of Medicinal Foods, the fermentative byproducts formed during fermentation and the functional ingredients used to make kimchi significantly boost its benefits because these are responsible for forming the probiotics.

The fermentation of kimchi is carried out by various microorganisms present in the raw materials, including lactic acid bacteria (LAB). Specifically, strains of Lactobacillus, Leuconostoc and Weissella are believed to be the primary types of probiotics produced during the fermentation of this food.

According to the book, “Regulating Safety of Traditional and Ethnic Foods,” a compilation from a team of experts in food safety, nutrition and regulatory affairs, “Kimchi is also regarded as a hygienically safe food because pathogenic bacteria and contaminations are almost completely removed during its preparation and fermentation.”

A 2018 scientific review highlights some of the potential benefits of kimchi according to scientific studies to date:

• Stimulates immune function
• Decreases disease-causing pro-oxidants and free radicals
• Reduces the occurrence of certain cancers
• Anti-aging
• Wards off cardiovascular disease
• Lowers metabolic syndrome risks
• Improves intestinal flora

Beginning in the early 20th century, health researchers began to speculate that probiotic foods contained proteolytic microbes that worked in the colon to reduce toxic substances responsible for the aging process. They theorized that consuming fermented foods like benefit-rich kefir and yogurt coat the colon with LAB bacteria, decreasing intestinal pH, suppressing dangerous bacteria and leading to a slower rate of aging. Since this time, numerous studies have suggested this to be true of many different cultured foods.

Benefits

1. Provides Probiotics that Help Improve Digestion

We hear about the benefits of probiotic foods like yogurt and sauerkraut all the time, but don’t overlook kimchi, which has tons of these gut-friendly bacteria, too. Responsible for giving it its carbonation, sour taste and pungent smell, probiotics develop during fermentation as bacterial enzymes that are able to rapidly reproduce from thriving off of the sugar molecules found in the vegetables.

The longer kimchi ferments, usually the greater the health benefits and higher concentration of probiotics that develop. But remember that “real” kimchi also has to be refrigerated and unpasteurized for the probiotics to remain intact.

While fermenting the vegetables, probiotic LAB develops. Many bacteria are involved in the fermentation of kimchi, but LAB becomes most dominant while other less-beneficial bacteria become suppressed thanks partially to the salting of the cabbage. The addition of other sub-ingredients like garlic and ginger, plus the rise in LAB during the fermentation, is what helps to ensure that it is safe to eat since this process kills pathogenic bacteria.

Repopulating “good” bacterial microflora of the gastrointestinal (GI) tract can play an important role in preventing the pathophysiology of some GI disorders, according to the Division of Digestive and Liver Diseases at Columbia University College of Physicians and Surgeons.

To put it frankly, this fermented food can “keep you regular” and help you poop! But that’s not all. Probiotics have been used as a natural digestive treatment modality for over a century because beneficial probiotic bacteria strains help reduce harmful bacteria in the gut that can cause indigestion, inflammation and even hormonal changes.

Fermented foods are useful for anyone suffering from common digestive issues like constipation or more serious conditions like candida virus, leaky gut syndrome and autoimmune disorders. The efficacy of probiotics, either as a single strain or a combination of probiotics found in some cultured foods, has been shown to be beneficial in antibiotic-associated diarrhea, clostridium difficile colitis, infectious diarrhea, ulcerative colitis, Crohn’s disease, pouchitis and irritable bowel syndrome, among other disorders.

2. Helps Increase Immunity

Because 70 percent to 80 percent of the immune system is actually stored within the gut, probiotic-rich kimchi can help you fight bacterial infections, viruses, common illnesses and serious chronic conditions, too.

Potential probiotic benefits have been have been seen in the treatment or prevention of:

• Diarrhea
• Eczema
• Irritable bowel syndrome (IBS)
• Ulcerative colitis
• Crohn’s disease
• H. pylori (the cause of ulcers)
• Vaginal infections
• Urinary tract infections
• Recurrence of bladder cancer
• Infection of the digestive tract caused by Clostridium difficile
• Pouchitis (a possible side effect of surgery that removes the colon)

Aside from containing probiotics, kimchi is full of ingredients that are known to stimulate healthy immune function. Similar to the benefits of cayenne pepper, red pepper powder has anti-carcinogenic and antioxidant effects. It’s even capable of helping food avoid spoiling since it contains natural antibacterial properties.

Garlic is another immune system booster that inhibits the activities of many harmful viruses, fights fatigue and lowers inflammation. It has been considered a food for promoting longevity for thousands of years as well. Ginger is a time-honored beneficial ingredient that helps soothe the digestive organs, nourish the gut, fight bacteria and help you heal quicker from being sick.

And finally, cabbage is an anti-inflammatory, antioxidant-packaged cruciferous vegetable that provides vitamin A, vitamin C, vitamin K and other important nutrients. Certain biochemicals, including isocyanate and sulfide, that are found in Chinese cabbage and radishes are effective in helping prevent cancer and detoxifying heavy metals in the liver, kidney and small intestine.

Yet another benefit of kimchi is the prebiotic fibers found in the cabbage, radishes and other ingredients that are capable of helping to enhance immune function, especially in the digestive organs.

3. High in Fiber

Kimchi is made primarily of vegetables. Vegetables provide a good dose of dietary fiber that’s both filling and good for digestive and heart health. Cabbage is especially a good source of fiber. It is high in volume, yet low in calories and carbs.

The average fiber intake for U.S. children and adults is less than half of the recommended amount, yet we know that individuals with high intakes of dietary fiber appear to be at significantly lower risks for developing coronary heart disease, stroke, hypertension, diabetes, obesity and certain gastrointestinal diseases.

Diets that include more high-fiber foods, especially vegetables, are linked to lower blood pressure and serum cholesterol levels, improvements in glycemia and insulin sensitivity, and significantly enhanced weight loss. Increasing fiber in your diet can help you eat less overall since it swells up, absorbs water and makes you feel full.

Even small amounts of kimchi can help you reach your fiber quota for the day and give you a nice dose of probiotics in the process. Try using it on some of your favorite recipes as a healthy condiment.

4. Low in Calories and Can Help Reduce Cravings

Many people find that consuming fermented foods helps kill their sugar addiction, improves digestion and helps with appetite regulation. If weight loss is your primary goal, luckily kimchi is very low in calories but high in nutrients and satiating fiber. It might even be able to help improve metabolic function. Its spicy red pepper flakes are known to cause warming, thermogenic effects inside the body.

Probiotic supplements and foods are now being linked with reductions in weight and body fat. Recent studies suggest that manipulation of the microbial ecosystem in the gut might even be a new novel approach in the treatment of obesity. In the future, we might see that treatment options for helping reduce overeating and obesity might consist of altering the compositions of the microbial communities of obese individuals.

How are probiotics related to weight gain or loss? Short-chain fatty acid production and low-grade inflammation have been found to be important underlying mechanisms of action that influence appetite, metabolism and body weight. These are highly connected to gut health.

This means that finding the most effective combination and dosage rate of probiotic microorganisms will likely be able to help those who struggle with controlling cravings, regulating appetite hormones and fighting impulses to overeat.

5. Provides Antioxidants that Can Help Fight Cancer

Kimchi is chock-full of anti-inflammatory foods and spices that are known to be cancer-fighting foods. They promote overall better health and longevity and slow down oxidative stress. For example, different color varieties of cabbage can contribute a range of important antioxidant and anti-inflammatory compounds to your diet.

Garlic, ginger, radishes, red pepper and scallions are also high in antioxidant properties that help lower inflammation. Anti-inflammatory foods are important for preventing chronic diseases associated to oxidative stress, such as cancer, cognitive disorders and coronary artery diseases.

Research suggests that the compound capsaicin, which is contained in the red hot pepper powder, helps reduce the chance of developing lung cancer. Several population studies demonstrate an association between an increased intake of garlic (and onions) and reduced risk of certain cancers, including cancers of the stomach, colon, esophagus, pancreas and breast.

In addition, the indole-3-carbinol contained in Chinese cabbage has been linked to decreased gut inflammation and colon cancer.

Nutrition Facts

A 100-gram serving of Napa cabbage kimchi contains approximately:

• 33.9 calories
• 7 grams carbohydrates
• 1.1 grams protein
• 0.4 gram fiber
• 805 international units vitamin A (16 percent DV)
• 7.5 micrograms vitamin K (9 percent DV)
• 0.2 milligram manganese (9 percent DV)
• 4.4 milligrams vitamin C (7 percent DV)
• 29.5 micrograms folate (7 percent DV)
• 0.1 milligram vitamin B6 (5 percent DV)
• 0.7 milligram iron (4 percent DV)

Uses in Traditional Medicine

Does kimchi taste sour? According to Ayurveda, it is considered a sour food that can be helpful in balancing the Vata dosha. The taste of sour foods is believed to encourage good digestion, boost energy and aid in the elimination of excess wind in the body (think symptoms like bloating and gas). It’s also thought to generally enliven the senses.

Probiotic-rich foods have a rich history in Asia so it’s no surprise that Traditional Chinese Medicine (TCM) values kimchi for its beneficial probiotic effects on the digestive and immune systems.

Kimchi has been served daily at virtually all meals in Korean households for thousands of years. The benefits of probiotics found in this fermented food and other foods have only become common knowledge in more recent years. For all these centuries, people in Korea have been consuming a traditional food that truly doubled as a traditional medicine whether they realized it or not.

History

Kimchi, first called ji, was born during the pre-modern period of the Three Kingdoms of Korea. It was first made using just cabbage and beef stock — a simple and resourceful recipe using widely available and inexpensive ingredients.

Although red chilis are what give it its signature color and spice, this ingredient wasn’t actually available in Korea until the Europeans introduced it to Asian countries after originally finding it in the Americas. Koreans first had access to red chili after the Japanese invasions of 1592–1598. It then became a staple ingredient not only in kimchi, but many other Korean recipes, too.

As the national dish, kimchi has played an important role in Korean cuisine for hundreds of years. During South Korea’s involvement in the Vietnam War, for example, the Korean government requested that Americans help feed the hungry and desperate South Korean troops with this fermented food, because it was said to be “vitally important to the morale of Korean troops.” Because it is able to help kill intestinal bacteria and improve immunity, it was vital for troops living in harsh environments that didn’t contain many nutrients.

This probiotic food can be categorized by its main ingredients, regions where it originally stems from and seasons. Korea’s northern and southern sections have a considerable temperature difference. This has affected the availability of various vegetable and spice ingredients. A recipe from the northern parts of Korea tends to have less salt and red chili. It usually does not include brined seafood for seasoning like a Korean recipe from southern Korea typically does.

Other variations in these recipes are due to changes in the seasons, which over the years led people to use fermentation as a way of preserving vegetables that were in season and overly abundant. Before modern refrigeration existed, kimchi was a great way to reduce spoilage and prolong freshness of harvested ingredients, like fresh vegetables and herbs in summer or nutrient-dense sweet potatoes in the cooler months.

Today, even though specialty “kimchi refrigerators” are sometimes used in Korea that have precise controls to keep different varieties at optimal temperatures, many Koreans continue to prepare it according to honored traditional and seasonal preparation methods.

Kimchi vs. Sauerkraut

Kimchi and sauerkraut are two powerhouse fermented foods with cabbage as their star ingredient. Just like with kimchi, the kind of sauerkraut you want to buy is the type that’s been prepared in the traditional way and is refrigerated in order to preserve the live and active cultures.

The same process used to make kimchi (lactic acid fermentation) is also used to make sauerkraut. When fermented optimally, both are rich sources of beneficial probiotics and enzymes.

Both of these cabbage-centric delights are typically described as salty and sour. Can you eat kimchi on its own? Kimchi and sauerkraut are most often consumed as accompaniments to larger dishes, but you can totally eat them by themselves.

A good homemade sauerkraut typically only contains two ingredients: cabbage and salt. You can also include some caraway seeds like in this sauerkraut recipe. Homemade kimchi involves not only more ingredients (around 10), but a little more effort as well.

How to Use

If you’re wondering where to buy kimchi, you can find jarred kimchi in health food stores and specialty Asian grocery stores. Some major chain grocery stores now carry it too.

There are typically three kimchi products you an choose from in stores: 1) freshly-packed items of salad-type kimchi (called Geotjeori–fresh kimchi, seasoned, without fermentation); 2) refrigerated items of fermented kimchi; and 3) fermented, pasteurized items of shelf-stable kimchi. I highly recommend choosing the second option, which is most health-boosting. Opt for fermented but not pasteurized kimchi.

Although having it with traditional Korean foods like rice and proteins might be the first thing that comes to mind, you can also get creative with this food and use it in savory pancakes, on top of burgers, with eggs, on tacos and many other ways, too.

Once you purchase it or make your own, you may have some of these common kimchi-related questions:

• Is kimchi supposed to be fizzy? Should kimchi bubble when opened? It is very common for it to be fizzy or bubbly. It’s a result of the fermentation process.
• Does kimchi expire? Yes, any store-bought variety will come with an expiration date.
• How long does kimchi last? An opened container can last in the fridge for up to three months while an unopened container can last up to 12 months.
• Is my kimchi rotten? As it starts to go bad, it will begin to taste and smell pungently sour. As with any food, if you see anything strange growing in your kimchi or it really tastes off in a bad way, then, of course, be safe and get rid of it immediately.
• How long does kimchi last unrefrigerated? You always want to store it in the fridge unless you are in those first days of creating homemade kimchi (more on that below). Remember that “real” kimchi has to be refrigerated and unpasteurized for the probiotics to remain intact.

How to Make Kimchi

Throughout Korea, and other parts of the world where Koreans have formed smaller concentrated pockets, numerous kimchi recipes have been formed. Today, it’s possible to find hundreds of different preparation methods available worldwide, all determined by the length of fermentation, main vegetable ingredients and the mix of seasonings used to flavor the dish.

The most common seasonings in a traditional kimchi recipe include brine (salty water), scallions, red chili, ginger, chopped radish, shrimp or fish paste, and garlic — all of which pack in flavor and make this food stand out in any dish.

How do you make homemade kimchi? You can try making your own at home using this simple recipe below. How to make kimchi is really not as hard as you might think!

Risks and Side Effects

As with anything, even healthy foods, you don’t want to overdo it on your consumption. As a fiber and probiotic-rich food, too much may result in gas or bloating. If you’ve never eaten it before, start off with a small quantity.

Salt is used in the creation of kimchi so check with your doctor before adding it to your meals if you are following a low-sodium diet.

Homemade Kimchi Recipe

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• Author: Dr. Josh Axe
• Total Time: 2–5 days
• Yield: 1 quart
• Diet: Gluten Free

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Kimchi is a traditional side dish and staple of Korean cuisine. It consists of fermented and salted vegetables, most commonly Napa cabbage and Korean radishes with a variety of flavorful and spicy seasonings. Learn how to make it!

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Ingredients

• 1 medium head Napa cabbage or purple cabbage
• ¼ cup Himalayan or Celtic sea salt
• ½ cup water
• 6 finely chopped garlic cloves
• 1 teaspoon fresh grated ginger
• 1 teaspoon coconut sugar
• 2 to 3 tablespoons seafood flavor like fish sauce (or use more water to make this a vegan kimchi)
• 1 to 5 tablespoons Korean red pepper flakes (depending on how spicy you like it)
• 8 ounces Korean radish or daikon radish, peeled and cut finely
• 4 scallions, trimmed and cut finely

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Instructions

1. Slice the cabbage lengthwise into quarters and remove the cores. Then slice into fine strips.
2. Add your salt to the cabbage in a large bowl. Use your hands to massage the salt into the cabbage until it starts to become soft and give off water. This might take several minutes.
3. Let the cabbage stand for 1 to 2 hours, then rinse it under water for several minutes. Combine the garlic, ginger, coconut sugar and fish sauce (or water) in a small bowl. Mix to form a smooth paste, then add it to the bowl with cabbage.
4. Add the chopped radish, scallions and seasoning paste. Then massage all the ingredients together using your hands until they are coated. Pack the mixture into a large glass jar and press down on it until the brine rises to cover the vegetables.
5. Make sure to leave at least 1–2 inches of space and air at the top of the jar (important for fermentation). Tightly close the lid and keep the jar standing at room temperature for 1 to 5 days.
6. Check your homemade kimchi once a day, pressing down on the vegetables if need be to keep them submerged under the liquid brine. Taste it after several days to see how if it has become sour enough to your liking. If not, let it continue for several more days before storing in the refrigerator sealed for up to 3 months.

