However, there is little scientific research on bone broth for a few reasons. For one there just isn’t much profit to be made from studying it. There is also no standard bone broth recipe, and what ingredients you use, the quality of the bones, and how you prepare the recipe will lead to different nutritional profiles. Lastly, some of the trace minerals believed to be in the broth have never really been determined. According to a 1934 study on bone broth, the liquid contains little nutritional value. However, in general bone broth is a source of protein, with four or more grams per 30- to 45-calorie cup.

The Science on Bone Broth

Plus, there is some research on chicken soup, which is similar to bone broth. One study, published in the journal Chest in 2000, reported that the common home remedy for colds may have a mild anti-inflammatory effect. Chicken soup appears to inhibit the activity of white blood cells, which in turn may halt or help minimize the progression of an upper respiratory infection before it becomes a full-blown cold.

Chicken soup may also make you feel better if you do come down with a virus. In an earlier study published in 1978, 15 healthy adults drank hot water, cold water, or hot chicken soup. Those who had the soup experienced a greater increase in mucus flow, which indicates that soup may help clear nasal passages so you can breathe more easily.

Other Possible Health Benefits of Bone Broth

Beyond that, there is only anecdotal evidence that bone broth may have health benefits. For starters, the claim that bone broth can restore collagen is not proven. And although collagen is important for building bones, there isn’t sufficient evidence that eating collagen leads to stronger bones. Our bodies use collagen wherever it’s needed; you cannot make your body use that collagen to rebuild bones or make your skin smoother, for example.

And while supplementing with collagen may support joint health, it’s unknown how much collagen is in a recipe of bone broth and if that would provide the same benefit as a pill does. For the same reasons, consuming bone broth isn’t proven to relieve arthritis.

Related: The Best Natural Skincare Products in Your Kitchen

Many of my patients have reported improved skin quality. They say that they have more ‘glow’ after adding bone broth to their diets. Keep in mind, this is only anecdotal and there is no research to support this benefit. Collagen supplements may have anti-aging properties, but it’s unknown if bone broth has the same properties. Likewise, the claim that bone broth fights osteoporosis is unproven. Again, it’s unclear how much calcium, magnesium, and other bone-supporting minerals are in a batch of bone broth.

Lastly, some say that bone broth can heal leaky gut syndrome. Some point to the gelatin, a form of collagen, while others credit glutamine, an amino acid that’s involved in many bodily processes and is important for intestinal health. However, there is little scientific evidence that bone broth improves digestive health.

The Bottom Line on Bone Broth

All of this said, I have seen patients start drinking bone broth daily for four to six weeks and report better-looking skin and less hair loss. It may be that the bone broth contains protein and minerals that someone’s diet is missing, making the liquid highly restorative. Still, despite all of the possible benefits of consuming bone broth as part of your diet, keep in mind that no one food is a miracle. If your diet is unhealthy, drinking bone broth won’t do much for you. It’s more important to establish overall healthy eating habits, such as eating more plants and less processed foods.

And if you prefer to eat a plant-based diet and therefore avoid bone broth, try the delicious vegetarian bone broth recipe from Sonima’s resident chef, Amie Valpone, below. Although it is not exactly the same nutritionally as bone broth, it provides plenty of vitamins and minerals from the nutrient-dense vegetables. You can also add vegan collagen-boosting powder. These products contain plant-based ingredients that may boost your body’s natural production of collagen.

Vegetarian Bone Broth

Ingredients

10 cups filtered water
1 cup sliced button or Portobello mushrooms
2 stalks celery, thinly sliced
1 large white onion, thinly sliced
3 cloves garlic, crushed
2 large carrots, peeled and thinly sliced
2 tablespoons finely chopped fresh parsley
2 tablespoons finely chopped fresh ginger
Sea salt and freshly ground pepper, to taste
1 tablespoon plant-based collagen-boosting powder (optional)

Directions

1. Combine all ingredients except collagen in a large pot on the stovetop. Cover and bring to a boil. Then reduce to a simmer and cook for 2 hours. Remove from heat, remove lid, and set aside to cool for 10 minutes.
2. When ready to serve, stir in collagen and use a strainer to separate broth from vegetables (or serve the broth with vegetables, if desired). Serve warm.
3. Store leftover broth in the refrigerator for up to 5 days in a sealed container or in the freezer for up to 1 month.

Yields
Serves 2-4

The post What You Need to Know About Bone Broth appeared first on Sonima.

It’s always a good idea to enjoy vitamin A-rich sweet potatoes with healthy fats. Recent research has shown that a minimum of three to five grams of fat increases our uptake of the beta-carotene in the root vegetable. This recipe features cashews and avocado so you have good amount of healthy fats in every bite. And all of the vegetables add fiber and other nutrients.

Meat Alternative:

Two large organic chicken breasts poached in chicken broth on the stovetop for 15 minutes over medium heat. Remove from the heat and shred with a fork, then add on top of the nachos.

Related: Loaded Baked Sweet Potato Fries

The post Sweet Potato Nachos appeared first on Sonima.

Share

Tweet

Pin

BREAKFAST

Beet Berry Smoothie Bowls With Hemp Seeds

You’ll never guess this fruity magenta bowl has spinach and beets in it. The root vegetable contains anti-inflammatory compounds and may help lower blood pressure. Top this breakfast off with more hemp seeds and nuts, or nut butter, for some added staying power.

