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Healing Recipes 4U

Types of Weight Loss Shakes

What type of shake you make to help your weight loss efforts will depend on what kind of diet you are following. If you don't have time to make your own, commercial brands like Slim Fast come in a variety of flavors created to mimic a milk shake. These shakes work as a meal replacement and are rich in vitamins and minerals.

As delicious as they try to make these meal replacements, they are not for everyone, and if you don't really like them the bottom line is: you won't drink them. If that's the case for you, or you prefer a more natural approach, there are a variety of ingredients and weight loss shake recipes to provide a number of options. The easiest of these alternatives are still ready-made shakes that come in powdered form.

Soy Protein Shakes

Choose a humanely raised, organic, free range turkey.

It's better for you, better for the turkey and better for the planet. By choosing an organic, free range bird, you can maximize taste and nutrition and avoid potentially exposing yourself to hormones, antibiotics and other toxins. You can probably order an organic, free range turkey at your local Whole Foods or farmer's market.

 Pears, like their rosy cousins apples, offer an array of nutrients that benefit eyes, heart and colon. For soft, juicy pears choose Bartletts. For crisp varieties, try Bosc, Anjou or Asian.

Serves 6

3 ripe, chilled pears
3 T. walnuts, lightly toasted
3 T. Gorgonzola cheese, crumbled
6 lettuce leaves (Boston or Bibb)
3 T. white balsamic vinegar or raspberry vinegar
3 T. extra virgin olive oil

• Wash lettuce leaves, pat dry and arrange on plates.
• Toast the walnuts in an iron skillet or non-stick pan. Stir constantly over medium heat until lightly browned and fragrant. Walnuts burn easily!

 

• Using a fork, crumble the cheese into a small bowl.
• Wash pears, cut into halves, scoop out seeds and arrange on plates.
• In a small bowl, whisk together the olive oil and vinegar.
• Drizzle 1 T. of vinaigrette over each pear, sprinkle each with ½ T. walnuts and cheese and serve immediately.(Serve with chilled CranAloe or Le`vive)

Nutritional Information per Serving: 158 calories, 2 g protein, 15 g carbohydrates, 10.7 g fat (2.1 g saturated) , 5  mg cholesterol,  3 g fiber, 70 mg sodium.

This delicious side dish is packed with nutrition. Sweet potatoes, onions and almonds are powerhouses of antioxidants and other nutrients - in fact, almonds are among the most nutrient-dense foods, containing high concentrations of vitamins and minerals per calorie. Olive oil and almonds contain monounsaturated fat - the good type.

Serves 6.

2 large sweet potatoes (about 2 lbs.), peeled and cut in 1-inch chunks
2 medium Vidalia or other sweet onions, cut in 1-inch chunks
3 T. olive oil
1/4 c. amaretto liqueur
1 tsp. dried thyme
Salt and freshly ground black pepper, to taste
1/4 c. sliced almonds, toasted

• Heat oven to 425 degrees. Toss first 6 ingredients in a shallow medium-sized baking dish.
• Cover; bake 30 minutes.
• Uncover; bake 20 minutes more. Sprinkle with almonds. Serve w/ Cran Aloe Nutritional Information per Serving: 251 calories, 4 g protein, 9 g fat (1 g saturated), 41 g carbohydrates, 0 g cholesterol, 5 g fiber, 27 mg sodium.

Here's a change of pace: crispy stir-fried beans that are excellent as an appetizer or side dish. Green vegetables are rich in antioxidants and tied to lower risk of certain cancers.

Serves 4.

1 lb. fresh string beans, stem ends removed
1 T. canola oil
1 tsp. Old Bay Blackened Seasoning
1/3 c. pecan pieces
Salt, to taste

Bring a large pot of water to a boil. Add green beans, return to a boil and cook 1 minute; the beans should still be crisp.

Drain the beans; don't rinse.

In a large skillet or wok, add oil. Heat until very hot. (The skillet is ready when a drop of water in the oil sizzles.)

Add beans and cook about 1 minute, turning often with tongs or a spatula.

Sprinkle on pecans and Old Bay. Turn beans and pecans to coat with oil and spices; cook about 2 minutes more, or until beans and nuts are slightly browned. Salt to taste and serve with
Chilled Le`vive.

Nutritional Information per Serving: 123 calories, 3 g protein, 9 g carbohydrates, 0 mg cholesterol, 10 g fat (1 g saturated), 3 g fiber, 54 mg sodium.


This vegetable-dense, antioxidant-packed side dish is savory and delicious year-round. Corn is an excellent source of zeaxanthin, and onions, quercetin.

Serves 9.

