I recently found this recipe on the Medical Medium Instagram page — they are AMAZING! Easily my favorite pancake recipe I have tried to date (even better than my sourdough pancakes). They are super filling and the addition of blueberries adds a powerful antioxidant boost.
In addition to being loaded with free-radical fighting antioxidants, blueberries are low in sugar, and high in fiber, potassium and vitamin C. When purchasing blueberries, be sure to buy organic whenever possible as the non-organic alternatives are highly sprayed with pesticides. To learn what other types of produce to purchase organic, check out the Dirty Dozen list of pesticides in produce here.
This recipe also uses arrowroot powder as a thickener. Arrowroot powder is gluten-free, grain-free and paleo-friendly. It is extracted from the root of the tropical arrowroot plant and looks similar to other tubers such as cassava. It is used in place of corn starch, which can be helpful for people with allergies or looking to avoid GMOs and foods high in pesticides. Arrowroot is high in fiber, B vitamins and iron.
The blueberry oat pancakes are so delicious and honestly, they don’t even need syrup. The blueberry topping is the icing on the cake!
Let’s get to it!
Blueberry Oat Pancakes
Made with rolled oats and packed with blueberries and banana, these healthy and moist Blueberry Oat Pancakes are perfect for a hardy breakfast. Vegan and gluten-free.
1cuprolled oats choose gluten-free if sensitive to gluten
1 tsp lemon juice
⅓cupunsweetened almond milk
2 Tbsmaple syrup
Place the oats, baking powder, lemon juice, almond milk, maple syrup, and banana in a blender and blend until smooth.
Pour batter into a bowl and gently stir in the wild blueberries.
Preheat a large non-stick ceramic frying pan over medium-low heat. Scoop 1/4 cup of the batter and cook for 2-3 minutes on one side, until bubbles form on the surface, then flip and cook for a further 30 seconds.
To make the topping, combine the wild blueberries, arrowroot, and maple syrup in a small saucepan on medium-high heat. Cook, stirring often, for 3-5 minutes, until the mixture is thick and the blueberries soft. If it gets very thick then add a bit of water.
Top pancakes with the wild blueberry sauce and enjoy!
**If you do not have arrowroot powder, you may also use cornstarch as a thickener.
As winter approaches I find myself craving soothing, warm beverages I can cozy up with. This recipe is particularly wonderful because of its bright yellow-orange color and frothy texture!
Although fancy flavored coffee drinks from chain cafes may be tempting, they can be loaded in sugar and other chemicals like artificial flavors and colorings. Skip the toxin-laden (and expensive) store bought lattes and enjoy this tasty treat with all of its anti-inflammatory and digestive health benefits instead!
This Golden Latte is made with turmeric, the spice that gives curry its yellow color. Turmeric contains a compound called curcumin, a potent antioxidant with powerful anti-inflammatory effects. It is best absorbed in the body when combined with perperine (found in black pepper) and a bit of fat (because curcumin is a fat soluble compound).
Golden Milk Latte
Delicious, healthy spin on a latte, made with turmeric.
The chilly weather over the past week has got me sipping all kinds of warming beverages, from hot water with lemon to an old favorite, matcha tea. In addition to its soothing taste, this beautiful green powder is a total powerhouse superfood. In fact, Japanese tea farmers have been growing it for over 1,000 years to obtain its health benefits! This type of tea is unusual in that the whole leaf is ground and consumed, as opposed to conventional green tea where the plant is simply seeped in water.
This is one of my favorite recipes from my 21 Day Transformational Nutrition Cleanse. Chili is a wonderful option when you are looking for a quick, simple, nutritious recipe. You can load in lots of veggies and have enough to serve a family or have leftovers for the next day!
I made this soup last week with some leftover asparagus ends and it turned out amazing! It is very flavorful and light. It can also be enjoyed cold if preferred during the summer. I was excited to include kale picked fresh from my garden in this recipe! Try to use local, fresh and organic ingredients when possible to optimize nutrient density and support your local community!
blender (I used my Vitamix but you can also use an immersion blender)
2-3clovesgarlicpealed and smashed
2 Tbspbuttersubstitute extra virgin olive oil for dairy-free option
2 Tbsplemon juicefreshly squeezed, if possible
pepper, freshly ground
Melt butter in large pot on medium heat. Add onions and garlic and let sauté until soft and translucent.
In the meantime, cut off the tips of the asparagus to use later as garnish. Chop the ends up into 1/2 inch pieces.
Once onions are soft, add chopped asparagus, broth, salt and pepper to pot. Let soup come to a boil, then turn down heat to let simmer and cover with a lid.
Cook vegetables until tender, about ~20 minutes.