Za’atar Spiced Pecans and Quinoa Breakfast Bowl

Za’atar is a Middle Eastern blend of sesame seeds, herbs, and sumac, a spice that lends a lemony zing. Make the quinoa, roasted tomatoes, and spiced pecans at night so you can heat up, top it with an egg, then eat and go in the morning. The protein in this dish will help keep you satisfied.

Blueberry Chia Overnight Oats

This gorgeous meal is also easy to transport to work if you make it in a mason jar. The oat flour (use gluten-free, if you prefer) and chia seeds thicken overnight so it’s perfectly creamy come breakfast time. Plus, the fiber from the oat flour, chia, and blueberries supports healthy digestion.

Savory Breakfast Salad

Salad isn’t the first thing that usually comes to mind when you think of breakfast. But this combo of greens, roasted sweet potato, blueberries, hummus, avocado, hemp seeds, and parsley drizzled in lemon vinaigrette tastes as amazing as it looks. And all those colors are a sign of different antioxidants such as anthocyanins in blueberries and beta carotene in sweet potatoes.

Breakfast (Cookie) Bars

Some recipes for breakfast cookies are, indeed, cookies. However, these contain no refined sugars and white beans to bind all the tasty morsels—gluten-free oats, dried fruit, and pumpkin seeds—together. Consuming legumes and beans may help reduce the risk of type 2 diabetes, high cholesterol, and high blood pressure, and aid in weight management.

Hummus Kale Toast

Nothing against avocado, but it’s not the only toast topper. Garlicky sauteed kale provides vitamins A, C, and K to support eye, immune, blood, reproductive, and bone health. Sprinkle on a generous dose of hemp seeds—one tablespoon has three grams of protein.

Protein Breakfast Bowl

This balanced bowl is loaded with flavor, fiber, protein, and healthy fats. Spiced roasted sweet potatoes, seasoned black beans, crispy chickpeas and creamy spinach are topped with a hard-boiled egg, avocado, and sriracha. There’s no way hunger will come knocking before lunchtime.

Homemade Bircher Muesli

A Swiss physician came up with muesli, an early sort of overnight oats. In this version, unsweetened applesauce and almond milk soften up the oats. A spoonful of almond butter adds a bit of protein, and the apple grated on top provides fiber and may protect against cancer and cardiovascular disease.

Share

Tweet

Pin

LUNCH

Asian Quinoa Salad With Sesame Miso Dressing

This gorgeous salad takes less than 30 minutes to make. Chewy quinoa, tender edamame, and crunchy red cabbage and carrot are mixed with a dressing packed with umami thanks to miso, a fermented soy. Top with sesame seeds and fresh cilantro for extra crunch and a lemony kick.

Vegan Lentil Soup

This hearty soup with a hint of spice from cayenne and ginger is perfect all winter long. Fresh thyme adds an earthy flavor and antioxidants, and don’t skip the fresh lemon juice at the very end—it enhances all the other flavors and brightens the dish.

Broccoli and Kale Caesar Salad

Vegan Caesar? You bet! Blending soaked cashews with capers and lemons creates the classic flavor for this salad. Using kale and adding roasted broccoli and cannellini beans amps up the nutrition compared to the typical Caesar. Top with gluten-free croutons or just sprinkle on extra sunflower seeds—they’re a good source of antioxidant vitamin E.

Black Chickpea Wrap With Tarragon Yogurt

If you can’t find black chickpeas, regular garbanzo beans work in this recipe. Both are a good source of fiber, protein, folate, manganese, and iron. Tarragon adds a hint of anise to the creamy yogurt sauce, but you can use any fresh herbs you like.

Pumpkin Tortilla Soup

Rather than chicken, this tortilla soup calls for cubed pumpkin or butternut squash. Both are good sources of vitamins A, C, and E, as well as the minerals manganese and potassium, which is important for heart health. Top off the smoky, spicy soup with avocado, jalapenos, and crispy gluten-free tortilla strips.

Chopped Kale Salad With Lemon Tahini Dressing

Massaging the kale in oil and lemon juice not only adds flavor but also softens the powerhouse leafy green. While this salad is packed with other healthy ingredients like avocado, cranberries, and almonds, you’ll really love the creamy dressing made with tahini—the same sesame seed butter used to make hummus.

Mango Avocado Chicken Salad

If you haven’t used avocado in place of mayo to make chicken salad, this recipe is the reason to try it! The result is just as creamy, but lower in calories and saturated fat, and higher in fiber. And this isn’t your ordinary chicken salad—it’s full of carrot, cucumber, mango, red bell pepper, raisins, and pecans for loads of flavor.

Israeli Couscous Salad With Roasted Cauliflower, Pistachios, and Dates

Use brown rice for a gluten-free version of this salad that combines chewy grains, crisp-tender roasted cauliflower, crunchy pistachios, and sweet dates and golden raisins. Although quinoa often outshines brown rice, the rice has about 4.5 grams of protein and 3.5 grams of fiber per cup, plus more niacin than quinoa. This B vitamin helps convert food to energy and helps our digestive system function.

Related: For more healthy, tasty and simple recipes, check out our Clean Eating column!

Share

Tweet

Pin

DINNER

Spaghetti Squash Lasagna Boats

This impressive, cheesy dish takes minimal effort. While the squash roasts, make an easy meat sauce (use grass-fed ground beef or organic ground turkey) and sauté some kale with garlic. Mix that with ricotta and the roasted squash, then put it back in the squash shell, top with sauce and more cheese, and pop it back in the oven for a few minutes.

