The Mint Blog

Favorite Holiday Recipes from Dr. B, Renee and Britany!

Favorite Holiday Recipes from Dr. B, Renee, and Brittany!

You don’t have to feel bad to have enjoyable holiday splurges!

There are so many wonderful things about the holidays, but there are also some obstacles, including health-obstacles when your eyes are open in a new light. Whether you are on a “health journey” or not, I commonly hear people complaining about the food potentials to come, knowing that in the near future there will be too many opportunities to eat, drink, and eat some more.  We overeat; we eat too many sweet-treats; we eat too many carbs; and, we eat to many processed foods.  These foods make us briefly happy, then miserable for hours.  We end up rubbing our bellies, pregnant or not. We lose motivation to work out, because we feel like a slug. We swear we will never eat again and within a few hours, craving start creeping back on us.


“Perennial joy or passing pleasure? This is the choice one is to make always. The wise recognize these two, but not The ignorant. The first welcome what leads To abiding joy, though painful at the time. The latter run, goaded by their senses, After what seems immediate pleasure.”
Katha Upanishad

 

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I’m not perfect, but I’ve definitely come along way with healthy eating. Since my body is more sensitive to the ill effects of poor food choices, this helps me to stay on track; pain can be a good motivator. Migraines used to be a given if I just sat back and ate whatever was served at holiday parties and family gatherings; sometimes I would even pre-medicate. Over the years, I’ve learned to get more creative in the kitchen, and fortunately these days there is no shortage of delicious and healthy recipes.
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So instead of dreading all of the holiday food, take the challenge to not let holiday traditions be a back slide. We are hoping that by sharing some of our favorite recipes, you can see how “do-able” and rewarding eating healthy through the holidays can be.
I was so excited to get feed back from someone in the Functional Medicine part of Mint Health . She told us how she had decided to host and prepare Thanksgiving dinner for her whole family, so that she could cook in a way that supported all that she had learned about using food as medicine for her body (a big difference from what had been happening prior when certain foods were actually hurting her body and keeping her sick).  She cooked whole-foods that are anti-inflammatory, and she said she felt great the whole day, AND her whole family ate and enjoyed the meal! It was a BIG win for all! I can imagine that her family was inspired and impressed by her efforts.
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Here are some of our favorite holiday recipes that should leave you feeling satisfied and energetic:

Cauliflower Mash

Ingredients:
1 head cauliflower (2.5 to 3 pounds, chopped)
3/4 cup water (or more if cooking longer)
2 cloves garlic minced
1/2-1 teaspoon  fine sea salt , to taste
black pepper, to taste
Instructions:
Combine the cauliflower, water, and garlic in the slow cooker, cover with the lid, and set to cook on high for 3 hours, or low for 6 hours. (For longer cooking times, use more water to prevent burning, then drain the cauliflower before mashing.)
When the cauliflower is tender, use an immersion blender or potato masher to mash the cauliflower until smooth. Season with salt and pepper, to taste, and add any other herbs you like, such as fresh thyme or rosemary.
Use the slow cooker to keep the mashed cauliflower warm until ready to serve.

 

Roasted Butternut Squash

Ingredients
1 butternut squash
2 garlic cloves
1 teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon turmeric powder
3-4 tablespoons olive oil
salt and pepper to taste
Instructions:
Preheat the oven to 400 degrees
Peel the butternut squash
Remove the seeds. Cut into wedges, about 1.5 cm/ 0.6 inches thick. Place them in a bowl or in a casserole dish if you are baking them directly.
In a small bowl mix together the roughly chopped garlic and the spices. Add the olive oil and stir to blend. You could add more olive oil if you wish, but I don’t find it necessary. Add salt and pepper to taste. Pour the mixture over the wedges and rub well with your hands to make sure that all the wedges are coated in the spice mixture. Leave to marinate for a while or roast immediately for about 25-30 minutes until the wedges are as soft as you like them. You could start checking after about 20 minutes already.
Where’s My Spoon