• Prep Time: 20 min
• Category: Snacks, Side Dishes
• Method: Fermentation
• Cuisine: Korean

Nutrition

• Serving Size: 0.5 cup
• Calories: 54
• Sugar: 5.9g
• Sodium: 290mg
• Fat: 0.6g
• Saturated Fat: 0.1g
• Unsaturated Fat: 0.3g
• Trans Fat: 0g
• Carbohydrates: 12.1g
• Fiber: 3.4g
• Protein: 2.4g
• Cholesterol: 0mg

Keywords: kimchi recipe

The post Kimchi: Learn How to Make This Fermented Food appeared first on Dr. Axe.

Made from local, fresh strawberries, it’s a healthy take on the classic beverage. Sit in the shade with this homemade concoction to help cool off on a hot day.

Oh, and the best part? This strawberry lemonade recipe is a sugar-free and refreshing drink — perfect for the summer. Plus, it’s easy to make and requires only four ingredients.

You can also turn this strawberry lemonade mocktail into a cocktail. It pairs best with vodka or gin.

Key Ingredients

What is strawberry lemonade made of? As mentioned above, this strawberry lemonade recipe calls for just four simple ingredients:

• Strawberries: Strawberry nutrition is chock-full of antioxidants like vitamin C, manganese and folate, among several other vitamins and minerals. That’s why strawberries are beneficial for immunity and combating chronic diseases, such as cancer and heart disease. They also aid brain, skin and digestive health.
• Lemon juice: Made from nutrition lemons, lemon juice also supplies a decent amount of vitamin C and benefits the heart, kidneys and skin.
• Stevia: Instead of refined sugar or unhealthy sugar substitutes, stevia provides the sweetness to this strawberry lemonade without the adverse effects. In fact, high-quality stevia can actually support weight loss, along with healthy cholesterol and blood pressure levels. You can also use other healthy, natural sweeteners if stevia isn’t your preferred option.
• Water: When you really need to quench your thirst and stay hydrated, nothing quite beats a cold class of water, and the benefits of drinking water, especially during summertime, are vast — including helping with detoxification, digestion, calorie intake and more.

How to Make Strawberry Lemonade

How do you make strawberry lemonade from scratch? It couldn’t be easier!

Take your ingredients, beginning with the three cups of water and ending with the stevia, dump them into your blender and — you guessed it — blend until your lemonade is smooth and liquified.

That’s it — your blended strawberry lemonade is ready to drink and enjoy on those hot summer days and a recipe you can whip up anytime in a matter of minutes.

If you want a strawberry lemonade vodka cocktail, simply add vodka. Gin also goes well.

Other Healthy Mocktails

• Ginger shots (mix with some sparking water)
• Switchel
• Watermelon agua fresca
• Mango lime drink

Strawberry Lemonade Recipe

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★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆

No reviews

• Author: Dr. Josh Axe
• Total Time: 2 minutes
• Yield: 4
• Diet: Gluten Free

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Description

This strawberry lemonade recipe is a sugar-free and refreshing drink — perfect for summer. It’s easy to make and requires only four ingredients.

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Ingredients

• 3 cups of spring or filtered water
• ½ cup organic lemon juice
• 2 cups organic strawberries, fresh or frozen
• stevia, to taste
• 6 ounces vodka or gin, optional

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Instructions

1. Combine all ingredients in a blender until smooth.
2. If you want a cocktail, consider adding vodka or gin. Or for those who want a cocktail, stir in 1.5 ounces into their drink.

Notes

• You can use a different natural sweetener in place of stevia if you prefer, such as raw honey or monk fruit.
• This recipe is easy to expand. Experiment with different fruits, such as blueberry, peach or raspberry lemonade.

• Prep Time: 2 minutes
• Cook Time: 0 minutes
• Category: Beverages
• Method: Blender
• Cuisine: American

Nutrition

• Serving Size: 281g
• Calories: 30
• Sugar: 4.3g
• Sodium: 8mg
• Fat: 0.3g
• Saturated Fat: 0g
• Unsaturated Fat: 0.3g
• Trans Fat: 0g
• Carbohydrates: 8.6g
• Fiber: 1.5g
• Protein: 0.6g
• Cholesterol: 0mg

Keywords: homemade strawberry lemonade, strawberry lemonade recipe, how to make strawberry lemonade, blended strawberry lemonade

The post Homemade Strawberry Lemonade (Naturally Sweetened) appeared first on Dr. Axe.

Before we get to the making of this delicious chicken paillard salad, what is paillard?

What Is Paillard?

“Paillard” is a French term that simply describes the flattening and quick cooking of a piece of meat. The meat is usually veal, chicken or pork. To make a paillard dish, you can buy the meat in thin slices or you can purchase thicker cuts and use a meat tenderizer to pound them out until they are very thin.

Paillard sounds like a fancy word, but it’s really a straight forward dish to create. It’s often served with just a squeeze of lemon juice or a really simple sauce. If you’re looking for an easy, tasty and nutritious lunch or dinner, chicken paillard is a perfect choice.

So what is chicken paillard exactly? Paillard chicken is a piece of chicken that is very thin, typically cooked quickly on the stovetop in a skillet. There is also grilled chicken paillard and as you would expect, the thin chicken breasts are grilled in this version. Some people like to include a lemon butter sauce for chicken paillard or you can make a chicken paillard salad (like this recipe).

Nutrition Facts

One serving of this chicken paillard recipe contains about:

• 459 calories
• 9 grams carbohydrate
• 1.4 grams fiber
• 2.6 grams sugars
• 17.9 grams fat
• 62.5 grams protein
• 199 milligrams cholesterol
• 426 milligrams sodium (28% DV)
• 26.5 milligrams vitamin B3 (niacin) (190% DV)
• 2.3 milligrams vitamin B6 (175% DV)
• 4.4 milligrams vitamin B5 (pantothenic acid) (88% DV)
• 62.4 micrograms selenium (113% DV)
• 608 milligrams phosphorus (87% DV)

As you can see, one serving of this recipe provides a really well-rounded dose of vital nutrients, and it’s extremely high in protein and B vitamins.

What makes this recipe so nutritious as well as gluten-free? Here are some of the healthy ingredients worth highlighting:

• Chicken: When purchasing chicken for this recipe (or any recipe), I recommend opting for organic, free-range chicken to ensure you’re getting the highest quality meat, which means chickens raised in healthier conditions including no usage of antibiotics. Opting for organic, free-range chicken can also reduce exposure to really harmful bacteria such as salmonella often found in conventional chicken meat.
• Arugula: Chicken paillard is often paired with fresh greens, and arugula’s peppery flavor makes it a perfect pairing. Arugula is impressively high in bone-boosting vitamin K. It’s also rich in beta carotene and vitamin C, both of which are antioxidants known for guarding the body’s cells from damage caused by free radicals.
• Cassava flour: This recipe includes making a roux, but I’m keeping this recipe completely gluten-free by opting for cassava flour, which is made from the yuca root. Cassava flour does not contain any gluten yet easily substitutes for wheat flour in so many recipes.

How to Make Chicken Paillard

To prep for this chicken paillard recipe, you’ll need to have some thin chicken cutlets on hand. You can either buy them thin or make them by buying chicken breast and using a meat tenderizer. Pound the meat on a cutting board until it’s thin. No need to hit the meat too hard!

Not all chicken paillard recipes call for marinating the chicken first, but I recommend marinating it to increase the flavor and tenderness of your final product. Place the raw chicken cutlets into a medium-sized bowl.

Add the marination ingredients, starting with the juice of half a lemon. Add the avocado oil, oregano, salt and pepper.

Mix the cutlets around a bit so the marinade covers them all well. Cover and let them marinate in the refrigerator for at least one hour.

Transfer the chicken breasts to a large pan over medium heat.

Cook for about 10 minutes or until done. Set the cooked chicken cutlets aside on a paper towel so you can make the roux.

In the same pan over medium heat, combine flour, chicken broth and the remaining avocado oil. Whisk to create a light roux.

Pour a small amount of roux into the bottom of your bowls for serving.

Add the arugula. You can also add a cooked grain at this point if you choose, along with cooked vegetables. It’s a very adaptable recipe.

Add the chicken breast and cherry tomatoes.

Top with the remaining roux and a squeeze of lemon. It’s as simple as that. Enjoy!

Other Great Chicken Dishes from Different Cultures

While chicken paillard is a French dish, here are some main dishes from other cultures that also feature chicken:

• Hungarian chicken paprikash
• Greek chicken souvlaki
• Mexican chicken pozole verde
• Thai chicken stir fry
• Mediterranean chicken
• Easy pesto chicken
• Chicken Bryan
• Chicken marsala
• Chicken cacciatore
• Chicken gumbo
• Cajun blackened chicken
• Chicken katsu

Chicken Paillard Recipe

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• Author: Dr. Josh Axe
• Total Time: 35 minutes
• Yield: 4
• Diet: Gluten Free

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Making chicken paillard is a wonderfully French way to make chicken. Usually pounded thin, this marinated chicken paillard is covered with a roux and served on top of a salad. You can also go with cooked grains like rice and cooked veggies.

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Ingredients

• 6 chicken cutlets or 4 tenderized chicken breasts
• 3 tablespoons avocado oil
• 4 tablespoons cassava flour
• ½ cup chicken broth (ideally bone broth)
• 1 cup cherry tomatoes, halved
• juice of half a lemon
• 4 cups arugula
• 1 teaspoon oregano
• ½ teaspoon sea salt
• 1 teaspoon pepper

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Instructions

1. If you buy chicken breast, use a meat pounder and pound it thin on a cutting board. If you use a chicken cutlet, you don’t need to pound the meat.
2. In a medium-sized bowl, marinate the chicken breasts in lemon juice, oregano, salt, pepper and 2 tablespoons avocado oil. Cover and marinate in fridge for at least 1 hour.
3. In a large pan over medium heat, transfer chicken breasts and cook for about 10 minutes or until done. Set aside on a paper towel to make roux.
4. In the same pan over medium heat, combine flour, half-cup of broth and remaining oil. Whisk to create a light roux. About 10 minutes.
5. Pour a small amount of roux at the bottom a bowl for serving.
6. Add arugula, chicken breast and tomatoes.
7. Top with remaining roux and a squeeze of lemon.

• Prep Time: 15 min
• Cook Time: 20 min
• Category: Main Dishes
• Method: Stovetop
• Cuisine: French

Nutrition

• Serving Size: 1 serving (368g)
• Calories: 459
• Sugar: 2.6g
• Sodium: 426mg (28% DV)
• Fat: 17.9g
• Saturated Fat: 2.8g
• Unsaturated Fat: 12.1g
• Trans Fat: 0g
• Carbohydrates: 9g
• Fiber: 1.4g
• Protein: 62.5g
• Cholesterol: 199mg

Keywords: chicken paillard, grilled chicken paillard

The post Chicken Paillard: the Simple French Way of Cooking Chicken appeared first on Dr. Axe.

There’s a reason why turmeric tea is a popular beverage throughout Asia and is known by some as “liquid gold.” The four simple ingredients in this turmeric tea recipe all work to improve your health, whether it’s by reducing inflammation, aiding digestion, improving the health of your heart or strengthening your bones.

Adding my turmeric tea recipe to your daily health regime can help to restore your body and promote your well-being.

So what is tumeric tea good for, and what are all the benefits of turmeric? Let’s take a closer look at the potential turmeric tea benefits, plus how to make your own at home using a few simple ingredients.

What Is Turmeric Tea?

Turmeric tea is a beverage made using either turmeric root or turmeric powder. The turmeric is steeped in a cup of hot water, which helps boost the flavor and nutrient profile of the final product.

Fresh turmeric tea can also be combined with other ingredients, including pepper, lemon, honey, ginger or ginger water, and more, and it can be made with green tea for an extra antioxidant punch.

Why should you make turmeric tea? There’s a simple one-word answer: inflammation. It’s true that inflammation is at the root of most diseases, and it’s an issue modern medicine typically doesn’t focus on.

Like my turmeric latte recipe, my turmeric tea is made with coconut milk, ghee, honey, black pepper and, well, turmeric. The curcumin present in this popular spice is what makes it a functional food and contributes to the many turmeric benefits.

Not only does it help to fight inflammation that can lead to chronic pain, arthritis, degenerative diseases and digestive disorders, but it also boosts the health of your skin and helps to detoxify the body.

Coconut milk and ghee, two other main ingredients in my turmeric tea, are packed with natural fatty acids that also help to reduce inflammation and work to boost the health of your heart and even help you to lose weight.

Have you given ghee a try yet? It tastes like butter, but it’s “buttier,” with a more intense flavor that’s really satisfying. When mixed with coconut milk, it really creates a creamy, rich and filling tea.

And to add a little sweetness to this tea, I add honey, which is one of the best natural sweeteners because it’s packed with vitamins and minerals and can even promote the health of your digestive tract.

These four super-star ingredients create a healthy and fulfilling turmeric tea that can help keep inflammation at bay and satisfy your taste buds.

Turmeric Tea Benefits

Is drinking turmeric good for you? Not only is it an easy and effective way to add turmeric to your diet, but it’s also delicious and jam-packed with health benefits.

Here are a few of the top turmeric tea benefits and why you may want to consider adding it to your morning routine.

1. Decreases Inflammation

Curcumin is the active ingredient in turmeric, and it is thought to be responsible for many of the health benefits of turmeric tea. Curcumin has powerful anti-inflammatory properties and has been shown to help decrease markers of inflammation in several in vitro studies.

Not only can this have a huge impact when it  comes to decreasing symptoms of autoimmune disorders, but it may also help protect against the development of chronic conditions, such as heart disease and diabetes.

2. Relieves Joint Pain

One of the top benefits of turmeric tea is its ability to reduce joint pain and treat arthritis symptoms. In addition to its anti-inflammatory effects, one review published in the Journal of Medicinal Food also showed that taking 100 milligrams of turmeric extract per day was effective at reducing joint pain associated with arthritis.

Fortunately, there are plenty of resources out there for how to make turmeric tea for arthritis. It’s often combined with other anti-inflammatory ingredients, like ginger, raw honey or cinnamon.

3. Supports Weight Loss

Like green tea and ginger tea, many people use turmeric tea for weight loss, and for good reason. According to one study out of Milan, administering curcumin to people with metabolic syndrome increased weight loss, decreased belly fat and reduced total body fat by up to 8 percent.

Historically, turmeric root tea was also used as an appetite suppressant. It was thought to curb cravings and regulate food intake.

4. Enhances Immune Function

Adding turmeric tea to your daily routine can support healthy immune system function to help ward off infections and support better health. In fact, studies show that curcumin can reduce inflammation and prevent oxidative stress and free radical damage to protect against disease.

There are plenty of turmeric tea recipes for inflammation and immunity, all of which can help provide a hearty dose of antioxidants to optimize overall health by reducing free radical damage.