Green Falafel Bowl

Falafel is actually easy to make: Combine the ingredients in a food processor or blender, then bake. Spinach turns these falafel green and adds iron and calcium. The best thing about this bowl is you can customize it. Start with your leafy green of choice, add leftover roasted or fresh veggies, some hummus or other dip, and drizzle on lemon-olive oil vinaigrette.

Butternut Arugula Pasta

Butternut squash as a sauce? Roasting it with fresh thyme and blending with garlic and chili flakes turns it into a rich, creamy, and savory yet slightly sweet pasta companion. Top with chickpeas, peppery arugula, pine nuts, and cheese, if you desire.

Healthy Thai Shepherd’s Pie with Red Curry Beef, Coconut Kale and Pumpkin Mash

This certainly isn’t your grandma’s shepherd’s pie, but she’d enjoy it. Ginger and red curry paste spice up grass-fed beef, which is mixed with creamy kale. Then rather than potatoes, the topping is a blend of cauliflower and pumpkin puree. The recipe can also be made vegan.

Vegan Stuffed Zucchini

Zucchini are a bit of a blank slate when it comes to flavor, yet they’re a good source of fiber, vitamin C, potassium, and folate. Roast them, then fill with spicy black beans for more fiber and protein, and top with a vegan cheese sauce made with tahini for a quick Mexican-inspired weeknight meal. (You can also use real cheese, if you prefer.)

Sun-Dried Tomato, Mushroom, and Spinach Tofu Quiche

Tofu makes a great substitute for eggs in a vegan quiche, plus it’s a complete protein. Fresh chives and basil, nutritional yeast, mushrooms, spinach, and sun-dried tomatoes lend tons of flavor to this satisfying dish. You can omit the crust and bake it in a greased pan if you prefer.

Vegetarian Chili

What is winter without chili? This plant-based version includes pinto and red kidney beans for that stick-to-your-ribs heartiness. But along with the usual chili powder, cumin, paprika, and cumin, you add cocoa powder and cinnamon. Seems unusual, but it deepens the flavor without you noticing. Top with avocado and fresh jalapeno slices.

Easy Thai Curry Hot Pot

Hot pot is an Asian meal enjoyed as a group. There is a bowl of boiling broth in the middle, and you all add other ingredients to cook in the broth. Make this version for your family or when you have guests. Just whip up the garlic-ginger-curry broth, then stir in your desired protein, gluten-free noodles or rice, vegetables, greens, and herbs.

Share

Tweet

Pin

SNACKS

Lemon Ginger Chia No-Bake Snack Bars

Seven ingredients and a food processor are all it takes to make your own healthy snack bars. The combination of gluten-free oats, almonds, chia seeds, and dates adds up to 5 grams each of fiber and protein per bar. Be sure to use the crystallized ginger—it adds the perfect zing to compliment the lemon.

Garlic Rosemary White Bean Dip

We love hummus, but it’s not the only bean dip. This one is super easy, too—process the beans with garlic, olive oil, vinegar, and rosemary. The herb may have antioxidant, anti-inflammatory, anti-diabetic, and anticancer properties.

5-Ingredient Peanut Butter Granola

Granola can be loaded with sugars, but not if you make it at home, following this simple recipe. Combine natural peanut butter, gluten-free oats, chia seeds, vanilla extract, and a little honey. Then spread it out on a cookie sheet and bake. This granola is slightly sweet, crunchy, and full of peanutty flavor. Nibble on it alone or with berries and Greek yogurt.

Chia Berry Shake

You’ll never guess this shake has no dairy. It’s thick and creamy thanks to chia seeds and avocado, which also add some fiber and healthy fats. Use your favorite frozen mixed berries—all are sources of more fiber, vitamins, minerals, and antioxidants.

Sweet Potato Bites With Black Bean Hummus and Guacamole

This snack also makes a great appetizer. Roast slices of sweet potato with spices and top with homemade black bean hummus (or use any flavor store-bought hummus in a pinch) and guacamole. It’s easy and more nutritious than eating chips with dip.

Savory Oat Walnut Granola Bars

These aren’t your typical granola bars with fruit, nuts, and chocolate chips. Instead, they feature oats (use gluten-free) dotted with crumbled kale chips, olives, and walnuts. You can also add chili flakes for some heat. The savory is balanced by the sweetness of honey, which binds it all together. And they take minutes to make.

Simple Lemon Berry Bars

If you love lemon curd pie, you’ll go gaga for these bars. Lemons are full of vitamin C, and the phenolic compounds in berries may protect against conditions such as cardiovascular diseases, inflammation, cancer, and neurodegenerative diseases.

Avocado Tartines With Gribiche Egg Salad

This recipe tops slices of bread with mashed avocado and an egg salad mixed with dijon, shallot, capers, and a blend of herbs: flat leaf parsley, tarragon, thyme, chives, and fennel fronds. Even if you don’t have all the herbs, the taste is delicious—light, fresh, and with a little kick.

The post 32 Meal and Snack Recipes for Clean Eating appeared first on Sonima.

Our nutrition expert, Amie Valpone, recommends the following eight versatile superfoods as a starting point. Stock your kitchen with these basics, get creative with your preparations, and enjoy the benefits of a healthy, balanced diet all year long.

1. Leafy Greens

Leafy green superfoods, such as Swiss chard, kale, spinach, and dandelion greens, are rich in vitamins A, C, and K. They also contain the minerals iron and calcium, so if you’re lactose intolerant or avoid dairy because of digestive issues, consider loading up on leafy greens to help get your calcium fix.