2 T. extra-virgin olive oil
1 very large yellow onion, thinly sliced
1 1/2 c. whole kernel yellow corn (fresh or frozen)
1 cup finely chopped bell pepper
3 eggs
1 c. fat-free half-and-half
Salt and pepper, to taste
1/2 c. grated Parmesan cheese

• Preheat oven to 400 degrees.
• Heat oil in large skillet. Add onion; cook over low heat, stirring regularly, until golden and slightly caramelized, about 20 minutes.
• Place onion in a shallow 9-by-9-inch ovenproof dish. Add corn and bell pepper.
• Beat eggs; stir into half-and-half. Pour egg mixture over casserole, add salt and pepper, and stir. Sprinkle cheese on top.
• Bake at 400 degrees for 30 to 35 minutes until firm
• Brown top under a broiler. Let cool for 10 minutes. Cut in squares and serve.

Nutritional Information per Serving: 204 calories, 8 g protein, 26 g carbohydrates, 8 g fat (2 g saturated), 77 mg cholesterol, 3 g fiber, 184 mg sodium.

Lots of antioxidants in cranberries and oranges, plus less sugar and more fiber than canned jellied cranberry sauce, make this a healthy accompaniment to poultry or pork.

Makes about five ½ c. servings.

4 cups (1 12-oz package) fresh or frozen cranberries
2/3 c. granulated sugar
1 c. orange juice
1 T. orange zest
1 tsp. cinnamon

• Wash and pick over cranberries.
• In a medium-size saucepan, heat orange juice to just boiling, stir in and dissolve sugar.  Add cranberries, bring to a boil. (Be careful. This mixture boils over easily.)
• Reduce heat, simmer for 10 minutes or until cranberries burst.
• Add orange zest and cinnamon.
• Remove from heat. Cool completely at room temperature and then chill in refrigerator. Cranberry sauce will thicken as it cools.

Nutritional Information per Serving: 165 calories, .7 g protein, 42 g carbohydrates, .3 g fat (0 g saturated),  0 mg cholesterol, 4.6 g fiber, 2.4 mg sodium.

Here's where it gets a little trickier. Of course, there is nothing inherently unhealthy about mashed potatoes or stuffing, but here are a few slightly more nutritionally-dense hearty side dishes that you can make either instead or in addition to these.

Chestnuts are delicious!

Roasted chestnuts smell wonderful, and they're a great low-fat substitute for peanuts or popcorn. In this dish, they're treated like mashed potatoes. This dish goes well with dark poultry like chicken thighs, duck or pheasant.
 
Serves 6.

1 lb. chestnuts
1 tsp. olive oil
1 small onion, minced
1 small carrot, minced
½ c. 2% milk
1/3 c. half and half or light cream
1 bay leaf

• Preheat the oven to 350 degrees.

• With a sharp knife, cut a cross in the flat side of each chestnut.

• Put them in a roasting pan with the oil, toasting them to coat. Bake for about 20-25 minutes, then peel. Peels will come off easily when chestnuts are done.

• To a medium-sized saucepan, add the chestnuts, milk, cream, onion, carrot and bay leaf. Simmer at a low heat for 10-15 minutes.

• Remove bay leaf and puree mixture in a food processor. Add more cream (or water) if needed. Add salt and pepper to taste.

• Garnish with a sprig of rosemary or parsley and serve.

NOTE: Keeps in the refrigerator for two days or for months in the freezer, if frozen without using the cream. 

Nutritional Information per Serving: 195 calories, 2.2 g protein, 36 g carbohydrates, 4.5 g fat (1 g saturated), 2 mg cholesterol, .5 g fiber, 26 mg sodium


Brain protecting Curried Winter Squash
Super fast, extra easy. Here's a quick way to transform plain squash into a tasty dish full of antioxidants, including curry powder's curcumin - it's anticancer and protects your brain.

Serves 6.

3 cups cooked, mashed winter squash (2 12-ounce frozen packages, defrosted)
1 1/2 Tbs. curry powder
2 Tbs. butter or transfat-free margarine
2 Tbs. maple syrup
1/2 tsp. salt, or to taste
1/4 tsp. cayenne pepper, or to taste
3 Tbs. sweetened coconut flakes, toasted (optional)

In a medium bowl, combine the first six ingredients. Microwave on high until heated through, about 5 minutes. Sprinkle on coconut, if desired. Serve.

Nutritional Information per 1/2-cup Serving: 115 calories, 1 g protein, 17 g carbohydrates, 6 g fat (3 g saturated), 10 mg cholesterol, 4 g fiber, 241 mg sodium.

Multi-Grain Stuffing w/ Almond

Makes about 16 servings.