5. May Have Cancer-Fighting Properties

Although research is limited on the effects of turmeric tea on cancer in humans, there have been plenty of promising in vitro studies and animal models suggesting that it could possess potent cancer-fighting properties.

For example, a paper published in the AAPS Journal actually found that curcumin can modify several cell signaling pathways to kill tumor cells and slow the growth and spread of cancer cells. However, additional research is needed to evaluate the potential turmeric tea benefits for cancer in the general population.

6. Regulates Blood Sugar

Studies show that turmeric tea benefits blood sugar control and could help keep blood sugar levels stable.

One in vitro study conducted by the Department of Nutrition and Food Science at Auburn University showed that curcumin is effective at lowering blood sugar by modifying the metabolism of glucose. This could potentially help protect against diabetes complications long term.

7. Manages Cholesterol Levels

One animal model published in the journal Atherosclerosis found that supplementing rabbits with turmeric extract decreased levels of “bad” LDL cholesterol and inhibited cholesterol oxidation, both of which are major risk factors for heart disease.

Similarly, a study out of India also suggests that taking a capsule containing curcumin twice daily improves endothelial function and is comparable to atorvastatin in terms of effectiveness, which is a type of medication used to treat high cholesterol and triglyceride levels.

How to Make Turmeric Tea

How much turmeric tea should you drink a day? While the exact dosage can vary based on how you brew your tea or how much is found in your turmeric tea bag, one to two cups per day is a good starting point and can help maximize the potential turmeric tea benefits, while minimizing potential side effects.

There are plenty of recipes available for how to make turmeric tea with fresh turmeric root, as well as turmeric in dried, ground or powdered forms.

Typically, this involves boiling three to four cups of water, adding one to two tablespoons of turmeric and then allowing it to simmer for at least 10 minutes. Next, the tea should be strained and cooled for a few minutes prior to serving.

You can also easily find turmeric tea bags at health food stores, which can be steeped in hot water to brew a simple turmeric tea.

If you’re looking to spice up your cup of tea, there are plenty of turmeric tea recipe ideas out there to help. Experimenting with ingredients like pepper, lemon or honey can make it easier than ever to enjoy the multitude of turmeric tea benefits that are available.

Ginger turmeric tea, in particular, is made by brewing the root of ginger and turmeric tea to boost the anti-inflammatory effects of your beverage. It can also be steeped in green tea for an antioxidant punch.

Turmeric milk tea, also known as golden milk, is another popular drink that is enjoyed for its creamy flavor, rich texture and powerful healing properties.

To make my anti-inflammatory turmeric tea recipe, start by adding one cup of coconut milk and one cup of water into a saucepan and warm the combination for about two minutes.

Then add one tablespoon of ghee and one tablespoon of honey to the mixture. Stir. Don’t want sugar, then use a full dropper of stevia.

Next, add in the black pepper and 1 teaspoon of turmeric and stir. (The piperine in black pepper can improve the absorption of curcumin.) Warm the mixture for another two minutes.

And your last step is to stir it all together and pour your turmeric tea recipe into glasses.

This recipe should make about two cups of tea. And if you want your tea to be a little sweeter, you can add in a little more honey.

Mmmm … Isn’t this tea super comforting and delicious? It’s hard to believe it’s promoting your health too, right? Enjoy!

Side Effects

Despite the numerous turmeric tea benefits, there are some people who may need to moderate their intake. In particular, those who are allergic to turmeric should avoid it altogether, as it may cause food allergy symptoms like hives, itching and swelling.

Taking high doses of turmeric powder tea may also be linked to several adverse symptoms. Some of the most common turmeric tea side effects include nausea, diarrhea, decreased blood pressure and a higher risk of bleeding.

Enjoying turmeric tea in moderation as part of a healthy diet is the easiest way to prevent side effects.

Final Thoughts

• Turmeric tea is a beverage made using either turmeric root or turmeric powder. The turmeric is steeped in a cup of hot water, which helps boost the flavor and nutrient profile of the final product.
• Turmeric teabags are also available in most grocery or health food stores.
• You can take advantage of the many turmeric health benefits by drinking the herb’s tea, including boosting your immune system, reducing inflammation, fighting cancer, reducing free radical damage and more.

Turmeric Tea Recipe

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• Author: Dr. Josh Axe
• Total Time: 7 minutes
• Yield: 2
• Diet: Gluten Free

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Turmeric tea is a popular beverage throughout Asia and is known by some as “liquid gold.” The four simple ingredients in this turmeric tea recipe all work to improve your health.

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Ingredients

• 1 cup coconut milk
• 1 cup water
• 1 tablespoon ghee
• 1 tablespoon honey (or full dropper of liquid stevia)
• pinch of black pepper
• 1 teaspoon turmeric (powder or grated root)

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Instructions

1. Pour coconut milk and water into the saucepan and warm for 2 minutes.
2. Add in butter, raw honey, black pepper and turmeric powder for another 2 minutes.
3. Stir and pour into glasses.

• Prep Time: 3 min
• Cook Time: 4 min
• Category: Beverages
• Method: Stovetop
• Cuisine: Indian

Nutrition

• Serving Size: 8 ounces
• Calories: 310
• Sugar: 9g
• Sodium: 19mg
• Fat: 29.9g
• Saturated Fat: 25g
• Unsaturated Fat: 3g
• Trans Fat: 0.2g
• Carbohydrates: 12.8g
• Fiber: 0.4g
• Protein: 2.5g
• Cholesterol: 15mg

Keywords: turmeric tea recipe, liquid gold recipe

The post Turmeric Tea Benefits for Immunity & How to Make “Liquid Gold” appeared first on Dr. Axe.

As it turns out, it’s neither and yet both. A Buddha bowl isn’t a political statement or something difficult and finicky to make. Instead, it’s a fun, easy way of eating that’s become one of my favorite ways of whipping up meals when I’m short on time but still want something delicious and creative.

What Is a Buddha Bowl?

You may have come across a Buddha bowl recipe on a café menu or seen them floating around Pinterest. Initially, the name “Buddha bowl” seems kind of random. The cheerful, belly-loving Buddha you’ve likely seen at local takeout places isn’t actually Buddha at all; he’s a monk who lived a good thousand years later. Buddha would’ve been a slim guy who was too preoccupied with keeping himself feeling zen than focusing on his meals.

He did, however, wander through the streets in the morning of whatever village he was hanging out in, carrying a big bowl. As he went past, locals would drop food in it as their donation and he’d eventually eat whatever was in the bowl. That’s right … this was the OG Buddha bowl.

I love this type of recipe because, let’s face it ­— meals are just more fun in a bowl! And while I’ve got my acai bowl and smoothie bowl recipes down pat, Buddha bowls sans Buddha are newer on the scene. They do, however, share similarities with other recipes that have become popular recently.

Are Buddha bowls the same as macro bowls? Not quite, although they share a lot of similarities. Like macro bowls, Buddha bowls usually have a mixture of complex carbohydrates, protein and healthy fats. But on a macrobiotic diet, which is where macro bowls are derived from, you steer clear of meat and eggs. With a Buddha bowl, you can certainly eliminate those ingredients if you’d like, but it’s not a strict rule.

Buddha bowls are also similar to protein bowls which — as you may have guessed — are heavy on the protein foods side of things. But often, protein bowls go really light on the carbohydrates, even the good-for-you complex kind of carbs.

Buddha bowls, instead, are a little bit of all the different types of bowls. The good thing is there’s no hard and fast Buddha bowl recipe. Instead, it’s more of a concept. Buddha bowl recipes typically contain veggies, some sort of bean, a grain and a protein source. Because of how fluid Buddha bowls can be, they’re very easily customizable for all sorts of diets, including vegan and vegetarian.

Buddha Bowl Ingredients

Making Buddha bowls can be a great way to stretch your food budget, too. When building a Buddha bowl, sticking to fresh, seasonal veggies means you can get more bang for your buck. I love opting for a variety of colors and textures — crispy carrots with softer spinach, for example, or crisp bell peppers paired with chewy peas.

The beans included in Buddha bowl recipes mean you’re getting extra fiber and protein cheaply; lentils, chickpeas and black beans are favorites. For grains, you can really get creative. There’s brown rice, of course, but here you could use quinoa, barley, millet or any other ancient grain.

The traditional Buddha bowl is vegan, as Buddhists do not eat meat. While you can definitely keep your Buddha bowls meat-free, if you aren’t vegetarian, adding meat and poached eggs is a good way to bulk up the bowl and add some extra flavor. If you have leftovers in the fridge, a Buddha bowl is a great way to use them up, too. And finally, a great dressing pulls the whole thing together for an Instagram-worthy, great-tasting Buddha bowl.

If you’re confident in the kitchen, Buddha bowls are a nice way to get your inner chef out. But if you need a little guidance, this Buddha bowl recipe is an easy way to ease into the whole thing. Once you get the hang of this bowl, it’s likely you’ll branch out and make your own creations!

Nutrition Facts

This Buddha bowl recipe is brimming with healthy ingredients — in each bowl, you’re getting barley, sweet potatoes, steak, eggs, broccolini, lentils, spinach and more. The dairy-free cashew dressing that’s drizzled over it all will have you wishing you had a bigger bowl.

The Buddha bowl nutrition is off the charts, particularly for certain vitamins and most minerals. Here’s what you’ll get in each Buddha bowl, including the dressing:

• 548 calories
• 58 grams carbohydrates
• 10.1 grams fiber
• 7 grams sugar
• 23 grams fat
• 7.1 grams saturated fat
• 14.3 grams unsaturated fat
• 30.4 grams protein
• 18,923 IU vitamin A (811% DV*)
• 94.2 micrograms vitamin K (105% DV*)
• 0.9 milligrams vitamin B6 (73% DV*)
• 204 micrograms folate (51% DV*)
• 2.1 milligrams manganese (114% DV*)
• 0.9 milligrams copper (101% DV*)
• 576 milligrams phosphorus (82% DV*)
• 5.7 milligrams zinc (71% DV*)
• 203 milligrams magnesium (65% DV*)
• 31.2 micrograms selenium (57% DV*)

*Percentages are based on a diet of 2,000 calories a day.

How to Make A Buddha Bowl

Enough talking about Buddha bowls — it’s time to make ours! Start by preheating the oven to 400 degrees Fahrenheit.

First, prep the veggies by peeling the sweet potatoes and carrots. Cut the broccoli into long stalks.

Spread the sweet potatoes, carrots and broccolini on a baking sheet and coat with the avocado oil, salt and pepper. Stick the baking sheet in the oven for 20 minutes.

Next, make up your chosen grains, such as quinoa. For example, for quinoa, add one cup to just under two cups of water. Bring to a boil, cover and reduce the heat. Simmer for 15 minutes.

While the veggies roast, if you’re using meat, combine the sesame oil, garlic, beef and sesame seeds in a pan over medium heat. Cook until the steak reaches your desired color of doneness, or 8–10 minutes.

It’s time to make the dressing next. Add all of the cashew sauce ingredients into a small bowl, stirring until they’re well-combined.

Lastly, if you’re using eggs, poach four eggs. To poach the eggs, bring four cups of water to a boil in a small pot. When the water is boiling, gently lower the eggs into the water and allow them to boil for 3 minutes. Then remove the eggs and set them aside carefully.

When the veggies are roasted, the steak is cooked and the dressing is complete, it’s time to start building your bowl! Divide all of the ingredients evenly among the bowls. I like putting the grains on the bottom and building up from there …

Place the egg on top so you get that beautiful yolk running over the bowl when you cut into it!

When you’ve assembled your Buddha bowl to your liking, finish it off with the cashew dressing.

Other One-Bowl Meals

• Cobb salad
• Tuna pasta salad
• Kale Caesar salad
• Chicken paillard salad
• Harvest Mason jar salad
• Salmon kale salad

Buddha Bowl with Cashew Sauce

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• Author: Dr. Josh Axe
• Total Time: 45 min
• Yield: 4
• Diet: Gluten Free

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Have you tried the trendy Buddha bowl? This easily customizable salad usually features grains and vegetables, is often vegan but can also include meat if you choose. This version is full of beautifully balanced ingredients, with a divine cashew dressing.

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Ingredients

Salad Base

• 1 tablespoon sesame oil
• 1 teaspoon sesame seeds
• 1 teaspoon garlic, minced
• 1 cup quinoa, uncooked
• 1 cup carrot shavings
• 5 broccolini stalks
• ½ cup lentils, cooked
• 1 cup sweet potatoes, chopped
• 1 cup spinach
• ½ pound flank steak, thinly sliced
• 4 eggs, poached
• 2 tablespoons sprouts
• ¼ cup red cabbage
• ½ teaspoon sea salt
• 1 teaspoon pepper

Cashew Sauce

• ¼ cup cashew butter, unsalted
• 1 tablespoon curry paste
• ¼ cup full-fat canned coconut milk
• 4 tablespoons coconut aminos

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Instructions

1. Preheat oven to 400 degrees F.
2. Prep the veggies, including peeling the sweet potatoes and carrots.
3. Place sweet potatoes, carrots and broccolini on a baking sheet.
4. Coat evenly with avocado oil, salt and pepper. Bake for 20 minutes.
5. Cook the quinoa by putting in a small pan with just under 2 cups of water. Bring to a boil, reduce to simmer, cover and cook for 15 minutes.
6. In a pan over medium heat, combine sesame oil, garlic, beef and sesame seeds.
7. Cook until desired color is achieved, about 8–10 minutes.
8. In a small bowl, combine all cashew sauce ingredients and stir until well-combined.
9. Layer all ingredients divided evenly between 4 bowls for serving.
10. Top with cashew sauce.

• Prep Time: 20 min
• Cook Time: 25 min
• Category: Salads, Main Dishes
• Method: Oven, Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1 (343g)
• Calories: 548
• Sugar: 7g
• Sodium: 451 (33% DV)
• Fat: 23g
• Saturated Fat: 7.1g
• Unsaturated Fat: 14.3g
• Trans Fat: 0g
• Carbohydrates: 58g
• Fiber: 10.1g
• Protein: 30.4g
• Cholesterol: 116mg

Keywords: buddha bowl recipe

The post Buddha Bowl with Cashew Sauce appeared first on Dr. Axe.

Plus, are you looking for new recipes that fall within the guidelines of the Mediterranean diet? My strawberry spinach salad does just that, as it’s full of fresh fruits and vegetables, healthy fats, nuts, seeds and high-quality cheese.

Not only does this strawberry spinach salad include nutrient-rich spinach, avocado and strawberries, but the dressing also packs a healthy punch with beneficial ingredients like extra virgin olive oil, apple cider vinegar and poppy seeds, which are high in minerals like manganese and play a role in many of the body’s chemical processes.

Strawberry and Spinach Health Benefits

Many of the health benefits associated with strawberry nutrition are due to the presence of free radical-fighting antioxidants, including uteolin, gallic acid, flavonols and quercetrin.

Strawberries are also beneficial to your health because they are rich in vitamin C, with one cup providing 149 percent of your recommended daily value.

And to point out one more benefit of eating strawberries, they promote detoxification and help the body to restore the proper digestion, promoting regularity and reducing inflammation. That’s why strawberries are one of the best ingredients for detox drinks.

Meanwhile, spinach nutrition is off the charts. It’s considered to be one of the world’s healthiest foods, with researchers identifying more than a dozen different types of flavonoid antioxidants alone that are present in spinach, not to mention all of its other vitamins, minerals and essential nutrients.

Spinach nutrition has powerful anti-inflammatory and antioxidant abilities, and if you combine that with its very low amount of calories, it is easily one of the most nutrient-rich foods in existence. Like strawberries, it’s a great way to detox your body, too.