To prepare, add a single tablespoon of extra-virgin olive oil to a large skillet and heat over medium heat. Add 1 clove of minced garlic and cook for 1 minute or until golden brown. Then add 1 head of finely chopped leafy greens and cover. Cook for 2 minutes, then stir until the greens are wilted. Season to taste with ½ teaspoon sea salt and ¼ teaspoon pepper and serve. Leftover sautéed leafy greens keep in a sealed container for up to two days in the refrigerator.

2. Beans, Legumes, Grass-Fed Beef, or Organic Poultry

Beans and legumes are excellent sources of fiber and protein. For examples, versatile chickpeas contain about 12 grams of fiber per cup, which is almost 50 percent of the daily recommended intake for women. They’re also a great source of iron, zinc and copper. Beans and legumes are a great choice if you are vegetarian or vegan, or if you don’t easily digest animal protein.

If you feel more energized eating meat or beans make you bloated and gassy, organic animal proteins such as lamb, grass-fed beef, bison, and chicken are a great options. Choose organic to avoid growth hormones and antibiotics, and select grass-fed beef, which has more heart-healthy omega-3 fatty acids than other beef.

Beans and legumes are delicious served in salads, soups, or even spread on toast. Enjoy grilled or roasted beef and chicken, or add meat to stews, soups, and stir-fries.

3. Nuts and Seeds

Nuts and seeds are high in monounsaturated and polyunsaturated fats and omega-3 fatty acids, which may help fight inflammation and ward off diseases. The healthy fats, protein, and fiber in nuts helps you feel full and satisfied. And certain nuts, such as walnuts, are also loaded with antioxidants, which help protect your body from cellular damage and premature aging. When buying nuts, steer clear of the bulk bins. Many are dirty, making the nuts prone to mold.

Eat nuts and seeds as a snack or tossed into a meal. You can also make your own nut or seed butter: In a mini food processor, blend 2 cups of nuts with ½ teaspoon sea salt until it forms a peanut butter consistency. Scrape down the sides as needed to blend, then transfer to a serving bowl and serve atop whole-grain toast or with sliced apples. Leftover nut butter keeps in a sealed container for up to three weeks in the refrigerator.

4. Gluten-Free Whole Grains

Whole grains are packed with fiber and other nutrients such as the minerals copper, phosphorus, manganese, and magnesium. Millet, quinoa, and wild rice are some of my favorite choices because they have loads more flavor compared to white rice. These grains are also easy to batch cook on a Sunday night; refrigerate the cooked grain in a sealed container to use throughout the week in lettuce wraps, soups, and salads.

To eat, cook ½ cup of any gluten-free whole grain according to the package directions in a medium pot with water or vegetable or organic chicken broth for extra flavor. Remove from the heat and toss in a few tablespoons of your favorite herbs, fruit, and nuts, then toss with olive oil, lemon juice, and salt and pepper. Leftover gluten-free whole grains keep in a sealed container for up to four days in the refrigerator.

Related: Grain-Free Lemon Almond Crackers

5. Fresh Herbs

Fresh herbs contain vitamin C and are loaded with antioxidants and anti-inflammatory compounds. When you purchase fresh herbs, look at the roots to make sure they still look bright green and fresh.

Parsley, basil, and dill are versatile options that work well in salads, while rosemary and thyme are good for seasoning vegetables or roasted meat. You can also add finely chop herbs to scrambled eggs. Store fresh herbs in the fridge in a jar of water like you would flowers to keep them perky.

6. Berries

Scientists have discovered that berries—blueberries, raspberries, blackberries, and strawberries—have some of the highest antioxidant levels of any fresh fruit. They are also a good source of fiber, phytochemicals, and vitamin C. In fact, a cup of strawberries has more vitamin C than a medium orange. They also add a touch of natural sweetness to any recipe without having to use added sugar.

Add fresh berries to yogurt parfaits, as a topping for ice cream, or dip them into creamy almond butter for a sweet treat. Or toss 1 cup frozen berries into your favorite smoothie, and you can forgo adding ice cubes and other sweetener.

7. Avocado

In addition to being addictively delicious, avocados contain more potassium than bananas, and they’re loaded with heart-healthy monounsaturated fatty acids. They also are full of fiber, which helps boost satiety.

To eat, slice a large (and very ripe) avocado in half lengthwise and discard the pit. Serve with a salad of greens or whole grains, on the side of eggs, mashed on toast, or prepared as guacamole.

Related: The Creamiest Avocado Aioli Sauce

8. Citrus

Citrus is often thought of as a powerful source of vitamin C, however, citrus fruits also contain potassium, calcium, and antioxidants to protect our bodies from oxidative stress and free radicals.

Citrus is at its peak ripeness this time of year, and the fruit makes a satisfying sweet and tangy snack. Lemon juice, lime juice, and orange juice are also fantastic used in salad dressings, marinades, or simply squeezed on fresh vegetables or roasted meat or fish.

>>Amie Valpone is the founder of The Healthy Apple and best-selling author of the cookbook Eating Clean: The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body.

The post 8 Must-Eat Foods for a Balanced Diet appeared first on Sonima.

I used yellow and purple cauliflower, but you can use white; all the varieties of cauliflower taste great. We also have a meat alternative for you: Consider roasting a rack of lamb, which requires little to no prep for a heartier dish.

Meat alternative cooking instructions: Cook 1 bone-in leg of lamb (about 5 to 7 pounds) by rubbing it with 2 tablespoons of olive oil and a large pinch of salt and pepper. Broil for 5 minutes in a large rimmed baking dish, flip and then broil for another 5 minutes. Then, roast in the oven at 325 degrees F for about one hour, or until the lamb is tender. Remove from the oven; let rest for 15 minutes. Then thinly slice to serve with this vegetable platter.