**Once fully cooked, blend ingredients together until completely smooth.
Transfer soup back to pot. Add lemon juice and chopped kale and gently stir in. If you desire a thicker consistency, allow soup to simmer, uncovered, until desired consistency is reached.
Sauté asparagus tips in pan with some butter until tender.
Top soup with asparagus tips and Parmigiano-Reggiano cheese. Enjoy!
**If using a regular blender (as oppose to an immersion blender) let soup cool for 5-10 minutes before blending, as blending hot ingredients can increase the internal pressure in the vessel, causing it to explode (yes, I am speaking from experience).
This is an excellent recipe to prepare the evening prior to a busy morning. I love the convenience of simply grabbing my jar of overnight oats and going! This meal is high in fiber, and contains both healthy fats and protein to ensure you will stay full all morning and avoid blood sugar spikes.
Gluten-free oats: oats are naturally gluten-free, but the facilities and processing methods pose high rates of contamination. Regular oats are fine if you don’t have a gluten intolerance, but if you’re eliminating gluten for whatever reason, be sure to choose gluten-free. Cinnamon: helps lower blood sugar, loaded with phytonutrients that decrease inflammation Bee pollen: local pollen to your area can help with seasonal allergies; packed with vitamins and beneficial enzymes Raw honey: local raw honey can help with seasonal allergies; antiviral, high in antioxidants Chia seeds: good source of omega-3 fatty acids and fiber
1Tbsalmond or peanut buttermake sure there is no added sugar listed in ingredients list
drizzlehoneyomit or use stevia if monitoring blood sugar
Add non-dairy milk, nut butter, chia seeds and honey (optional) to a glass container. Mix well, then add oats. Make sure oats are fully submerged in milk.
Put in fridge for 6 hours or overnight.
In the morning, top with fresh berries, bee pollen and cinnamon!
This recipe is a total of 37 grams of carbohydrates, making it appropriate for diabetics on a consistent carb diet of 30-35 grams per meal. *If you prefer to use frozen berries, add those the night before.
What you eat before a workout is just as important as what you eat to recover after. Eating the wrong food could cause gas, cramping, and bloating, and impact your performance. Optimizing your pre-workout meal will help avoid these issues and set you up for success.
Walking through the breakfast isle in the store, I can’t help but think, this is what America is serving our youth…breakfast cereals laden with sugar, artificial flavors and colors, and highly processed white flour with virtually no nutritional value aside from the vitamins and minerals added back in after the fact. Unfortunately even those are minimally beneficial as fortified vitamins and minerals are rarely added in a form our body can easily digest.
Granola bars, toaster waffles, brown sugar and cinnamon instant oatmeal — these are all in the same category. They are highly processed “franken-foods” (thanks Dr. Mark Hyman) with little to no fiber, healthy fats, or protein. When protein, fat and fiber is removed, foods become less filling, resulting in a higher than desirable intake. This process also increases the speed of digestion, resulting in higher blood glucose levels.
Growing up I would live off these foods for breakfast (though add toaster strudel into the mix). Now, with the obesity rates rising and over 52% of the U.S. adult population having either prediabetes or type 2 diabetes, I am here to provide you some better options!
Friends. I discovered something amazing! So, I have a bit of a sweet tooth, and my self-compromise is to only eat “sweets” that are somewhat healthy and homemade. I have a particular preference for baked goods like brownies, cupcakes and banana bread, and I have a few select blogs (I’ll share these at the bottom) that are my go-to’s for finding healthy alternatives for these treats. The other day I was browsing through one of said blogs, and I stumbled upon this awesome recipe!
Although fiber is most well-known for keeping your digestive system rolling smooth, the benefits don’t stop there! Additional benefits include:
Slows stomach emptying: This suppresses a hormone called ghrelin — a hormones that triggers hunger — resulting in you maintaining a sense of fullness for longer
Balances blood sugar: Fiber is a non-digestible carbohydrate, meaning it slows down the breakdown of foods into glucose. Balanced blood sugar not only means fewer high blood sugar levels (hyperglycemia) but also fewer lows (hypoglycmeia)
Lower LDL (bad) cholesterol: Since fiber is not broken down in the intestine, a specific type of fiber, called soluble fiber (well get more into this) can bind to LDL cholesterol and remove it from the body. In addition, this study found that an intake of 30 grams or more per day may be helpful in increasing your HDL (good) cholesterol
Promotes healthy gut microbiome: Did you know that fiber is the food for our gut microbiome?! Without not only enough fiber, but a variety of different fiberous foods, our microbes will not have sufficient nutrients to thrive, resulting in “a loss of species reliant on these substrates”. This disruption could lead to a host of diseases. In fact, long-term studies consistently show an inverse relationship between dietary fiber intake and all-cause mortality!