Nutrition Facts

This recipe is simply loaded with nutrients. One serving of my strawberry spinach salad made using this recipe contains roughly the following :

• 331 calories
• 27.7 grams fat
• 19.1 grams carbohydrate
• 7.5 grams fiber
• 8.5 grams sugar
• 6.2 grams protein
• 238 micrograms vitamin K (264 percent DV)
• 4,342 IU vitamin A (186 percent DV)
• 62.6 milligrams vitamin C (83 percent DV)
• 1.2 milligrams manganese (71 percent DV)
• 5.7 milligrams vitamin E (38 percent DV)
• 158 micrograms folate (40 percent DV)
• 0.4 milligrams vitamin B2 or riboflavin (35 percent DV)
• 0.3 milligrams copper (35 percent DV)
• 161 milligrams phosphorus (23 percent DV)

How to Make Strawberry Spinach Salad

To start preparing this strawberry spinach salad, grab a small bowl to mix the ingredients for your dressing. Combine olive oil, apple cider vinegar, lemon juice, honey or maple syrup, ground mustard, poppy seeds and salt and pepper to taste.

Mix well, ideally using a whisk to fully emulsify.

Next, add your salad ingredients to a large bowl: spinach, chopped strawberries, chopped red onion, chopped avocado, crumbled goat feta cheese and chopped sprouted almonds.

Pour the poppy seed dressing into the salad and mix it all up until it’s well-combined.

Then I like to refrigerate the salad for about 20 minutes so that it’s served cold and crisp.

And there you have it — a nutrient-rich, heart-healthy and disease-fighting salad that can be served for lunch or dinner. Enjoy!

Other Great Salad Recipes

• Kale Caesar Salad with Salmon
• Mango Walnut Spinach Salad
• Quinoa Kale Salad with Dark Cherries
• Harvest Mason Jar Salad
• Arugula Salad with Pecorino
• Massaged Kale Salad
• Salmon Kale Salad

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Strawberry Spinach Salad Recipe

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• Author: Dr. Josh Axe
• Total Time: 30 min
• Yield: 4
• Diet: Vegetarian

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This is the perfect late Spring, early Summer salad featuring two of the ingredients stars of this time of year: strawberries and spinach. Combined with healthy fats via feta cheese, avocado and almonds, it’s also filling and delicious, especially topped by the poppy seed dressing.

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Ingredients

Salad:

• 6 cups spinach
• 2 cups strawberries, chopped
• ½ red onion, chopped
• 1 avocado, chopped
• ¼–½ cup goat feta, crumbled
• ¼ cup almonds, chopped

Dressing:

• ½ cup extra virgin olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon lemon juice
• 1 tablespoon honey or maple syrup
• ¼ tablespoon ground mustard
• 1½ tablespoons poppy seeds
• se salt and pepper, to taste

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Instructions

1. In a small bowl, mix all the ingredients for the dressing until well-combined and set aside.
2. Combine all the ingredients for the salad in a large bowl.
3. Pour the dressing into the salad and mix until well-combined.
4. Refrigerate for 20 minutes, then serve.

• Prep Time: 10 min
• Category: Salads, Side Dishes
• Method: Mixing
• Cuisine: American

Nutrition

• Serving Size: 1 serving (226g)
• Calories: 331
• Sugar: 8.5g
• Sodium: 128mg (9% DV)
• Fat: 27.7g
• Saturated Fat: 4.8g
• Unsaturated Fat: 21.5g
• Trans Fat: 0g
• Carbohydrates: 19.1g
• Fiber: 7.5g
• Protein: 6.2g
• Cholesterol: 8mg

Keywords: strawberry spinach salad recipe

The post Strawberry Spinach Salad with Poppy Seed Dressing appeared first on Dr. Axe.

But if you’re not familiar with eating kale, it can be a tough food to swallow, thanks to its slightly bitter taste. Luckily, this massaged kale salad will have you eating and loving the vegetable in no time.

This salad takes almost minutes to prepare and uses just a few ingredients. Make this massaged kale salad and become a fan of kale in no time!

Best Ingredients

The health benefits of kale are well documented. The leafy green is absolutely packed with vitamins, especially vitamins K and A. It’s a powerful anti-inflammatory food and brimming with antioxidants. It might even help prevent cancer.

Olive oil does the work of softening the kale. Real, high-quality extra virgin olive oil has well-researched anti-inflammatory compounds, antioxidants that fight free radicals and numerous heart-healthy fats.

Lemon juice helps deliver a zing to the flavor. It’s also loaded with vitamin C and powerful flavonoids, including quercetin, luteolin, apigenin and hesperidin. Quercetin, for example, helps reduce damaging inflammation, may work to relieve allergy symptoms and helps fight pain.

Pine nuts give a little color to the recipe, a nice chewy element as well as additional healthy fats. Pine nut nutrition contains a valuable list of powerful vitamins, minerals and other nutrients.

Lastly, dried cherries add a little sweetness and again, a chewy texture that works well for a kale salad.

How to Make Massaged Kale Salad

First, chop up the kale. Then, in a large bowl, add kale and massage in the olive oil, lemon juice and sea salt.

Then use your hands to massage all the ingredients together.

When the kale looks shiny, the massage kale salad is ready. Serve on four salad plates and add pine nuts and dried cherries. You’ll love the crunch the pine nuts add and the sweetness from the dried cherries — yum!

This massaged kale salad is excellent as a starter or a light lunch. You can even bulk it up and serve it for dinner by adding protein-rich grilled chicken, heart-healthy salmon or avocado slices for a dose of healthy fats. Enjoy your new favorite salad!

Other Great Salad Recipes

• Kale Caesar Salad with Salmon
• Mango Walnut Spinach Salad
• Quinoa Kale Salad with Dark Cherries
• Harvest Mason Jar Salad
• Arugula Salad with Pecorino
• Strawberry Spinach Salad with Poppy Seed Dressing
• Salmon Kale Salad

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Massaged Kale Salad Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 minutes
• Yield: 4
• Diet: Vegan

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Description

Kale is often used in warm dishes, but it can also serve as a great salad if you add the right ingredients and do some fun massaging. You’ll find this salad delicious and extra healthy.

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Ingredients

• 12 ounces organic raw kale, chopped
• 2 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• sea salt to taste
• ⅓ cup pine nuts
• ⅓ cup dried cherries, unsweetened

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Instructions

1. Add kale to large bowl and massage oil, juice, and salt into kale until it becomes shiny.
2. Divide onto plates and top with nuts and cherries.

• Prep Time: 5 min
• Category: Salads
• Method: Massaging
• Cuisine: American

Nutrition

• Serving Size: 1 serving (124g(
• Calories: 222
• Sugar: 11.4g
• Sodium: 34mg (2% DV)
• Fat: 15.3g
• Saturated Fat: 15.3g
• Unsaturated Fat: 12g
• Trans Fat: 1.6g
• Carbohydrates: 20g
• Fiber: 3.8g
• Protein: 5.4g
• Cholesterol: 0mg

Keywords: massaged kale salad

The post Massaged Kale Salad, with Pine Nuts & Dried Cherries appeared first on Dr. Axe.

But before we get to this delicious moringa tea leaf recipe, let’s look at possible moringa benefits as well as moringa tea side effects.

What Is Moringa Tea?

The many benefits of moringa tea are are impressive to say the least. This is a superfood that is gaining in popularity for good reason!

Moringa is known to be used medicinally for a number of health concerns, including anemia, asthma, digestive troubles, headaches and joint pain. It’s also used as a remedy for swelling and a variety of infections, including bacterial, fungal and viral types.

Moringa tea comes from the Moringa oleifera tree, also known as the “horseradish tree” or “drumstick tree.” It’s a small deciduous tree with clusters of white flowers, and it is native to tropical Asia.

It takes roughly seven pounds of moringa leaves to make just one pound of dried powder.

Moringa tea is naturally low in calories and has zero sugar content. In terms of vitamins and minerals, it’s exceptionally high in vitamin A.

It also contains notable amounts of other really key nutrients like iron and calcium.

The most nutrient-dense versions of moringa leaf tea or moringa powder are organic and have been dried slowly under low temperatures. (This helps maintain delicate beneficial compounds.) This recipe is for a moringa tea latte, but you can also purchase moringa tea bags and simply add hot water to create a quick Moringa oleifera tea.

What Are the Side Effects of Taking Moringa?

Can I drink moringa tea every day? What are the side effects of taking moringa tea?

Since moringa is a newer “superfood,” people have questions like these about moringa — and they are good ones!

It’s best to start off with a half teaspoon to one teaspoon of moringa per day to avoid unwanted side effects.

Moringa can have laxative effects and cause an upset stomach in high doses or when used too frequently, which is why most consumers choose to include it in their diets every several days rather than every single day to avoid these possible moringa side effects.

Recipe Nutrition Facts

One serving of this recipe contains about:

• 98 calories
• 6.8 grams carbohydrates
• 0.2 grams protein
• 7.5 grams fat
• 1.1 grams fiber
• 4 grams sugar
• 243 milligrams sodium
• 3,562 international units vitamin A (71 percent DV)
• 696 milligrams calcium (54 percent DV)
• 2​ milligrams iron (13 percent DV)
• 2 micrograms vitamin D (9 percent DV)

As you can see, this moringa tea latte has a lot of nutrients — many of which are thanks to the moringa powder, but some of them are also coming from the delicious cashew milk.

How to Make Moringa Tea

How do you prepare moringa tea? Making moringa tea can’t really get any easier and tastier than this recipe.

You simply combine and heat up four ingredients: moringa leaf powder, coconut oil, maple syrup and cashew milk. Then you blend them until frothy and enjoy a tasty moringa tea latte.

This recipe is for two people or two servings, but simply cut the ingredient amounts in half to make it for one.

In a small pot over medium heat, combine all four ingredients.

Whisk thoroughly until everything is well-combined, especially the moringa powder.

Bring it to just under a boil, and then remove from heat. Pour mixture into a blender, and blend until frothy and smooth.

Divide evenly between two mugs and serve.

Moringa Tea Latte Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 minutes
• Yield: 2
• Diet: Gluten Free

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Making a moringa tea latte can’t really get any easier and tastier than this recipe. You simply combine and heat up four ingredients: moringa leaf powder, coconut oil, maple syrup and cashew milk.

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Ingredients

• 1.5 tablespoons moringa powder
• 3 cups cashew milk
• 2 teaspoons maple syrup
• 2 teaspoons coconut oil

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Instructions

1. In a small pot over medium heat, combine all ingredients, and whisk thoroughly until well-combined.
2. Bring to almost boil, and then remove from heat.
3. Pour mixture into a blender, and blend until frothy and smooth.
4. Divide evenly between two mugs, and serve.

• Prep Time: 10 minutes
• Category: Beverages
• Method: Blender
• Cuisine: Indian

Nutrition

• Serving Size: 1 cup
• Calories: 98
• Sugar: 4g
• Sodium: 243mg
• Fat: 7.5g
• Saturated Fat: 4.2g
• Unsaturated Fat: 3.3g
• Trans Fat: 0g
• Carbohydrates: 6.8g
• Fiber: 0.2g
• Protein: 0.2g
• Cholesterol: 0mg

Keywords: moringa tea, moringa latte, moringa tea latte, moringa tea recipe

The post Moringa Tea Latte Recipe appeared first on Dr. Axe.

Smoothie bowls — like the popular acai bowl recipes — are super easy to make right at home. This coconut yogurt chia seed smoothie bowl is the perfect way to kickstart your mornings, made in the comfort of your own cozy kitchen in just 5 minutes.

By using coconut yogurt in this recipe, I’ve kept it dairy free, but still packed with flavor and creamy texture.

Key Smoothie Bowl Ingredients

Yogurt is a must for a good smoothie bowl, as it adds creamy texture as well as fats. I prefer coconut milk in order to avoid dairy. It also contains natural fatty acids that provide extra energy. If you prefer dairy, go with Greek yogurt, which has the added advantage of being high in protein for a yogurt.

Coconut water is also included in this smoothie bowl, for it’s a great way to start the day. Why? Coconut water contains multiple vitamins, minerals and phytochemicals plus plenty of potassium, making it a high electrolyte beverage.

I’ve added chia seeds, one of my favorite sneaky superfoods, for extra nutrients plus crunch texture. Chia is rich in protein (amino acids), omega-3 fats, fiber, manganese, phosphorus and calcium.

Bananas are a great addition because they blend so well with the yogurt and add natural sweetness, plus they’re loaded with fiber.

Speaking of sweetness, rather than resorting to sugar or even honey or maple syrup, go with dates. They’re rich in fiber, vitamins and minerals.

I’ve used blueberries to add some color and a heap of antioxidants, but you can use your favorite berries. Let’s make this photo-worthy breakfast!

How to Make a Smoothie Bowl

Start by adding the first six ingredients to a blender or food processor and blending until nice and smooth. Those benefit-rich blueberries give this coconut yogurt smoothie bowl that lovely hue.

Place the blended mix in an airtight container and let it chill in the refrigerator for about 20 minutes. Then add the smoothie mix to a bowl and go wild with the toppings.

I love adding berries, coconut flakes and hemp seeds for a dose of healthy fats. Don’t forget to take a photo of your awesome coconut yogurt chia seed smoothie bowl before serving and enjoying!

Chia Seed Smoothie Bowl

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• Author: Dr. Josh Axe
• Total Time: 5 min
• Yield: 4
• Diet: Gluten Free

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No need to buy an overpriced smoothie bowl at a hip cafe. Instead, just get these lovely ingredients and whip up your own.

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Ingredients

• 2 bananas, sliced
• 4 dates, pitted and halved
• 2 cups coconut milk yogurt (or Greek yogurt)
• ¼ cup coconut water
• 1 cup blueberries
• ¼ cup chia seeds
• optional toppings: hemp seeds, blackberries, raspberries, sliced strawberries

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Instructions

1. Place the first 6 ingredients in a food processor and blend until smooth.
2. Place in an airtight container and allow to chill for 20 minutes prior to serving.
3. Add to bowls and top with hemp seeds, sliced strawberries, blackberries and raspberries.

• Prep Time: 5 min
• Category: Breakfasts
• Method: Blender
• Cuisine: American

Nutrition

• Serving Size: 1 bowl (253g)
• Calories: 239
• Sugar: 20.3g
• Sodium: 76mg (5% DV)
• Fat: 8.7g
• Saturated Fat: 3.1g
• Unsaturated Fat: 5.1g
• Trans Fat: 0g
• Carbohydrates: 35.9g
• Fiber: 8.7g
• Protein: 7.5g
• Cholesterol: 16mg

Keywords: smoothie bowl recipe, chia seed smoothie bowl

The post Berry Chia Seed Smoothie Bowl appeared first on Dr. Axe.

For people on a gluten- or dairy-free diet, you’re good to go because the base of these bars are made with cashew butter, the perfectly healthy alternative.

What Is a Cheesecake Bar?

A cheesecake bar is exactly what it sounds like — cheesecake that has been chilled and divided into bars. This makes it easy to pass out dessert at a party or to your family, and it helps you to be aware of your portions.

My cheesecake bars are also raw, so there’s no baking required. That’s why this recipe is so simple and only requires you to throw the ingredients into a blender.

Best Cheesecake Bar Ingredients

Most cheesecakes are made with white sugar, cream cheese, heavy whipping cream and even graham crackers for the crust. Don’t get me wrong, growing up I used to love eating cheesecake, but to me it’s no longer worth the gamble. Am I going to be feeling bloated afterwards? Maybe the sugar will give me a headache or the crust will throw off my digestion.

That’s why I started making cheesecake with much simpler and healthier ingredients.

I decided to use sprouted cashew butter instead of cream cheese. Cashew butter also has a creamy texture, plus cashews are rich in unsaturated fatty acids, plant-based protein, dietary fiber, antioxidants and minerals like copper, zinc and magnesium.