Related: Holiday Cleanse Green Juice

The post Holiday Roasted Rosemary Vegetables appeared first on Sonima.

Related: How Important Is Breakfast, Really?

The post Coconut Quinoa Porridge appeared first on Sonima.

The ketogenic, or keto, diet originated as a treatment for epilepsy, but in recent years, it has been tied to weight loss. The plan is high-fat and low-carb. That sounds a lot like Atkins or other low-carb programs, but keto typically has a higher fat-to-protein ratio. Although you can find different versions of the diet, most ketogenic plans recommend a 4:1 ratio of proteins to carbs and consuming about 5 to 10 percent of your calories from carbs, 20 to 25 percent from proteins, and 70 to 80 percent from fats.

Going this low-carb and high-fat puts your body into a state of ketosis. This is a metabolic process where, since your body isn’t getting adequate glycogen to burn, it burns fat instead, which actually produces a ‘cleaner’ energy than glucose. Proponents say this helps you lose weight, improve insulin sensitivity, boost mental and exercise performance, keep your brain sharp, and more.

The ketogenic diet tends to get a bad rep because, for most people, it is difficult to sustain. However, it could be a way to help you cut out less healthy foods, such as sugars and processed carbs (things most of us eat too much of), and begin to eat more vegetables.

The keto plan calls for:

• healthy fats such as avocado, ghee, butter, coconut, olive oil, nuts and seeds, nut and seed butters
• full-fat dairy
• fish, eggs, poultry, beef, pork, and organ meats
• some fruit, such as berries
• non-starchy vegetables such as spinach, kale, cucumbers, broccoli, cauliflower, brussels sprouts, mushrooms, and asparagus

Of course, these foods have benefits and these fats have proven to be heart-healthy. And while full-fat dairy may be favorable for weight loss, we all know the more vegetables we consume, the better. When it comes to proteins, the ketogenic diet recommends fattier choices such as skin-on poultry, chicken thighs, salmon, bacon, and grass-fed ground beef and rib-eye steak. However, I encourage eating grass-fed and pasture-raised poultry and meat, wild fish, and not too much processed meat. (Go easy on the bacon.)

Related: Making Sense of the Science on Fat

Vegetarians and vegans don’t have to miss out on this trend. It is possible to follow a plant-based version, however, this tends to make it harder. Keto- and vegan-friendly foods include: coconut oil, coconut cream, coconut milk, avocado, plant-based oils, nuts, seeds, berries, and non-starchy vegetables.

Aside from focusing on whole foods, health claims about the ketogenic diet are still unclear. There is no standardized keto diet used in studies, and most are short-term trials. We need long-term studies to properly assess if the diet is not only safe and effective for weight loss, but also safe to be a lifestyle. There have also been studies on the ketogenic diet’s impact on neurological diseases, mental disorders, type 2 diabetes, and cancer patients. But here again, we need more research and more human studies to verify any claims that the diet helps with these conditions.

In addition to the lack of substantial scientific support, many experts have more concerns than praise about the ketogenic diet. In fact, U.S. News and World Report ranked the ketogenic diet nearly dead last (#39 out of 40) on its most recent Best Diets list, saying it can be extreme, which can make it hard to follow long-term. And while some keto plans recommend following the diet off and on for a few weeks at a time, that also can be challenging, as it takes discipline to cycle your diet.

Another warning: Anytime you go on the diet, you may experience what is referred to as “keto flu”. This tends to last a week or two as your body adjusts to ketosis. Symptoms may include low energy, bad mood, nausea, headache, dizziness, mental fog, constipation, and other flu-like symptoms. Once your body adapts, however, these side effects should dissipate.

Still, we don’t yet know the long-term effects of maintaining the ketogenic diet. Anyone living with diabetes and taking insulin or oral hypoglycemic agents should talk to their doctor before trying this extreme plan. Also, women who are pregnant should not go keto because the ketosis state could be potentially dangerous to the baby’s growth and neurological development.

Bottom line: There’s much to be discovered about the keto diet that’s not for everybody, but if you’re curious, it might be worth a try. Several dozens of my patients have been on the ketogenic diet for at least two years—some as many as five years—and they are in remarkable health with excellent metabolic biomarkers. If you are eager to learn more and understand the challenges of going keto, try it and see how you feel.

Below is a gluten-free, vegan-friendly recipe following the keto principles from Sonima’s resident chef, Amie Valpone, who adds: “I know the thought of eating enchiladas wrapped in leaves sounds very odd, but trust me. I’ve been serving variations of this recipe to all my guests—vegetarian, keto and paleo friends alike—and they love how light and delicious these enchiladas are. The best part about these enchiladas is the creamy almond ‘cheese’ that’s dairy-free, of course (it’s made from magnesium-rich almonds, which lend a hearty dose of protein to this meal). The spicy arugula is my go-to detoxifying cruciferous vegetable that’s easy to digest, unlike broccoli and cauliflower, which can make you gassy. Meat-eaters, we have an easy grass-fed bison add-on option for you below!”