8 c. multi-grain bread, cut into cubes
½ c. apple juice
¾ c. dried cherries
1/4 c. olive oil
1 large onion, chopped
1 c. celery and leaves, chopped
3 cloves garlic, minced
1 ½ c. almonds, chopped, toasted
½ c. fresh parsley, chopped
 2 tsp. dried sage leaves, crumbled
1 tsp. dried or fresh thyme leaves
2 c. chicken broth or vegetable broth
Salt and pepper to taste

• Preheat oven to 350 degrees F.
• Cut bread into 1-inch squares, spread on a cookie sheet, and toast in the oven until golden brown, about 5-10 minutes. Check frequently.
• Chop vegetables.
• Heat olive oil in large skillet on medium-high heat. Add celery, onion, and garlic. Saute 6-8 minutes, or until vegetables are tender-crisp.
• Combine cooked vegetables, bread, dried fruit, almonds, herbs, salt and pepper in large bowl. Pour apple juice and chicken or vegetable broth over the top and stir lightly until all ingredients are moist.
• Place mixture in an oiled baking dish and cover with foil. Bake for 30 minutes. Remove foil and continue baking for another 15 to 20 minutes.

  Nutritional Information per Serving: 237 calories, 6.5 g protein, 28 g carbohydrates, 12.5 g fat (1.5 g saturated),  3 mg cholesterol, 5 g fiber, 328 mg sodium.

Wild rice, like brown rice, is whole-grain and packed with fiber. This dish is an excellent substitute for bread stuffing and white rice.

Serves 8.

1 T. extra-virgin olive oil
½ c. chopped onion
½ c. chopped celery
2  ½ c. non-fat, reduced-sodium chicken broth
1 c. uncooked wild rice
½ c.chopped walnuts
½ c. dried cranberries

• In a medium saucepan, heat oil.
• Sauté onion and celery until soft, about 5 minutes.
• Add broth and rice; bring to a boil.
• Reduce heat; simmer 50 to 60 minutes, until rice is tender and liquid absorbed.
• Add walnuts and cranberries. Toss; serve warm.
• Can be made ahead and reheated in microwave.

Nutritional Information per Serving: 169 calories, 5 g protein, 24 g carbohydrates, 7 g fat (0.7 g saturated), 0 mg cholesterol, 3 g fiber, 129 mg sodium.

Quinoa is a grain-like seed, high in protein and fiber, low in fat and gluten-free. This simple pudding can be served as a dessert or side dish. It makes a great breakfast, too. Research shows that diets high in whole grains such as quinoa reduce your risk for heart disease. 

Serves 4.

2/3 c. quinoa
1 1/3 c. water
1 1/3 c. apple cider
1/2 c. raisins
1/4 c. dried cranberries
2 T. lemon juice, freshly squeezed
3/4 tsp. cinnamon
1/4 tsp. sea salt
1 tsp. vanilla extract
1 T. chopped walnuts or pecans (optional)

• Rinse the quinoa by placing in a sieve or strainer and running cold water over it. Drain thoroughly. (Boxed quinoa may be pre-rinsed, so you can skip this step.)

• Place in a medium saucepan with the water.

• Bring to a boil, then lower heat and simmer about 15 minutes or until water is absorbed.

• Add apple cider, raisins and cranberries, lemon juice, cinnamon and salt.

• Cover and simmer an additional 15 minutes.

• Remove from heat and stir in vanilla.

• Serve warm with 1 T. chopped pecans or walnuts on top (optional).

Nutritional Information per Serving: 238 calories, 5 g protein, 49 g carbohydrates, 3 g fat (.3 g saturated), 0 mg cholesterol, 3.5 g fiber, 153 mg sodium.

 

Include some mineral-rich spinach, kale or Brussels sprouts in your spread. Here are some crowd-pleasing ideas:

Spinach is a great source of eye-protecting lutein and beta-carotene, brain-boosting folic acid and heart-regulating magnesium. The extra virgin olive oil and walnuts in this recipe offer antioxidant vitamin E.

Serves 4.

1 lb. (4 c.) fresh baby spinach
2. T extra virgin olive oil
1 large clove garlic, pressed
2 T walnuts, chopped

• Wash spinach and pick out any damaged leaves. Put aside to drain.
• In a dry skillet, over medium heat, toast the chopped walnuts by tossing lightly until they turn golden brown. Be careful, as they burn easily. Remove from skillet when toasted.
• In a large skillet, heat the olive oil. Add the spinach and sauté lightly for 1-2 minutes.
• Add garlic, toss, and cook 1 minute more.
• Add salt to taste. Sprinkle with toasted walnuts and serve.

Nutritional Information per Serving: 92 calories, 1.5 g protein, 1.8 g carbohydrates, 9.2 g fat (1.2 g saturated), 0 g cholesterol,  .9 g fiber, 100 mg sodium.

These cabbage cousins are full of vitamin C.

Serves 4.

1 lb. fresh Brussels sprouts, trimmed and cut in half
2 T. extra-virgin olive oil
2 T. maple syrup
2 T. balsamic vinegar
1 tsp. Dijon mustard
1/2 c. cashew pieces, toasted in a 350 degree oven until golden
Salt and pepper, to taste

In a medium saucepan, cook Brussels sprouts in 2/3 cup boiling water until crisp-tender, about 8 minutes. Drain.