Instead of using artificial or processed sweeteners, I use dates and honey for my cheesecake bars. Medjool dates are the healthiest sugar alternatives, which is why you often see them in all-natural energy balls or bars. They are undeniably sweet, but completely unprocessed; plus, they can help to lower your cholesterol, boost your bone health and prevent constipation, which is why I often use them as a pre-workout snack.

Raw honey has incredible nutritional value, most notably, it works to relieve seasonal allergy symptoms and boosts your overall immunity.

How to Make Cheesecake Bars

This is a really simple recipe. Start by adding all of your ingredients to a food processor or blender. That’s sprouted cashew butter, raw honey, fresh lemon juice, Medjool dates, vanilla extract and sea salt.

Adding lemon juice to this mixture gives it a great tartness that you get from your classic cheesecake. Make sure you use fresh lemon juice and not lemon juice from concentrate. I like to squeeze my own, but you can also find fresh lemon juice in most grocery stores.

Did you know that vanilla extract is a powerful antioxidant that can help to lower your cholesterol naturally and boost your mental health? It’s true. Try to use a high-quality vanilla extract for your baking to get these awesome benefits.

Blend the ingredients until you have a smooth and creamy texture. If your blender gets jammed up in the process, just move the mixture around with a spoon and start again.

And just like that, your cheesecake batter has been made! You can even eat it just like this, as a pudding. The last step is to spread your cheesecake mix out to make bars.

Press your cheesecake mix into a pan lined with two sheets of parchment paper — this way you can slide out the parchment from both sides when the bars are ready. Put the pan into the refrigerator for about an hour until the mixture becomes hard. Then cut the mix into square bars and they’re ready to enjoy!

Looking for other healthy snack bars? Try these recipes:

• Chocolate Chip Cookie Bars
• Quinoa Crispy Bars
• Pumpkin Bars
• Lemon Bars
• Homemade Granola Bars

Cheesecake Bars Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 min
• Yield: 12
• Diet: Gluten Free

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These nutty cheesecake bars are the perfect dessert because they only take five minutes of your time, yet they deliver perfectly on the creamy, sweet, tangy and salty combination. It’ll be the easiest, fanciest dessert you’ll ever make.

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Ingredients

• 1 cup sprouted cashew butter, unsalted
• ⅓ cup lemon juice
• ⅓ cup raw honey
• 4 Medjool dates
• 1 teaspoon vanilla extract
• ½ teaspoon sea salt

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Instructions

1. In blender, chop dates first to make sure they will integrate in the cheesecake smoothly.
2. Combine all remaining ingredients in food processor or blender.
3. Blend until smooth, then scrap into a 8×8 baking pan lined with two sheets of parchment paper
4. Refrigerate for at least an hour.
5. Slice into 12 squares and serve cold.

• Prep Time: 5 min
• Category: Desserts, Snacks
• Method: Blender
• Cuisine: American

Nutrition

• Serving Size: 1 square (46g)
• Calories: 178
• Sugar: 13.2g
• Sodium: 101mg (7% DV)
• Fat: 10.6g
• Saturated Fat: 2.1g
• Unsaturated Fat: 8.1g
• Trans Fat: 0g
• Carbohydrates: 20.1g
• Fiber: 1g
• Protein: 4g
• Cholesterol: 0mg

Keywords: cheesecake bars, lemon cheesecake bars

The post Lemon Cheesecake Bars Recipe appeared first on Dr. Axe.

Well, worry no more. My edible cookie dough recipe is completely safe to eat before it goes in the oven, and it’s delicious if you decide to bake it, too. Win-win! Plus, you won’t find any unhealthy ingredients, like refined sugar, white flour or canola oil here. Only the healthiest, nutrient-rich and anti-inflammatory foods out there.

What Is Edible Cookie Dough?

The popularity of edible cookie dough continues to grow. It seems like people just can’t get enough, with shops and parlors popping up that are exclusively dedicated to serving different flavors of the stuff. I don’t blame them — we’ve been told since we’re kids that we can’t eat it, so of course we want to indulge now that it’s “safe” to do so.

The edible cookie dough recipes out there vary, with some calling for refined, white flour and conventional milk as the main ingredients. As always, I like to find the healthiest mix of ingredients possible. Ingredients that not only taste good, but help my body to function optimally, too.

How to Make Edible Cookie Dough

The base for my edible cookie dough is one cup of almond flour. I love baking (or not baking) with almond flour because it’s a gluten-free flour that boosts heart health, aids in managing blood sugar levels and works as a natural energy booster.

Next I use a half-cup of nut butter. Choose whatever nut butter you like best. I like to use a good quality almond butter because I love the taste, especially when it’s combined with our next ingredient.

The best part — chocolate. It’s necessary for an edible cookie dough recipe, and did you know that there are a number dark chocolate benefits? Dark chocolate (70 percent or higher) protects us from disease-causing free radicals because it’s one of the top high-antioxidant foods.

Add 1½ cups of good quality dark chocolate chips to the mixture. Then add in a quarter cup of coconut flour, half cup of maple sugar and a quarter teaspoon of sea salt. Did you know that adding salt to your dough makes it a little stronger and tighter? It also contributes to the overall flavor of the dough.

Only a few more ingredients left. Add in one-and-a-half teaspoons of pure vanilla extract next. This delicious dessert spice works as a powerful antioxidant, and it helps to reduce inflammation in the body, something that can be helpful for all of us.

And finally, bring in one ripe banana, which will serve as your binder for this edible cookie dough. Bananas are a great source of essential vitamins and minerals, including potassium, magnesium and fiber.

If you just don’t like bananas very much, you have another option. Use one flax egg, which is a tablespoon of ground flax seeds mixed with three tablespoons of water. Either choice will bring the ingredients together and don’t need to be cooked, so they work perfectly for this edible cookie dough.

And after letting your mixture chill for about 10 minutes, your edible cookie dough is officially ready to eat! And, as I promised earlier, this recipe can be served two ways.

If you rather use your dough for baking cookies, preheat your oven to 350 degrees F and roll your dough into small disks that are about 1 inch in circumference and ¼ inch thick. Place your cookie disks on a baking sheet lined with parchment paper and let them bake for 15–18 minutes, until they are light golden brown.

Print

Edible Cookie Dough Recipe

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• Author: Dr. Josh Axe
• Total Time: 28 minutes
• Yield: 20
• Diet: Vegan

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This edible cookie dough recipe is completely safe to eat, vegan and also healthy! Eat it before it goes in the oven, but it’s aslo delicious if you decide to bake it, too.

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Ingredients

• 1 ripe banana or flax egg (1 tablespoon ground flax seeds mixed with 3 tablespoons water)
• ½ cup almond butter or nut butter of choice
• 1 cup almond flour
• ¼ cup coconut flour
• ½ cup maple sugar
• ¼ teaspoon sea salt
• ½ cup dark chocolate chips (70% or higher)
• 1½ teaspoons vanilla extract

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Instructions

1. Mix all contents in a large bowl and refrigerate until chilled, about 10–12 minutes.
2. Eat raw OR if you choose to bake, preheat oven to 350 F.
3. Roll dough into small disks, about 1 inch diameter and ¼ inch thick.
4. Place on baking sheet lined with parchment paper.
5. Bake for 15–18 minutes, or until cookies are a light golden brown.

• Prep Time: 10 min
• Cook Time: 18 min
• Category: Snacks, Desserts
• Method: Oven
• Cuisine: American

Nutrition

• Serving Size: 1 cookie/dough (28g)
• Calories: 121
• Sugar: 7.2g
• Sodium: 31mg (2% DV)
• Fat: 8g
• Saturated Fat: 1.6g
• Unsaturated Fat: 5.8g
• Trans Fat: 0g
• Carbohydrates: 10.5g
• Fiber: 1.9g
• Protein: 2.8g
• Cholesterol: 0mg

Keywords: edible cookie dough, vegan cookie dough, vegan cookies

The post Edible Cookie Dough Recipe — Paleo, Vegan and Gluten-Free! appeared first on Dr. Axe.

In my eggs Benedict recipe, I use immune-boosting, heart healthy, anti-inflammatory foods like avocado, asparagus and tomato. This low-carb breakfast is also high in healthy fats that are key for maintaining optimal health.

So give this eggs Benedict recipe a try — you’ll never go back to the traditional dish again.

What Is Eggs Benedict?

Eggs Benedict is a classic breakfast dish that usually includes an English muffin, poached eggs, Canadian bacon or ham and hollandaise sauce that’s made with egg yolks, butter and lemon juice. Despite the name, the earliest version of the classic recipe goes back to Delmonico’s Restaurant in Lower Manhattan, so it’s an American creation.

When these ingredients are layered and topped with the buttery hollandaise sauce, it serves as a decadent combination, but it can leave you feeling bloated and tired. That’s because of the refined carbs and processed meat that’s included in the traditional eggs Benedict recipe.

To make this a healthier choice for breakfast or brunch, I brought in some nutritious and beneficial ingredients that will boost your energy levels and even improve your heart and brain health. Now you can enjoy this classic dish without the guilt or consequences!

Best Ingredients

Here’s a quick glance at some of the top health benefits associated with the ingredients in my eggs Benedict recipe:

• Asparagus: Asparagus is full of nutrients, including folic acid, potassium, vitamin B6, vitamin A and vitamin C. It’s also very low in calories and has powerful antioxidant and anti-inflammatory properties.
• Avocado: Avocados are one of the best superfoods to add to your diet. They are packed with essential nutrients, including monounsaturated fats that help to reverse insulin resistance and regulate blood sugar levels. (Try our avocado toast recipe for another spectacular brunch item.)
• Tomato: Tomato nutrition is well researched because of its powerful antioxidants. It’s a high-antioxidant food that is one of the best sources of lycopene, an important phytonutrient.
• Eggs: Eggs have a complete amino acid profile, which means that they are a high-quality source of protein. The health benefits of eggs even include weight loss, which is due to the lutein in eggs.

How to Make Eggs Benedict

The first step to making this healthy eggs Benedict is to make the Hollandaise sauce. Our version is full of healthy fats and a cinch to make.

Start by melting the butter or ghee in a small saucepan over medium-low heat. Then add the melted butter, egg yolks, Dijon mustard, lemon juice, sea salt and water into a high-powered blender. Blend it all up until the hollandaise sauce is well combined.

Next, cook up the asparagus. In a medium-size frying pan, add 1–2 teaspoons of either coconut oil or avocado oil and set your stove to medium heat.

Add 1 bunch of asparagus to the frying pan and let them cook until they’re tender. It should take about 8–10 minutes.

Next, you have to cook your eggs.

To poach an egg, bring 2–3 cups of water to a boil in a small pot. When the water is boiling, gently lower the eggs into the water and allow them to boil for 3 minutes. Then remove the eggs and set them aside so that you can begin assembling your eggs Benedict.

Divide the asparagus on two separate plates. Then slice ¼ tomato and add about 3 slices to each plate, right on top of the asparagus.

Optionally, you can use a big slice of sourdough or Ezekiel bread as the bottom layer, so you’d toast and place that on the plate first.

Now slice ½ avocado and add the slices to each plate, on top of the tomato.

You’e ready to add the eggs on top. When you cut into them, the yolk will break over your veggies, which is really what makes these healthy eggs Benedict so tasty.

Your last step is to drizzle on your homemade Hollandaise.

And just like that, you have a super healthy, figure-friendly, low-carb breakfast or brunch. Enjoy!

Other Flavorful Egg Dishes

• Shakshuka
• Sausage and Egg Casserole
• Breakfast Salmon Egg Bake
• Veggie Omelet
• Turmeric Eggs
• Breakfast Casserole

Eggs Benedict Recipe

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• Author: Dr. Josh Axe
• Total Time: 27 minutes
• Yield: 2
• Diet: Gluten Free

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Eggs Benedict is one the most luxurious breakfast or brunch recipes. Here’s a recipe that ups the nutrients and makes it even more delicious at the same time.

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Ingredients

Hollandaise Sauce

• 2 tablespoon grass-fed butter or ghee
• 2 egg yolks
• ¼ teaspoon Dijon mustard
• 1 tablespoon lemon juice
• ¼ teaspoon sea salt
• ½ tablespoon water

Eggs Benedict

• 1 bunch asparagus (16 pieces)
• 1–2 teaspoons coconut or avocado oil
• ¼ large tomato, sliced
• ½ avocado, sliced
• 2 eggs, poached
• chives, chopped
• sourdough or Ezekiel bread, toasted (optional)

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Instructions

1. For the Hollandaise sauce, in a small sauce pan, melt the butter or ghee over medium-low heat.
2. Add all the ingredients into a high-powered blender until well combined.
3. In a medium-size frying pan over medium heat, add coconut or avocado oil.
4. Add the asparagus to the frying pan and pan fry until for tender, about 8–10 minutes.
5. In a small pot, bring 2–3 cups of water to a boil.
6. Once boiling, gently lower the eggs into the water and allow to boil for 3 minutes. Remove the eggs once finished and set them aside for assembly.
7. Divide the asparagus on two separate plates and add sliced tomato and avocado on top. Optionally, add toasted bread on the plate first.
8. Add the eggs and drizzle on the hollandaise.
9. Top with chives.

• Prep Time: 15 min
• Cook Time: 12 min
• Category: Breakfasts
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1 serving (292g)
• Calories: 362
• Sugar: 3.8g
• Sodium: 377mg (25% DV)
• Fat: 31.2g
• Saturated Fat: 11.8g
• Unsaturated Fat: 17.4g
• Trans Fat: 0.5g
• Carbohydrates: 11.6g
• Fiber: 6.4g
• Protein: 12.4g
• Cholesterol: 379mg

Keywords: eggs benedict recipe, how to make eggs benedict

The post Eggs Benedict with Easy Hollandaise Sauce appeared first on Dr. Axe.

So often, we limit ourselves to the same types of meat. But it’s time to broaden your horizons and add lamb onto your family’s menu, and these grilled lamb chops are the perfect way to do it.

Is Lamb Healthy?

Despite being crazy delicious, lamb and lamb chops don’t enjoy the same popularity in the U.S. as they do in other countries, like Greece or Turkey. I hope it becomes more common here, because lamb can be quite healthy. It’s a type of red meat, so it’s full of zinc and iron, similarly to beef.

In fact, one ounce of lamb has about the same calorie count as grass-fed beef but even more of the omega-3 fatty acids that most of us are lacking in our diets.

Lamb is excellent at boosting your immune system, thanks to its high levels of zinc. The mineral is essential for helping to balance hormones, reduce inflammation, fight free-radical damage and even slow down the aging process.

And holy protein! Lamb is packed with the stuff and contains all of the essential amino acids we’re meant to get through our foods, because our bodies can’t make them. If you’re physically active, getting enough protein is even more important, and this lamb chops recipe is a tasty choice.

Nutrition Facts

Lamb chops are a terrific source of B vitamins, especially vitamin B12. This is one of the most common deficiencies, but it’s so vital to our overall health.

You’ll also notice that we’ll use avocado oil here instead of an oil you’re more familiar with, like olive oil. While olive oil has plenty of health benefits, it’s not the best for cooking at high temperatures. I like using avocado oil for those times because it has a higher smoke point.

And if you’re worried about the meat drying out, there’s no need. First, the lamb will be nice and tender from the lamb chop marinade we’ll leave it in for two hours. Then, we’ll lightly baste the chops as they grill to keep them nice and juicy.

How to Make Grilled Lamb Chops

But how do you cook lamb chops? Let’s get started. Start by adding all of the ingredients except for the lamb chops to a large bowl.

Mix them all up. Then add the meat to the lamb chop marinade.