No-Bake Keto Enchiladas

Ingredients

1 head collard greens
1 large carrot, peeled and thinly sliced
1 cup fresh arugula
2 tablespoons red onion, diced
2 chives, thinly sliced
1 tablespoon sunflower seeds
Sea salt and pepper, to taste

Creamy Almond “Cheese”

1 cup whole almonds, unsalted and blanched
Juice of ½ large lemon
2 ½ tablespoons extra virgin olive oil
1 clove garlic
¼ cup room temperature water, plus more as needed for desired thickness
½ teaspoon sea salt

Easy Enchilada Sauce

1 teaspoon extra-virgin olive oil
1 cup finely chopped red onions
1 tablespoon chili powder
2 teaspoons ground cumin
2 teaspoons garlic powder
1 teaspoon dried oregano
½ teaspoon sea salt, plus more if needed
½ teaspoon pepper
½ cup vegetable broth

Directions

For the Enchiladas:

1. Blanch the collard green leaves one at a time in a large pot of boiling water with a large pinch of sea salt. Make sure to keep the stem out of the pot of boiling hot water so that you can use the stem to hold onto the collards while each leaf is blanching.
2. Blanch each of the collard leaves for 20 seconds each, then holding the stem, remove each leaf from the boiling water and immediately place it in a large bowl of ice water for 30 seconds.
3. Remove from the ice water and lay the leaf on a large kitchen towel to dry. Repeat with the remaining collard green leaves and set aside.

For the Creamy Almond Cheese:

1. Soak almonds in a bowl of boiling hot water for 30 minutes, then drain, rinse well and pat dry with a kitchen towel.
2. Combine all ingredients in a small food processor and blend until very smooth, about 5 minutes, depending on the size of your food processor.
3. Scrape down the sides of the processor as needed. Add more water if you desire a thinner spread consistency.
4. Season to taste with more sea salt, if needed. Store leftover “cheese” in a sealable container in the refrigerator for up to 4 days.

Pro Tip: Pressed for time? No worries. You can make the enchilada sauce, the “cheese” and the ground bison the night before serving this recipe, if desired. However, the actual enchiladas should be made right before serving. If you decide to make these ahead of time, simply heat up the ground bison in a small skillet and the enchilada sauce in a small saucepan for 5 minutes on the stovetop over medium-low heat before adding to the enchiladas.

For the Enchilada Sauce:

1. In a large skillet over medium heat, add the oil and onions. Sauté for 5 to 7 minutes, or until the onions are translucent.

2. Add the spices, sea salt and pepper, stir and sauté for 3 minutes, or until fragrant. Add the vegetable broth and cook for 10 minutes. Remove from the heat and serve warm. Store leftover sauce in a sealable container in the refrigerator for up to 4 days.

Assemble the Enchiladas:

1. Lay the collard greens face up on a cutting board and remove the ends with a sharp knife.
2. Spread the “cheese” onto the collard greens and top with the carrot slices, arugula, onion, chives and sunflower seeds.
3. Season to taste with sea salt and pepper.
4. Spoon the enchilada sauce on top and roll each collard green like a burrito and serve immediately. Slice the wrapped collards in half width wise if desired, for serving.

**Meat Alternative: If you prefer a heartier recipe, you can cook ½ pound grass-fed ground bison in a large skillet with 1 tablespoon extra-virgin olive oil, ¼ teaspoon sea salt and ¼ teaspoon pepper over medium heat for 10 minutes, covered, stirring often or until the meat is fully cooked and no longer pink inside. Spoon the ground meat onto the enchiladas before adding the carrots.

Yields

Serves 2-4

The post Should You Try the Keto Diet? appeared first on Sonima.

My trick to a perfectly roasted sweet potato is to rub it with extra virgin olive oil before baking. Feel free to swap yellow or red bell peppers with green for an extra touch of sweetness. Whichever peppers you prefer, you can expect lots of nutrients such as vitamins A, C and K as well as B6 and potassium, all of which are needed to keep your immune system healthy, especially as the weather gets cooler this fall.

The fresh herbs, sweet potatoes and kale in this recipe are loaded with fiber, which is key to keep our digestion happy and moving along (detoxification). You can also use fresh basil or cilantro to switch up the garnish depending on what your tastebuds are craving. Lastly, the Garlic Tahini Drizzle is a terrific source of calcium. If you’re like me and can’t eat dairy, this is a great way to get your calcium fix as well as a good dose of magnesium and potassium.

Meat Alternative:

If you’re in the mood for a heartier dinner, poach two large, organic chicken breasts in a large pot of water with a pinch of sea salt for 15 minutes over medium heat. Drain the water and use a fork to ‘pull’ the chicken and add on top of the sweet potatoes.

Related: Sweet Potato and Turkey Meatballs

The post Stuffed Sweet Potatoes with Garlic Tahini Drizzle appeared first on Sonima.

When shopping for apples, which are currently in season, I recommend Granny for this recipe. However, you can’t go wrong with Fuji either. Not an apple lover? No problem. Ripe pears work great, too. While apples (and pears) provide lots of fiber, I like to add more when I can. Here, ground flaxseeds and unsweetened milk, which also add protein, do the trick. You can also sprinkle a handful of sliced almonds on top before serving for a bit more protein. And don’t be afraid to get creative with the spices!

Related: Why You Should Change Your Diet With the Season

Ideally, this dish is meant to be served immediately. However, if you don’t clear the pan with your fam right there, then you’ll love leftovers tomorrow. Refrigerate in a sealed container and serve chilled with a dollop of yogurt for a quick weekday breakfast. Or re-heat for a dessert with a scoop of vanilla ice cream and a dash of ground cinnamon. The cast iron skillet makes for a beautiful presentation, but you can use an 8×8-inch baking dish.