In a medium bowl, combine oil, syrup, vinegar, mustard. Add Brussels sprouts, cashews, salt and pepper; toss.

Nutritional Information per Serving: 225 calories, 6 g protein, 15 g fat (3 g saturated), 21 g carbohydrates, 0 g cholesterol, 7 g fiber, 159 mg sodium.

 

Pumpkin pie is not a bad option at all. After all, it's made from a carotenoid-rich squash! But if you want a lighter option, try a fresh fruit based dessert like this:



Skin-Saving Orange Ambrosia

This ruby-studded dish is packed with antioxidants and contains lots of vitamin C and linoleic acid - nutrients that protect the skin from the effects of aging. The red seeds are from antioxidant-rich pomegranates and impart a lively, sweet-tart flavor.

Makes four 1-cup servings.

4 large oranges, peeled
¼ c. maple syrup
1 tsp. rum-flavored extract
¼ tsp. cinnamon
¼ c. walnut pieces, toasted
½ c. pomegranate seeds

• Carefully peel the oranges and slice  ¼-inch thick.  Put into a bowl.
• Mix together the maple syrup, rum extract and cinnamon and pour over the orange slices. Toss gently to coat.Refrigerate and marinate several hours or overnight.
• Toast the walnut pieces by tossing over a medium heat in a heavy pan. Be careful. Walnuts burn easily.
• Peel a pomegranate and extract ½ c. of seeds.
• Arrange the orange sections in individual dessert bowls or plates, add one T. of the marinade, sprinkle with walnuts and pomegranate seeds and serve.

Nutritional Information per Serving: 168 calories, 1.6 g protein, 31 g carbohydrates, 5 g fat (.5 g saturated),  0 mg cholesterol, 3.7 g
fiber, 2.2 mg sodium.


Low-glycemic Black Bean Brownie

Don't let the name fool you. These healthy chocolate treats are moist, rich and delicious! You'd never know they were full of fiber and protein. The black beans and agave nectar in these brownies make them less likely to spike blood sugar than typical brownies.

Makes about 45 2" brownies.

4 oz. unsweetened chocolate
1 c. butter
2 c. cooked black beans, drained well (canned is fine)
1 c. walnuts, chopped
1 T. vanilla extract
1/4 c. instant decaffeinated coffee granules (or granulated natural coffee substitute)
4 large eggs
1 1/2 c. agave nectar or honey

• Preheat the oven to 325 degrees. Line an 11 x 18 inch rimmed baking pan with parchment paper and lightly oil with canola oil spray.
• Melt the chocolate and butter in a glass bowl in the microwave for 1 1/2 to 2 minutes on high. Stir with a spoon to melt the chocolate completely.
• Place the beans, 1/2 c. of the walnuts, the vanilla extract, and a couple of spoonfuls of the melted chocolate mixture into the bowl of a food processor. Blend about 2 minutes, or until smooth. The batter should be thick and the beans smooth. Set aside.
• In a large bowl, mix together the remaining 1/2 c. walnuts, remaining melted chocolate mixture, and coffee substitute. Mix well and set aside.
• In a separate bowl, with an electric mixer beat the eggs until light and creamy, about 1 minute. Add the agave nectar and beat well. Set aside.
• Add the bean/chocolate mixture to the coffee/chocolate mixture. Stir until blended well.
• Add the egg mixture. Mix well.
• Pour the batter into the prepared pan. Bake for 30 to 40 minutes, until the brownies are set. Let cool in the pan completely before cutting into squares.

Nutritional Information per Serving (one 2" square): 102 calories, 1.7 g protein, 9.2 g carbohydrates, 7.2 g fat (3.5  g saturated), 15mg cholesterol, 1 g fiber, 31 mg sodium.

This EatSmart column is reprinted from USAWEEKEND Magazine and is copyrighted by Jean Carper. It cannot be reprinted without permission from Jean Carper.


Holiday Recipies Ardyss Style

Healthy Eggnog

• 1-2 organic, raw eggs
  2-3 oz Nutri Shake 9 with raw cream
  1/4 teaspoon vanilla extract (organic, no alcohol)
  Cinnamon and nutmeg to tasteBlend all ingredients in a blender and it's ready to serve!
  
  
  Beat Holiday Craves Recipe
  
  2 Capsules Green 29
  1/2 tsp Super Digestive Support
  1 Orange
  1/2 pineapple Sliced
  5 drop of lemon
  1 small slice of papaya
  2 Branches of parsley
  
  Preparation:
  Drink before Meal. Juice everything together adding the papaya last.
  
  Remember
• don't starve yourself
• Get some fresh air with brisk walk
• Deal with your emotions
• Get dressed for health in your Ardyss garment of choice