Stick the lamb chops in the refrigerator to marinate for at least two hours. Let the lamb chops come to room temperature before grilling. Keep the marinade but set it aside.

Once the grill is hot, place the lamb chops on it.

As the lamb chops cook, spoon the reserved marinade over the meat. This will keep the lamb nice and juicy!

Grill the lamb chops for about 4–6 minutes on each side to serve them medium-rare. I love serving these grilled lamb chops with roasted potatoes and veggies on the side. It also goes perfectly with tzatziki sauce.

Try these other delicious and healthy Mediterranean meat dishes:

• Greek Chicken Souvlaki
• Mediterranean Chicken

Mediterranean Grilled Lamb Chops Recipe

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• Author: Dr. Josh Axe
• Total Time: 2 hrs 20 min
• Yield: 3
• Diet: Gluten Free

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Lamb is one of the healthiest meats we can eat, but most of us cook it without enough flavorings. The recipe uses a Mediterranean marinade and imparts a sublime flavor and make the meat extra succulent.

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Ingredients

• 6 grass-fed lamb chops
• 4 tablespoons avocado oil
• 2 tablespoons lemon juice
• 6 cloves garlic, minced
• ½ teaspoon fresh thyme
• 2 teaspoon fresh rosemary
• 5 basil leaves, chopped
• ¼ teaspoon nutmeg
• ½ teaspoon cinnamon
• ½ teaspoon coriander
• Sea salt and pepper to taste

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Instructions

1. Mix together avocado oil, lemon, garlic, thyme, rosemary, basil, nutmeg, cinnamon, coriander, salt and pepper.
2. Marinate lamb for at least 2 hours in fridge.
3. Allow lamb to come to room temperature before grilling.
4. Once grill is heated, place lamb chops onto the grill.
5. Carefully spoon marinade over lamb to keep moist while grilling.
6. Grill lamb chops for about 4–6 minutes each side for medium-rare.

• Prep Time: 10 min
• Cook Time: 12 min
• Category: Main Dishes
• Method: Grill or Stovetop
• Cuisine: Mediterranean

Nutrition

• Serving Size: 2 lamb chops
• Calories: 299
• Sugar: 0.3g
• Sodium: 420mg (29% DV)
• Fat: 24.6g
• Saturated Fat: 8.1g
• Unsaturated Fat: 15.9g
• Trans Fat: 0g
• Carbohydrates: 3.3g
• Fiber: 0.5g
• Protein: 25.4g
• Cholesterol: 72mg

Keywords: grilled lamp chops, mediterranean lamb

The post Mediterranean Grilled Lamb Chops appeared first on Dr. Axe.

Here’s a look at the ingredients that you’ll use in this Thai curry recipe …

What Is Curry?

Though  most people equate curry with Indian cuisine, it’s actually much broader than that. “Curry” is a word created by the British in the 19th century, when India was still a British colony. It’s actually an Anglicized version of “kari,” a Tamil word that means “sauce.”

Today, it’s used to describe any saucy dish, whether it’s meat, veg or fish, from mostly South Asian countries like India, Indonesia, Malaysia, Sri Lanka and Thailand. Curries are definitely an international food!

Red vs. Green Curry

Because curries are so broad in what they encompass, there are few hard and fast rules about how to prepare them. One thing you’ll notice, however, is that Indian curries typically use only dried spices, like benefit-rich turmeric, garam masala and the ubiquitous curry powder (an ingredient you’re not likely to find in India, as it’s really just a combination of traditional Indian spices!).

Thai curries, however, frequently use curry pastes, not powder, to add flavor and fragrance. The two most common are red and green, though specialty stores might also carry yellow curry paste. Both curry pastes usually include lemongrass, ginger, kefir lime leaves, cilantro, cumin and turmeric all mixed together.

The main difference between red and green curry paste is the level of heat. Surprisingly, the red chilies in red curry paste aren’t too spicy; it’s actually green curry that packs more of a kick! Yellow is the most mild of them all.

How to Make Thai Green Curry

Let’s get this vegetarian Thai curry recipe going! Start by cooking the brown rice according to the package instructions.

Then, in a large saucepan or wok, add in the coconut oil and vegetables over medium-high heat. Coconut oil is one of my favorite oils to cook with, as not only is it full of healthy fats, it withstands high heat well.

Sauté the veggies for 8–10 minutes, until they’ve softened. This curry packs a nutritional punch. Broccoli helps prevent cancer and strengthens bones, while mushrooms boost immunity. Bell peppers are loaded with vitamin C, and carrots are a fantastic source of vitamin A, which is crucial for maintaining healthy vision.

Reduce the heat and add in coconut milk, green curry paste and ground ginger. Stir the ingredients into the vegetables until well combined, then cover the mixture and let simmer for 30 minutes.

Coconut milk is a common addition in Thai curries, and one that makes it more soupy than Indian curries, which tend to have thicker sauces. I’ve used green curry paste in this recipe; it adds a nice amount of heat without being too overpowering. If you prefer a milder curry,  you could substitute red curry paste instead.

After 30 minutes, add the rice to a serving bowl and top with the veggie Thai curry recipe. Top with green onions and cilantro and serve!

Inspired to make other Thai dishes. First, make this Thai iced tea to go with this Thai curry, then try these delicious recipes:

• Tom Kha Gai
• Soba Noodles Recipe with Turmeric Thai Sauce
• Thai Curry Kelp Noodles
• Thai Coconut Soup
• Thai Chili Sauce
• Thai Spring Rolls
• Thai Chicken Stir Fry

Print

Thai Green Curry Recipe

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• Author: Dr. Josh Axe
• Total Time: 40 minutes
• Yield: 4
• Diet: Vegetarian

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Whether or not you’ve ever made Thai curry before, this Thai green curry is a classic concoction of nutrition-rich vegetables with coconut milk and green curry paste. It’s delicious as a vegetarian dish, but you can add chicken breast if you desire more protein.

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Ingredients

• 1 cup uncooked sprouted brown rice
• 2½ teaspoons coconut oil
• 1 cup broccoli, chopped
• 1 carrot, thinly sliced
• 1 shallot, chopped
• 1 bell pepper of any color, stem and seeds removed, sliced
• 1 cup snow peas
• ½ cup mushrooms
• ½ cup red cabbage, chopped
• ¼ cup peas
• one 13.5-ounce can full-fat coconut milk
• ¼ teaspoon se salt
• 1–1½ tablespoons green curry paste
• 1½ teaspoon ground ginger

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Instructions

1. Cook rice according to package instructions.
2. In a large saucepan or wok, over medium-high heat, add in coconut oil and veggies.
3. Sauté for 8–10 minutes.
4. Reduce heat to medium-low then add in coconut milk, salt, curry paste and ground ginger. Stir until well-combined and allow mixture to simmer for 20 minutes, covered.
5. In a serving bowl, add rice and vegetable curry. Top with green onions and cilantro.

• Prep Time: 10 min
• Cook Time: 30 min
• Category: Main Dishes
• Method: Stovetop
• Cuisine: Thai

Nutrition

• Serving Size: 1 serving (292g)
• Calories: 444
• Sugar: 3.9g
• Sodium: 177mg (12% DV)
• Fat: 25.2g
• Saturated Fat: 20.9g
• Unsaturated Fat: 2.6g
• Trans Fat: 0g
• Carbohydrates: 50.1g
• Fiber: 5.6g
• Protein: 9.4g
• Cholesterol: 0mg

Keywords: thai green curry recipe, green curry, curry recipe

The post Thai Green Curry: Classic, Easy Version appeared first on Dr. Axe.

That’s right, this is a slow cooker Hungarian goulash recipe so get ready for minimal work yet loads of flavor. Could this turn out to be the best Hungarian goulash recipe you’ve ever tasted? Give it a try today and find out!

What Is Goulash?

Goulash can be defined as a stew of meat and vegetables seasoned with paprika and other spices. Goulash has Hungarian origins, which is why it’s often referred to as Hungarian goulash. To this day, it remains a popular dish in Central Europe.

Authentic Hungarian goulash is said to have first been consumed by Magyar shepherds in Hungary in the 9th century. Back then, goulash or Hungarian gulyás, was dried in the sun and stored in bags made from sheep’s stomach so the shepherds could easily transport it around with them. When they were ready to eat the Hungarian goulash again, they would simply add water to it.  It was the perfect way for them to have this hearty soup/stew delight on hand. The signature spice of more recent goulash recipes is paprika, but this spice made from Capsicum annuum peppers actually did not exist until the 18th century.

This Hungarian goulash recipe is for Hungarian beef goulash, but you can also use other meats like free-range chicken to make Hungarian goulash recipes. Centuries ago, they most certainly did not have the kitchen tools (such as a slow cooker) that make this recipe so easy and delicious.

This slow cooker Hungarian goulash is perfect for weekly meal planning and is especially comforting and delicious during the colder months.

How to Make Hungarian Goulash

For this recipe, you’ll need a slow cooker. These devices use moist heat to cook food over a long period of time and are the perfect choice for tender meat and an overall flavor-packed goulash.

For this Hungarian goulash slow cooker recipe, you can go the extra mile and make my beef bone broth recipe for the key liquid component of this stew. It’s possible to buy high-quality bone broth in stores these days, but making homemade bone broth is so delicious.

To prep for this recipe, cut up the potatoes, red pepper, tomatoes, garlic and onions as specified. Also, make sure to de-stem the whole mushrooms. Now you’re ready to braise the beef, deglaze the pan with wine and then simply throw everything into one pot for a low and slow cooking session.

In a large pan over medium-high heat, braise the beef in avocado oil with both paprikas, nutmeg, coriander, cloves, garlic, bay leaves, thyme, mustard, salt and pepper. This should take about five to 10 minutes, or until slightly brown.

Add red wine to deglaze the pan.

Have all of the veggies rinsed, cut and ready to go.

Add the raw veggies to the slow cooker, along with the tomato paste.

Add the braised beef. Last but not least, add the hearty beef bone broth.

Once everything is in the slow cooker, cook on low for six to eight hours.

Serve over your favorite noodles, perhaps gluten-free.

In the mood to create another great Hungarian dish? Try our Hungarian chicken paprikash.

Hungarian Goulash Recipe

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★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆

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• Author: Dr. Josh Axe
• Total Time: 6 hours 15 minutes
• Yield: 4
• Diet: Gluten Free

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A hearty stew popular in Hungary and other Eastern European countries, this Hungarian goulash is a crowd pleaser and also loaded with nutrition, particular vitamin A. Enjoy over your favorite noodles or have as a soup with some crusty bread.

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Ingredients

• 2 tablespoons avocado oil
• 2–3 cups fingerling potatoes, chopped
• 1 pound stew beef
• ½ onion, sliced
• 1 cup baby carrots
• 6 cups beef bone broth, low sodium
• 10 small mushrooms, whole and de-stemmed
• ¾ cup (6 ounces) tomato paste
• 4 tomatoes, diced
• 1 red pepper, sliced
• ½ cup red wine
• 1 tablespoon smoked paprika
• 1 tablespoon sweet paprika
• ¼ teaspoon nutmeg
• ½ teaspoon coriander
• 4 garlic cloves, minced
• 4 cloves, whole
• 3 bay leaves
• 3 sprigs thyme
• ¼ teaspoon mustard powder
• ½ teaspoon sea salt
• 1 teaspoon pepper

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Instructions

1. In a large pan over medium-high heat, braise beef in avocado oil with both paprikas, nutmeg, coriander, cloves, garlic, bay leaves, thyme, mustard, salt and pepper for about 5–10 minutes or until slightly brown.
2. Add wine to deglaze pan.
3. Combine all ingredients in slow cooker and cook on low for 6 hours. Alternatively, cook in a large pot on the stovetop. Bring mixture to a boil, cover, then reduce to a simmer for about 90 minutes or 2 hours, until tender.
4. Serve on your favorite noodle of choice, such as gluten-free noodles or flat noodles.

• Prep Time: 15 min
• Cook Time: 6 hours
• Category: Main Dishes
• Method: Slow Cooker
• Cuisine: Hungarian

Nutrition

• Serving Size: 1 bowl (881g)
• Calories: 415
• Sugar: 14.9g
• Sodium: 414mg
• Fat: 13.6g
• Saturated Fat: 3.1g
• Unsaturated Fat: 9.5g
• Trans Fat: 0.2g
• Carbohydrates: 43.9g
• Fiber: 8.7g
• Protein: 34.9g
• Cholesterol: 82mg

Keywords: Hungarian goulash, goulash recipe, slow cooker goulash, stovetop goulash

The post Hungarian Goulash: A Traditional Beef Stew with Paprika appeared first on Dr. Axe.

What Is Tzatziki?

Tzatziki sauce is a Greek and Turkish based dipping sauce usually consisting of goat or sheep yogurt, mixed with fresh herbs, cucumber, lemon juice and olive oil. The etymology of tzatziki, which is Greek, is derived from the Turkish word cacık found in an 1876 Ottoman dictionary literally meaning “an herb salad with yogurt.” So this tasty nutrition-rich cucumber sauce has been around for a while and is the perfect sauce for your next Middle Eastern inspired dish.

Traditionally, in Mediterranean diet cuisine, tzatziki is served as a dip for grilled meat, such as gyros or chicken souvlaki. You can use it as a sauce for dipping vegetables or slathering on a Mediterranean salad. This tzatziki recipe is extremely versatile, you’ll want to dip everything in it. Not only is it delicious, but your gut will thank you for it.

How to Make Tzatziki Sauce

This gyro sauce is so easy to make and kid-friendly. All you need is a blender and your tzatziki sauce will be ready to go! To keep this tzatziki sauce recipe traditional, I used goat yogurt as the base. I prefer goat yogurt to cow’s milk yogurt since it’s easier to digest and doesn’t contain any frightening hormones or corn-fed milk.

Goat kefir or sheep yogurt would also be an excellent replacement for cow’s yogurt. Fermented goat’s milk is an great source of probiotics, making it a gut-friendly food and anti-inflammatory ingredient. Add goat yogurt to a blender and set aside.

Peel and chop a cucumber and add to the blender. Cucumbers are great for detoxing, aiding in weight loss and are super hydrating. Perhaps you’ve tried my Detox Cucumber Soup?

I added extra virgin olive oil, which is an excellent source of healthy fat and anti-inflammatory as well. Just make sure to find real olive oil in a dark glass bottle and preferably organic. Add in lemon juice, fresh dill and garlic cloves as well as sea salt into the blender.

Not only are your taste buds going to thank you, but your body is receiving so many health benefits from all these fresh herbs and vegetables. Blend your yogurt dip on high until all is well combined.

Top the tzatziki sauce with some smoked paprika for extra flavor, antioxidants and eye appeal and dip (especially into falafel) to your heart’s content.

Dishes that go well with tzatziki sauce include:

• Chicken souvlaki
• Falafel
• Mediterranean grilled lamb chops
• Salmon patties
• Grilled eggplant
• Cucumber tomato salad

Tzatziki Sauce Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 min
• Yield: 8
• Diet: Gluten Free

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Description

Tzatziki sauce is a Greek and Turkish based dipping sauce usually consisting of goat or sheep yogurt, mixed with fresh herbs, cucumber, lemon juice and olive oil. It’s as good as it sounds.

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Ingredients

• 8 ounces goat yogurt
• ½ cucumber, peeled and chopped
• ¼ cup olive oil
• ½ lemon, juiced
• 2 tablespoons chopped fresh dill
• 3 garlic cloves
• ½ teaspoon sea salt
• smoked paprika, to taste (optional)

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Instructions

1. In a blender, combine goat yogurt, cucumber, olive oil, lemon juice, fresh dill, garlic cloves and sea salt.
2. Purée on high.
3. Store in a serving bowl and top with smoked paprika, if desired.
4. Serve alongside falafel or fresh cut vegetables.