The post Apple Oatmeal Breakfast Skillet appeared first on Sonima.

I suggest using very ripe avocados—the riper, the creamier the sauce. The lemon zest adds a nice touch of natural sweetness, so feel free to add more zest for more flavor.

Related: Loaded Baked Sweet Potato Fries

The post The Creamiest Avocado Aioli Sauce appeared first on Sonima.

A fresh summer peach and pear, as well as unsweetened coconut flakes, add the perfect touch of natural sweetness without any added sugar involved. The best part of this recipe is the creamy avocado drizzle, which you’ll likely want to make again before the last bit gets scooped out of your bowl. Serve it with raw veggies as a snack, or spread a generous portion on a fresh sandwich in place of mayo.

Related: Can’t get enough kale? Try these millet kale tacos for dinner!

The post Massaged Kale Salad with Creamy Avocado Drizzle appeared first on Sonima.

The combination is one you wouldn’t ordinarily see together: a crisp apple, fresh dill, crunchy cucumbers, juicy tomatoes, and hearty walnuts. It’s perfect for a light appetizer or a main dinner served with a side of protein, such as chickpeas or the meat alternative suggested below.

The prep is as simple as it gets. A little chopping, a little dicing, a little tossing (with a tart and tasty lemon vinaigrette that will please any palate), and a lot of delicious eating. Fresh, flavorful, and good for you—what more could you need after a hot summer’s day?

Meat Alternative:
Ground beef pairs nicely with these ingredients, and takes no time to prepare: Heat a large skillet to medium-high heat. Add 1 tablespoon of extra-virgin olive oil and 1 pound of organic grass-fed ground beef. Add sea salt and pepper to taste and a pinch of ground cumin. Cover and cook for 10 minutes, stirring often, until fully cooked. Remove from the heat. Let cool for 5 minutes, and toss with the salad.

The post The Simplest Summer Salad appeared first on Sonima.

If you can catch yourself before you head to the freezer with a spoon looking for Ben & Jerry’s, you can pause and be conscious of your actions and make better decisions. Instead, toss a handful of food containing healthy fats into your mouth, such as walnuts, to balance your blood sugar. This will buy you some extra time to make a nourishing meal, like this salad, that is filled with natural sweetness and fiber.

What might surprise you about this salad is the fresh figs. Figs aren’t an ingredient you see every day—though they are available at the majority of food stores (just ask customer service if you don’t see them!). They’re packed with enough natural sugars to help settle any sweet tooth, plus ofter you some much-needed fiber. The fresh lemon zest, basil, carrots and cherry tomatoes also found in this recipe are great at curbing cravings, too. This way you’re not scouring your kitchen cabinets for dessert afterward.

Related: 7 Realistic Ways to Approach Mindful Eating

If you’re looking to add protein, try four large hard boiled eggs. After boiling them in water on the stovetop for 10 minutes, remove them from the heat and run them under cold water for two minutes. Peel and discard the outer egg shell, then chop the egg yolks and whites. Next, blend them with one ripe mashed avocado to make an avocado egg salad. Serve this on top of the below salad.

The post Shaved Carrot Salad with Figs appeared first on Sonima.

Although each species of moringa has slightly different nutritional properties, all leaves are nutrient-dense, providing calcium, potassium, iron, vitamin A, protein, phytochemicals, and a balance of amino acids. The research is preliminary and most trials have been done on animals, but evidence is slowly mounting that moringa powder may have anti-diabetes properties, protect the brain, and much more.

In a three-month animal study published in Molecular Nutrition & Food Research in 2015, mice fed a high-fat diet supplemented with moringa concentrate made from leaves showed increased insulin signaling and sensitivity. The study authors say moringa may help prevent and treat obesity and type 2 diabetes. Other research published in Frontiers in Pharmacology suggests moringa may be useful in treating chronic hyperglycemia and hyperlipidemia, two risk factors for diabetes. More studies on mice report that moringa may improve cognitive function and protect against Alzheimer’s disease, too. The antioxidants in the leaves appear to decrease oxidative stress in the brain and alter levels of neurotransmitters.

And that’s not all: Moringa leaves also have antioxidant activity that may protect the liver, kidneys, heart, and lungs tissues from damage, according to a 2015 review in Phytotherapy Research. Phytochemicals called isothiocyanates may be behind some of moringa’s benefits. Studies have found isothiocyanates to be anti-inflammatory—a welcome benefit since chronic inflammation has been associated with many diseases.

Related: Understanding the Relationship Between Your Diet and Inflammation

Start with small amounts of moringa—a teaspoon or less—to see if you like the flavor, which some describe as grassy and somewhat bitter. You can take more, but there’s no need to consume more than 1 ounce, or 28 grams, daily. One ounce provides a good amount of antioxidants, polyphenols, and micro nutrition to slowly make a health benefit. Make a latte like you would with matcha, or you can add it to everything, including smoothies, muffins, oatmeal, soups and pesto. Here are some delicious, healthy recipes from our resident chef, Amie Valpone, to introduce you to cooking with moringa.

Very Berry Moringa Smoothie

This smoothie is super easy to make and can be pre-made the night before. Simply store it in a sealed ball jar in your fridge and then drink it the next morning for a quick, on-the-go breakfast.

Share

Tweet

Pin

Ingredients
1 cup frozen raspberries
1 banana
1 tablespoon moringa
1 cup unsweetened almond milk (or other dairy-free milk)
Unsweetened shredded coconut flakes, for topping

Directions
Puree all ingredients in a high-speed blender and blend until very smooth. Garnish with coconut flakes and serve immediately.

Yield
Serves 1

Almond Milk Moringa Latte

This creamy latte takes less than five minutes to make and you don’t even need a stovetop. It’s frothy and delicious, perfect for warm weather.

Share

Tweet

Pin

Ingredients
2 cups warm water
3 tablespoons creamy almond butter
1 tablespoon moringa

Directions
In a blender, blend water and almond butter for 2-3 minutes or until it creates a cloudy consistency. Add moringa and blend again. Serve warm.

Yield
Serves 1

Roasted Red Bell Pepper with Moringa Spread

This is a delicious spread that can be used as a dip for raw vegetables as well as a spread on whole-grain toast. Feel free to sprinkle this with your favorite fresh herbs, sesame seeds, and pine nuts.

Share

Tweet

Pin

Ingredients
2 large red bell peppers
1 teaspoon extra-virgin olive oil
1 cup almond meal
1 tablespoon moringa
Sea salt and freshly ground pepper, to taste

Directions
1. Preheat oven to 400 degrees F. Line a large rimmed baking sheet with parchment paper.
2. Place bell peppers on prepared baking sheet and roast for 25-30 minutes or until very tender. Remove and discard stems. Slice roasted peppers into strips.
3. Combine pepper strips and remaining ingredients in a food processor and puree for 4-5 minutes or until it reaches your desired consistency. Season to taste with salt and pepper. Serve warm or at room temperature.
4. Store in a sealed container in the fridge for up to 2 days.

Yield
Serves 4

Photography by Amie Valpone

The post The Superfood Powder You’ll Want to Add to Every Meal appeared first on Sonima.

If you’re sniffling more than smiling about the warming temperatures, consider adding these four foods to your diet to help ease the irritation. They’ve all proven to potentially fend off seasonal allergies. Although they will not help you in the midst of an allergic reaction, they can help your body feel less inflamed and, therefore, less susceptible to allergies over time. It doesn’t hurt that these ingredients are all delicious and good for you, no matter how you’re feeling.

1. Onions

Onions are so common in recipes that we often overlook their nutritional powers. They’re actually “the most studied food products in relation to their anti-allergic properties,” scientists wrote in a review published last May in the journal Molecules. Much of this research is on quercetin, a strong flavonol found in onions. Quercetin is a bit of an unsung hero: It stimulates the immune system, fights inflammation, and inhibits the release of histamines, which are chemicals that cause allergic reactions. If you are allergic to onions or don’t like them, apples, broccoli, and berries are also good sources of quercetin.

2. Broccoli Sprouts

These days you can find various types of sprouts in most grocery stores. Consider trying broccoli sprouts, which many people say taste like radishes. In a 2014 study published in Food & Function, UCLA researchers first exposed 29 adults to diesel exhaust particles (DEP) and recorded how their bodies reacted. Then, after those people took a broccoli sprout extract daily for four days, they were exposed to the DEP again. This time, their white blood cell response was 54 percent lower. Researchers say eating broccoli or broccoli sprouts may help reduce the impact of particulate pollution on people with allergies and asthma. Added bonus: These little sprouts have shown to help the body detoxify unwanted materials and have even been associated with down-regulating cells that move our bodies in the direction of cancer. Credit a powerful antioxidant called sulforaphane.

Broccoli sprouts are easy to add to any salad and great on top of tuna or avocado toast. I also have a patient who makes a broccoli sprout sandwich: Spread a romaine or butter lettuce leaf with your favorite condiment and add broccoli sprouts, shredded carrot, and/or shredded jicama.

Related: Do Homeopathic Allergy Treatments Work?

3. Turmeric

Turmeric has long been used in the Ayurvedic medical system to treat seasonal allergies, and there are thousands of studies demonstrating its efficacy. Much of this focuses on curcumin, an anti-inflammatory substance in turmeric. For example, taking curcumin capsules improved airway obstruction for 77 patients with bronchial asthma in a 2014 study published in the Journal of Clinical and Diagnostic Research. Curcumin’s ability to reduce inflammation also helps with our body’s natural reaction to allergies.

Many people will add turmeric to scrambled eggs, soups, and beans. Simply add as much as pleases your taste buds. My favorite way to use it is in a tea:

Turmeric-Ginger Tea

Share

Tweet

Pin

Healthy turmeric drink in blue mug on table

Ingredients

• 2 teaspoons fresh or powdered turmeric
• 1 teaspoon freshly grated ginger
• Natural sweetener (optional)
• Fresh lemon juice (optional)

Directions
1. Simmer turmeric and ginger in 12 to 16 ounces of water for 10 minutes. Then cover and let steep a few minutes.
2. Strain, adding sweetener and lemon juice, if desired. (Some hard-core turmeric-ginger tea drinkers prefer not to strain their tea and eat the spices. This is more therapeutic, but not for everyone.)

Yield
1 serving

4. Pineapple

Bromelain, a mixture of enzymes found in pineapple, has been analyzed for its anti-inflammatory, anti-allergic, antiedematous, and antithrombotic properties. In animal studies, Eric Secor of the University of Connecticut School of Medicine discovered that bromelain reduces the immune system’s reaction to allergens and limits airway inflammation. Naturopaths have used high concentrations of bromelain for decades as a first-line of defense before using NSAIDS (non-steroidal anti-inflammatory drugs). Some surgeons even prescribe it for patients post-operation because it can make a remarkable difference in swelling.

The post 4 Foods That Fight Seasonal Allergies appeared first on Sonima.