• Prep Time: 5 min
• Category: Dips, Sauce, Dressings, Appetizers
• Method: Blender or Food Processor
• Cuisine: Greek

Nutrition

• Serving Size: 1/4 cup (56g)
• Calories: 82
• Sugar: 1.6g
• Sodium: 161mg (11% DV)
• Fat: 7.7g
• Saturated Fat: 1.5g
• Unsaturated Fat: 6g
• Trans Fat: 0g
• Carbohydrates: 2.4g
• Fiber: 0.2g
• Protein: 1.3g
• Cholesterol: 4mg

Keywords: tzatziki sauce, tzatziki sauce recipe

The post Tzatziki Sauce: Authentic Greek Recipe appeared first on Dr. Axe.

If you’re wondering what is shakshuka, the word actually means “a mixture” in certain Arab dialects, which makes sense. The traditional version is made from a mix of benefit-rich eggs, tomatoes, chili peppers and onions, but there are dozens of modern interpretations of it — from adding in other veggies like eggplant or spinach, to sneaking in cheese and meats.

What Is Shakshuka?

Shakshuka’s background comes from North Africa, where it’s a staple in Tunisia, Libya and Egypt. It’s also extremely popular in Israel, where the egg dish arrived with a wave of North African immigration in the 1950s. It’s often eaten as a breakfast dish because it’s egg-based, but in Israel, it’s not uncommon to have it as a dinner meal, particularly once temperatures drop.

Traditional shakshuka is meat-free and uses pretty basic ingredients; this is part of the reason why it’s remained so popular, as it’s accessible to prepare even if you’re short on cash.

Is shakshuka healthy? For a deliciously simple meal, shakshuka is super good for you. Because of the eggs, it’s a terrific source of protein. It also uses harissa, a Tunisian chili paste made form olive oil, garlic, chili peppers and spices. That means it packs a punch for your taste buds and your gut. My shakshuka recipe also incorporates yogurt and sauerkraut for an anti-inflammation, probiotic kick.

Best of all, it’s quite easy to cook up but makes an impressive dish. It’s naturally gluten-free, too. So if you’re ready to try a new egg recipe for breakfast, you have to try shakshuka.

How to Make Shakshuka

Begin by heating a large cast-iron skillet over medium heat. Then add in the avocado oil, which is known for its healing properties, along with harissa, red peppers, garlic and spices. Cook, stirring the mixture occasionally, until it thickens.

Next, add in the fire-roasted tomatoes and cook the mix for another 10 minutes.

Add in a handful of fresh basil, stirring to mix in. Then using the back of a wooden spatula, create four indents in the shakshuka mix for the eggs.

Add the eggs to the skillet and cook, uncovered, for another 10 minutes, or until the eggs are as runny or as cooked as you like them.

Serve the shakshuka with yogurt, saukerkraut and more fresh basil.

I hope you enjoy this healthy shakshuka recipe as much – and as often – as I do! (And pair with these amazing sweet potato latkes.)

Other Flavorful Egg Dishes

• Eggs Benedict Recipe with Asparagus
• Sausage and Egg Casserole
• Breakfast Salmon Egg Bake
• Veggie Omelet
• Turmeric Eggs
• Breakfast Casserole

Shakshuka Recipe

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• Author: Dr. Josh Axe
• Total Time: 35 minutes
• Yield: 2
• Diet: Gluten Free

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Description

A Tunisian dish, shakshuka is one of those rare dishes that can work for breakfast, lunch and dinner. It’s very savory and features eggs, the harissa spice, tomatoes and other great flavors. It’s not only delicious but also good for you, and it’s popular across the globe.

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Ingredients

• 2 tablespoons avocado oil
• ½ cup harissa
• 3 tablespoons organic tomato paste
• 2 large red peppers, small diced
• 4 cloves garlic, crushed and minced
• 1½ teaspoon smoked paprika
• 1½ teaspoon chili powder
• ½ teaspoon sea salt
• 1 teaspoons pepper
• 1 teaspoon crushed red pepper
• ½ cup fire roasted tomatoes
• 3 very ripe tomatoes
• 4 pasture-raised eggs
• plain grass-fed dairy or coconut yogurt (optional)
• sauerkraut (optional)
• 1 handful of fresh basil (optional)

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Instructions

1. In a large cast-iron skillet over medium heat, add in the avocado oil, harissa, red peppers, garlic and spices.
2. Cook, stirring occasionally, until mixture thickens.
3. Add in the fire roasted tomatoes and continue cooking for 10 minutes.
4. Using the back of a wooden spatula, form four shallow indents for the eggs.
5. Add in the eggs and cook, uncovered for an additional 10 minutes or until eggs are desired doneness.
6. Serve optionally topped with yogurt, sauerkraut and basil.

• Prep Time: 10 min
• Cook Time: 25 min
• Category: Breakfast, Main Dishes
• Method: Stovetop
• Cuisine: Tunisian

Nutrition

• Serving Size: 1 (549g)
• Calories: 385
• Sugar: 17g
• Sodium: 410mg
• Fat: 24g
• Saturated Fat: 4.6g
• Unsaturated Fat: 17.5g
• Trans Fat: 0g
• Carbohydrates: 29g
• Fiber: 9.4g
• Protein: 16.8g
• Cholesterol: 327mg

Keywords: shakshuka recipe

The post Shakshuka … for Breakfast, Lunch or Dinner appeared first on Dr. Axe.

Even just a few years ago, people were asking, “What is hummus?” It was still considered an exotic dip or something that you’d eat at a Middle Eastern restaurant but probably couldn’t get your hands on in the store.

My, how things change. Hummus is one of the most popular dips out there now, with tons of brands and flavors available.

Like with most foods, though, I prefer making my own hummus recipe. While I always enjoy a good classic recipe, sometimes you need to mix things up a bit in the kitchen!

Enter beet hummus.

Key Ingredients

Hummus has its roots in Middle Eastern cultures, where it’s served at nearly every meal. It’s usually made from chickpeas and tahini, making it a veggie-friendly dip that’s perfect for spreading on bread, eating with veggies or just enjoy on its own.

The beauty of hummus is because it’s such a basic recipe, it’s simple to jazz things up according to your family’s tastes.

Extra garlic? Sure.

Spicy harissa? Yum!

Beet hummus, however, is not one you often see in supermarket refrigerators, so I’m extra excited to bring you this homemade hummus recipe.

What is beet hummus made of, and is beet hummus good for you?

Beets are a terrific source of vitamins and minerals. They’re especially high in disease-fighting antioxidants and have anti-inflammatory properties.

They lend a gorgeous hue to this hummus, too, but more importantly, eating a wide range of fruits and veggies exposes you to a ton of healthy nutrients. If you constantly eat the same vegetables, you miss out on what other, oft-overlooked foods (like beets!), have to offer.

I love this beet hummus recipe because it’s an easy way to add this vegetable into my diet. (For this important vegetable that unfortunately has been genetically modified, make sure you get organic beets.)

Because it’s still made with protein-rich chickpeas, too, you have a vegan beet dip that’s easy to make and delicious to eat.

How to Make Beet Hummus

Let’s make this hummus dip!

Start by preheating the oven to 400 degrees Fahrenheit. Place the sliced beets on a baking tray that’s been lined with parchment paper.

Roast the beets for half hour or until they’re fork tender. This will make them easier to whip into hummus, while also adding a ton of flavor.

Next, add the rest of the ingredients to the food processor, and blend on high.

One of the benefits of hummus is that it’s full of protein because of the chickpeas. It’s also loaded with fiber to keep you feeling satiated.

Tahini, or grounded sesame seeds, is also heart-healthy and loaded with “good” fats.

The lemon adds a nice, fresh zing.

Once the beet hummus has been blended, season it with sea salt and pepper to taste.

I love how colorful this beet hummus is! Top it off with sesame seeds, and serve with freshly chopped veggies.

This roasted beet hummus recipe makes an excellent appetizer or snack. Enjoy!

Healthy, Homemade Roasted Beet Hummus Recipe

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• Author: Dr. Josh Axe
• Total Time: 40 minutes
• Yield: 7
• Diet: Gluten Free

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Description

Hummus is one of the most popular dips out there. If you’re looking to make your own healthy version with a twist, try my beet hummus recipe.

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Ingredients

• 2 large beets, washed and sliced
• one 15-ounce can chickpeas, drained and rinsed
• 2.5 tablespoons tahini
• 2 cloves garlic, smashed
• juice of 1 lemon
• sea salt and pepper to taste

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Instructions

1. Preheat oven to 400 F.
2. Place the beets on a baking sheet lined with parchment paper.
3. Roast for 30 minutes or until fork tender.
4. Add all ingredients to a food processor, and blend on high until well-combined.
5. Serve with freshly chopped veggies.

• Prep Time: 10 min
• Cook Time: 30 min
• Category: Dips
• Method: Oven/Blender
• Cuisine: Middle Eastern

Nutrition

• Serving Size: 97g
• Calories: 129
• Sugar: 4.2g
• Sodium: 153mg
• Fat: 4.4g
• Saturated Fat: 0.5g
• Unsaturated Fat: 3.9g
• Trans Fat: 0g
• Carbohydrates: 18g
• Fiber: 5g
• Protein: 5.6g
• Cholesterol: 0mg

Keywords: how to make beet hummus, beet hummus recipe, roasted beet hummus,

The post Healthy, Homemade Roasted Beet Hummus Recipe appeared first on Dr. Axe.

Most chicken paprikash recipes don’t include many vegetables and definitely not leafy greens, but what’s a main course without some antioxidant-rich greens? I’m taking this easy chicken paprikash recipe up a notch by including collard greens. I think you’ll agree that this dark leafy green is the perfect addition and comes out so flavorful and tender just like everything else in this tasty recipe.

What Is Chicken Paprikash?

Chicken paprikash, also called paprika chicken, is a popular dish in Hungary. A typical chicken paprikash contains meat that has been simmered in a rich and flavorful sauce.

Hungarian chicken paprikash always includes the spice that gives the dish its name — paprika. This bright red-colored spice comes from the chili pepper (Capsicum annuum) plant and is known for adding a distinct peppery flavor to dishes like this one. It’s also loaded with antioxidants.

Just like other authentic hungarian chicken paprikash recipes, this recipe includes a sauce that starts out with a roux flavored with paprika and other spices. For this recipe, rather than using flour to make the roux, you’ll be using gluten-free arrowroot starch.

It’s common to serve chicken paprikash with dumplings or dumpling-like egg noodles, but this recipe skips the dumplings. I recommend serving this recipe with gluten-free noodles. Of course, you can also eat this recipe without noodles, such as over rice.

Nutrition Facts

One serving of this Hungarian chicken paprikash is loaded with nutrients, in particular the vitamins A, K and B6 alongside the minerals selenium and phosphorus. It’s also a very well balanced macronutrient dish, with 32 grams of carbs, 33 grams of fat and 30 grams of fat. Meanwhile, on 3.5 grams of sugar per serving.

One serving contains approximately:

• 540 calories
• 32 grams carbohydrates
• 5.9 grams fiber
• 3.5 grams sugar
• 30 grams protein
• 33 grams fat
• 150 milligrams cholesterol
• 643 milligrams sodium (37 percent DV)
• 3,465 IUs vitamin A (149 percent DV)
• 130 micrograms vitamin K (145 percent DV)
• 1.1 milligrams vitamin B6 (83 percent DV)
• 30 micrograms selenium (55 percent DV)
• 346 milligrams phosphorus (49 percent DV)

How to Make Chicken Paprikash

Before you get started, make sure your oven is preheating to 350 degrees Fahrenheit. You can chop the vegetables while the oven is heating up so they’re ready to be thrown into the mix when it’s time.

In a large dutch oven over medium-high heat, add the avocado oil. While the oil is heating up a bit, salt the chicken. Add the chicken thighs to the pot and braise each side for about seven minutes each. Remove the chicken from the pot and set it aside as you move on to the next steps.

Lower the heat to medium and add arrowroot, shallots, garlic, cayenne, salt and pepper.

Add the paprika, the key ingredient to an authentic chicken paprikash. Sauté for one minute.

Add the chicken bone broth. You can make your own, or use store-bought or a protein powder made from bone broth and mix with water.

Allow the broth mixture to come to a simmer and thicken, whisking continuously, for around six minutes. See how beautiful the color is?

Cut the fingerling potatoes into nice bite-sized pieces and add them to the dutch oven. We used multi-colored fingerling potatoes. You can also go with Yukon Gold potatoes.

Continue to add the remaining ingredients, including the collard greens and tomato.

Add the chicken pieces last so they are laying on top.

Bake for 40 minutes, or until potatoes are fork tender.

While the dish is cooking, prepare the noodles you plan to serve the paprikash over.

Check the chicken thighs for doneness, making sure they register an internal temperature of 170 degrees F. When both are ready, serve this over your favorite noodles.

That’s all there is to it. Enjoy this tender chicken and flavorful sauce! Some Hungarians like to also add some sour cream. Rather than dairy, you can use a vegan sour cream or even coconut yogurt.

If you have a slow cooker, you can also use this recipe to make a slow cooker chicken paprikash. Want to make a chicken paprikash soup? When you’re done making this recipe, simply shred the chicken and omit the noodles. Add a few more cups of chicken bone broth if needed.

Try these other delicious, distinctive dishes that feature chicken thighs:

• Greek Chicken Souvlaki
• Sweet & Spicy Baked Chicken Thighs
• Thai Coconut Chicken Soup

Other Great Chicken Dishes from Different Cultures

• Chicken paillard
• Mexican chicken pozole verde
• Thai chicken stir fry
• Mediterranean chicken
• Easy pesto chicken
• Chicken Bryan
• Chicken marsala
• Chicken cacciatore
• Chicken gumbo
• Cajun blackened chicken
• Chicken katsu

Hungarian Chicken Paprikash Recipe

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No reviews

• Author: Dr. Josh Axe
• Total Time: 1 hour
• Yield: 4
• Diet: Gluten Free

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Description

Chicken paprikash, also called paprika chicken, is a popular dish in Hungary. The chicken and vegetables are simmered in a rich and flavorful sauce, and then it’s served over a base of noodles. It’ll quickly become a favorite to make at home.

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Ingredients

• 4 boneless, skinless chicken thighs
• 2 tablespoons avocado oil
• 6 fingerling potatoes, diced
• 3 cups collard greens, chopped
• 3 cups chicken bone broth
• 1 tablespoon arrowroot starch
• 1 tomato, diced
• ½ shallot, sliced into rounds
• 2 cloves garlic, minced
• 2 tablespoons paprika
• ¼ teaspoon cayenne
• ½ teaspoon sea salt, plus additional for chicken
• 1 teaspoon pepper

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Instructions

1. Preheat oven to 350 degrees F.
2. In a large dutch oven over medium-high heat, add avocado oil.
3. Salt chicken and allow oil to heat for 1 minute.
4. Add chicken to the pot to braise each side for about 7 minutes each.
5. Remove chicken and set aside.
6. Lower heat to medium and add arrowroot, shallots, garlic, paprika, cayenne, salt and pepper. Sauté for 1 minute.
7. Add broth and allow to come to a simmer and thicken, whisking continuously, for about 6 minutes
8. Add remaining ingredients with chicken laying on top.
9. Bake for 40 minutes, or until potatoes are fork tender. Also check the chicken with a meat thermometer, and it should register an internal temperature of 170 degrees F.
10. While the dish bakes, make your favorite gluten-free noodle of choice
11. When the paprikash and the noodles are ready, serve it over the noodles. Enjoy!

• Prep Time: 20 min
• Cook Time: 40 min
• Category: Main Dishes
• Method: Stovetop, Baking
• Cuisine: Hungarian

Nutrition

• Serving Size: 1 dish (542g)
• Calories: 540
• Sugar: 3.5g
• Sodium: 643mg
• Fat: 33g
• Saturated Fat: 7.7g
• Unsaturated Fat: 22g
• Trans Fat: 0.1g
• Carbohydrates: 31.6g
• Fiber: 5.9g
• Protein: 30.3g
• Cholesterol: 150mg

Keywords: chicken paprikash, chicken paprikash recipe, hungarian chicken paprikash

The post Hungarian Chicken Paprikash Recipe appeared first on Dr. Axe.

For centuries, bread was made with only three ingredients: flour, water and salt. Today, commercially made breads that you find in the grocery store can contain a dozen or more ingredients. It’s not surprising then that a high percentage of people report having difficulty digesting modern-day bread.

The original way to make bread was to slowly ferment flour with water in order to create a “starter,” an alternative to baker’s yeast that makes bread naturally rise and gives sourdough bread its signature taste. Not only does sourdough bread stand out in terms of its flavor, but it’s also thought to have some nutritional advantages too.

Why is sourdough bread good for you? Read on to find out why grain fermentation results in a product that is easier to digest, plus how sourdough bread can provide you with more absorbable nutrients, such as selenium, B vitamins, folate and others.

What Is Sourdough Bread?

Sourdough bread is bread made via the fermentation of dough.

Compared to nearly every other bread, what is different about sourdough bread?

Real sourdough is made with a fermented sourdough starter, rather than with yeast. It also has a lower gluten content, lower antinutrient content and lower pH than regular bread.

Sourdough is also often described as having more flavor and complexity and a better texture than yeasted breads.

When flour and water are left at room temperature for at least several days, naturally occurring bacteria (such as lactobacilli) and yeast begin to ferment the dough and produce lactic acid. Lactic acid is responsible for giving the bread its slightly sour but pleasant taste.

Flour naturally contains a variety of yeasts and bacterial spores. When combined with water at room temperature (somewhere between 65 and 85 degrees Fahrenheit), bacteria break down the starch found in wheat into sugars (glucose and maltose), which yeast then metabolize.

Maltose is one byproduct of the bacterial fermentation that yeast thrive off, and in the process they produce carbon dioxide gas, leavening the dough.

It’s thought that some of the oldest sourdough breads date back to at least 3700 BCE in the Fertile Crescent region, although historians are not exactly sure when people first began fermenting grains. The “Encyclopedia of Food Microbiology” points out that “Bread production relied on the use of sourdough as a leavening agent for most of human history; the use of baker’s yeast as a leavening agent dates back less than 150 years.”

Is sourdough the same as Ezekiel bread?

No, although the two have a number of things in common. Ezekiel bread is a sprouted grain bread that is made with whole grains and usually no yeast.

Sprouting grains helps diminish levels of enzyme inhibitors and releases nutrients to more easily be absorbed, much like fermenting does. However, sourdough bread takes longer to make and usually isn’t made with sprouted flour.

Overall the two are comparable in terms of nutrient content.

That’s why they’re among the healthiest bread, along with types like pumpernickel.

Nutrition Facts (Plus Ingredients)

Why is sourdough bread good for you? A lot of it comes from sourdough bread nutrition.

The exact nutrition content of sourdough depends on the exact ingredients used (different types of flours/added grains/oil) and how it’s prepared. Generally, however, it contains a decent amount of:

• calories
• carbohydrates
• protein
• fat
• fiber
• selenium
• folate
• thiamine
• manganese
• niacin
• iron

While wheat flour, water and salt are all you need to make sourdough, sometimes other ingredients are added, including:

• wheat bran
• hard red wheat
• oats
• rye
• barley
• spelt
• triticale
• flaxseeds
• apple cider vinegar
• olive oil
• garlic
• honey
• herbs, such as rosemary

As you can probably tell by now, what really makes this bread unique is the presence of yeast and bacteria species, which also vary depending on how the bread starter is made.

The most common yeast species found in sourdough include:

• Kazachstania exigua (Saccharomyces exiguous)
• Saccharomyces cerevisiae
• Candida milleri
•  Candida humilis

Lactic acid bacterial strains found in this type of bread can include:

• Lactobacillus sanfranciscensis
• L. pontis
• L. fermentum
• L. fructivorans
• L. brevis
•  L. paralimentarius

Why Is Sourdough Bread Good for You?

Research tells us that due to its unique preparation method, the following are some sourdough bread benefits:

1. May Be Easier to Digest Due to Less Gluten/Antinutrients

There’s reason to believe that among people with gluten sensitivity (but not celiac disease), sourdough bread may be more digestible than commercial loaves made with processed wheat flour.

The fermentation process increases acidic conditions in sourdough and helps produce enzymes that partially break down proteins, including gluten. This leads to a lower overall gluten content and decreased levels of phytates/phytic acid and other “antinutrients” that can interfere with nutrient absorption and digestion.

2. Lower Glycemic Index

Studies have found that whole grain sourdough breads have a somewhat lower glycemic index score compared with other types of bread, especially highly processed breads made with white flour.

Whole grain sourdoughs that are made with whole wheat flour, rye and other grains are recommended for those following a Mediterranean diet, due to their supply of filling dietary fiber.

Is sourdough bread good for weight loss? Of course it depends how much you eat of it, but it can be if it helps fill you up and is eaten as part of a balanced diet.

In fact, some studies have found that sourdough tends to lead to higher satiety (fullness) compared to other breads, perhaps because of its protein and carbohydrate digestibility and absorption.

3. Can Be a Good Source of Fiber, Nutrients and Protein

Whole grain sourdough is considered a high-fiber food and also a good source of essential nutrients like selenium, folate, thiamine, manganese, niacin and iron. While it can be difficult to absorb some of these nutrients from grains that haven’t been soaked, sprouted or fermented, studies suggest they are typically easier to absorb from sourdough due to the way that it’s prepared, as are the amino acids in sourdough that form proteins.

Acquiring more of these essential nutrients from your diet is important for supporting functions such as red blood cell production, energy metabolism, immune system activation and more.

How to Make Your Own

While it may be faster and easier to make bread using commercial yeast, the old-school way of making sourdough has recently seen a revival among artisan bakers.

How do you make sourdough bread from scratch? First you need to either make or find a sourdough starter.

Recall that sourdough bread recipes do not use yeast, so a starter (or leavening agent) is essential for helping your bread rise and providing some of its nutritional benefits.

• A starter is also sometimes called a pre-ferment, and it’s made simply by combining flour and water. When left to ferment, it forms into a colony of microorganisms, including wild yeast and lactobacilli. This process usually takes between five to 10 days, depending on the method, temperature and how sour you want the bread to be once cooked.
•  To keep your starter “alive” and active, you need to refresh it by adding more flour and water throughout the process. Once the starter is stable you can keep it in your refrigerator and periodically feed it, about one to two times per week.

What’s the best sourdough bread in the world? This is definitely up for debate, as there are dozens of different ways to make sourdough bread — depending on the equipment you have, amount of time you want to invest and how picky you are about the finished product.

One key difference between sourdough recipes is whether or not you knead the bread. Another thing to consider is the schedule you adhere to in order to allow the bread the rise.

Here’s the basic process involved in making your own sourdough bread from scratch:

• You want your starter to be bubbly and active before making bread, so it should be fed four to 12 hours prior to mixing it with flour and water.
• Combine your ingredients thoroughly, and then let the dough sit so it grows in size.
• You may need to knead or shape your dough one to three more times before it’s ready (although no-knead options are also available). Then the dough is formed into a loaf and baked for about an hour.
• For home bakers, baking in a dutch oven is often recommended, usually with the lid on for a period of time to help steam the bread, then the lid off to crisp it.

If you’re a beginner, a simple way to make sourdough from scratch is to choose a mostly no-knead bread recipe and allow it to “bulk rise” overnight. This means that you prepare the ingredients at night, and then the bread rises while you’re sleeping so it’s ready to be baked when you wake up.

If an overnight rise and not much kneading sound appealing to you, try this sourdough bread recipe:

1. Combine the flours you are using, such as whole wheat and regular bread flour, with salt. Use about 520 grams of flour and a teaspoon of salt. It’s recommended that you weigh your ingredients for the best results — 520 grams of flour is roughly equivalent to 4 cups.
2. Mix 90 grams of your starter (a bit more than 1/2 cup) with 385 grams water (about 2.25 cups). Then pour the wet ingredients into your bowl with the flour, and combine with your hands or a spoon to fully incorporate.
3. Let the dough rest 15 minutes. Then stretch it in the bowl a bit. Cover the dough with a damp kitchen towel, and let it rest on the kitchen counter overnight for 9–12 hours (at 65–70 degrees F).
4. After it rests, in the morning, stretch, fold and shape the dough. Let it sit for one more hour, and preheat the oven to 450. Either line your dutch oven with parchment paper, or sprinkle some cornmeal on the bottom to prevent sticking. (Do not use oil or butter.) Place your loaf in the dutch oven, then “score” the loaf by cutting a big slit on the top that is about one-inch deep and several inches long.
5. Keep the lid on for the first 20 minutes, then take the lid off and bake for another 30 to 35 minutes. Allow the bread to cool for an hour, then dig it!

Other Recipes

Looking for other recipes, such as cinnamon raisin sourdough, herbed sourdough or one for making sourdough bread without a dutch oven? Here are some creative ways to make other types of sourdough:

• “Extra Tangy” King Arthur Sourdough Bread
• 3 Ways to Make Amazing Sourdough Bread WITHOUT a Dutch Oven (You can use a baking stone in your oven, an even hotter temperature, or water in a roasting pan to help with steam and crispness.)
• Fifty-Fifty Whole Wheat Sourdough
• Cinnamon Raisin Sourdough Bread
• Roasted Garlic and Rosemary Sourdough Bread
• Whole Wheat Sourdough Tortillas
• Overnight Sourdough Pancakes

What can you make with your sourdough once it’s done? Give some of these healthy recipes a try:

• Sourdough French Toast
• Healthy Stuffing Recipe
• Sourdough Crackers with Olive Oil and Herbs

Risks and Side Effects

We’ve answered the question of why is sourdough bread good for you. What about the downsides?

Be cautious about buying sourdough bread from ordinary grocery stores. While supermarkets may advertise bread as “sourdough,” it’s probably “ordinary bread to which as dash of dried powdered sourdough starter has been added,” according to a report written by The Guardian.

Your best option in terms of buying real sourdough is checking out small artisanal bakeries, farmers markets and health food stores.

Even though sourdough can be a healthy addition to your diet, it can still be a relatively calorie-dense food. Therefore keeping portions in check is important, especially if you have a whole loaf fresh out of the oven sitting around your kitchen.

To get the most benefit from healthy breads, try pairing them with a healthy source of fat and protein, which will further lower the glycemic load of the meal and make you feel fuller.

Easy Sourdough Bread Recipe

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• Author: Dr. Josh Axe
• Total Time: 9 hours 55 minutes
• Yield: 1 loaf
• Diet: Vegan

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Description

If you’re a beginner, a simple way to make sourdough from scratch is to choose a mostly no-knead bread recipe and allow it to “bulk rise” overnight. This means that you prepare the ingredients at night, and then the bread rises while you’re sleeping so it’s ready to be baked when you wake up.

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Ingredients

• 1 teaspoon sea salt
• 90 grams sourdough starter
• 2 1/4 cups water
• 520 grams whole wheat flour

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Instructions

1. Combine the flours you are using, such as whole wheat and regular bread flour, with salt. Use about 520 grams of flour and a teaspoon of salt. It’s recommended that you weigh your ingredients for the best results — 520 grams of flour is roughly equivalent to 4 cups.
2. Mix 90 grams of your starter (a bit more than 1/2 cup) with 385 grams water (about 2.25 cups). Then pour the wet ingredients into your bowl with the flour, and combine with your hands or a spoon to fully incorporate.
3. Let the dough rest 15 minutes. Then stretch it in the bowl a bit. Cover the dough with a damp kitchen towel, and let it rest on the kitchen counter overnight for 9–12 hours (at 65–70 degrees F).
4. After it rests, in the morning, stretch, fold and shape the dough. Let it sit for one more hour, and preheat the oven to 450. Either line your dutch oven with parchment paper, or sprinkle some cornmeal on the bottom to prevent sticking. (Do not use oil or butter.) Place your loaf in the dutch oven, then “score” the loaf by cutting a big slit on the top that is about one-inch deep and several inches long.
5. Keep the lid on for the first 20 minutes, then take the lid off and bake for another 30 to 35 minutes. Allow the bread to cool for an hour, then dig it!

• Prep Time: 9 hours
• Cook Time: 55 minutes
• Category: Bread
• Method: Baking

Nutrition

• Serving Size: 2 pieces
• Calories: 246
• Sugar: 1.2g
• Sodium: 362mg
• Fat: 1.5g
• Saturated Fat: 0.3g
• Unsaturated Fat: 1.2g
• Trans Fat: 0g
• Carbohydrates: 54.3g
• Fiber: 8.8g
• Protein: 7.5g
• Cholesterol: 0mg

Keywords: sourdough bread recipe

The post Why Is Sourdough Bread Good for You? Benefits + How to Make Your Own appeared first on Dr. Axe.

This is a great go-to breakfast because oats are gluten-free and easier to digest than grains that contain gluten. So for those of you who like to avoid eating gluten foods, like me, try this easy and healthy baked oatmeal recipe.

Steel Cut Oats vs. Rolled Oats

It’s easy to get confused about the difference between steel cut oats and rolled oats. When looking through the oats selection at the grocery store, it seems like every package has big health and flavor claims, so which one is better?

I use steel cut oats in this recipe because they go through very little processing, as opposed to instant or quick oats. Think about it this way: all types of oatmeal start out as plain groats, which are the kernels from whole grains. The difference is in what’s done to the groats during processing. For steel cut oats, the groats are split, or cut into pieces. That’s why they have a chewier texture and nuttier flavor. They also have less of an impact on your blood sugar levels because they aren’t highly processed.

With rolled oats, the groats are steamed to make them soft, pressed between rollers and then dried. They go through a bit more processing than steel cut oats, and for that reason, they cook quicker.

For this baked oatmeal recipe, I chose to use steel cut oats because the nutty flavor and hearty, bigger pieces go perfectly with the other ingredients.

Nutrition Facts

One serving of my baked oatmeal recipe contains roughly the following:

• 353 calories
• 13 grams of protein
• 19 grams of fat
• 47 grams of carbohydrates
• 8 grams of fiber
• 22 grams of sugar
• 0.53 milligrams thiamin (49 percent DV)
• 0.35 milligrams riboflavin (32 percent DV)
• 1 milligram vitamin B5 (22 percent DV)
• 0.3 micrograms vitamin B2 (15 percent DV)
• 0.15 milligrams vitamin B6 (12 percent DV)
• 48 milligrams choline (11 percent DV)
• 225 IUs vitamin A (10 percent DV)
  29 micrograms folate (7 percent DV)
• 3.5 milligrams vitamin C (5 percent DV)
• 0.8 milligrams vitamin E (5 percent DV)
• 0.6 milligrams niacin (4 percent DV)
• 3 micrograms vitamin K (3 percent DV)
• 3 milligrams manganese (174 percent DV)
• 427 milligrams phosphorus (61 percent DV)
• 0.3 milligrams copper (41 percent DV)
• 3 milligrams zinc (40 percent DV)
• 116 milligrams magnesium (37 percent DV)
• 538 milligrams sodium (36 percent DV)
• 18 micrograms selenium (33 percent DV)
• 237 milligrams calcium (24 percent DV)
• 2.4 milligrams iron (14 percent DV)
• 567 milligrams potassium (12 percent DV)