Vegan Brown Gravy

Ingredients:
1 tablespoon olive oil (or water)
1 yellow onion  chopped
2 garlic cloves, minced
4 ounces mushrooms, sliced (about 1 cup loosely packed)
1 medium Yukon gold potato, cut into 1-inch chunks (4-6 ounces by weight)
2 tablespoons  tamari   (gluten-free soy sauce)
1 cup water
1/2 teaspoon   fine sea salt
1/4 teaspoon black pepper
Instructions:
Heat the olive oil in a large skillet over medium heat and saute the onion until it starts to soften, about 5 minutes.
Add in the garlic and mushrooms and stir for 1 or 2 minutes, just until the garlic is fragrant. Add in the potato, tamari, and water and bring the water to a boil.
Once boiling, lower the heat to a simmer and cover the pan. Cook until the potatoes are fork-tender, about 10 minutes. (The smaller you cut the potatoes, the faster they will cook.)
Once tender, carefully transfer the contents of the pan to a high-speed blender or food processor, and add in the salt and black pepper. Blend until smooth, using a towel to carefully cover the vent at the top of your machine so that the steam can escape. (And not blow the lid off your blender!)
Adjust any seasoning to taste and serve warm over your favorite side dish or main course. Leftover gravy can be stored in an airtight container for up to a week in the fridge.
Detoxinista

Brussels

Ingredients:
1 1/4 lb. Brussels sprouts
1 tbsp  olive oil or coconut oil
1/3 cup pumpkin seed
1.5 tbsp lemon juice
3-4 tbsp nutritional yeast
1/3 cup  goji berries (optional)
Salt to taste*
Instructions:
Cut each Brussels sprout in half through the root, then slice thinly.
Heat 1 tbsp of oil in a large skillet set over medium heat, then add the Brussels sprouts. Cook, stirring occasionally, until the Brussels sprouts are tender, but still bright green.
Stir in the seeds, goji berries and nutritional yeast. Taste and season with additional salt and pepper, if desired. Transfer to a serving dish and keep warm until ready to serve.

Apple-Cranberry Holiday Stuffing

Ingredients:
1 sweet potato, cut into 1" squares
1 cup fresh cranberries, cut into halves
¾ cup bone broth
4 slices pastured bacon
½ onion, chopped
4 stalks celery, chopped
4 cloves garlic, minced
2 tablespoons rosemary, minced
1 tablespoon solid cooking fat
2 cups mushrooms, sliced thinly
1½ heads of cauliflower, processed in a food processor until it forms “rice” sized granules
1 green apple, cut into squares
¼ teaspoon cinnamon
½ teaspoon sea salt
Instructions:
Preheat your oven to 350 degrees. Combine the sweet potatoes, cranberries, and bone broth in
a large baking dish. Bake in the oven for 30 minutes, stirring once to ensure even cooking.
Meanwhile, cook the bacon slices in a skillet on medium heat, turning when needed, until they are crispy. When they are finished, remove and let cool, leaving the fat in the pan.
Add the onion and celery, and cook for 8 minutes, or until beginning to brown.
Add the garlic and rosemary, and cook for another couple of minutes.
Remove the onion mixture from the pan into a small bowl and set aside.
Add the solid cooking fat and the mushrooms to the pan. Cook, stirring, for a couple of minutes until the mushrooms are browned.
Add the cauliflower “rice” and cook, stirring for five minutes. Set aside.
When the sweet potato mixture is finished cooking, remove from the oven and turn the heat up to 425 degrees. Add the cauliflower mixture, the onion mixture, the apple as well as the cinnamon and sea salt to the sweet potato mixture and stir to combine. Place back in the oven
for another 10 minutes. Let cool for a few minutes, and serve warm.
Autoimmune Wellness

Creamy Golden Beets & Apple

Ingredients:
6 medium golden beets (about 3 pounds), peeled and diced into ⅓-inch cubes
4 medium Gala apples, diced into ⅓-inch cubes
2 medium white onion, diced
2 tbsp olive oil
1 tsp sea salt
2 tbsp minced fresh sage (optional)
Dressing:
       4 tbsp softened coconut butter
       2 tbsp olive oil
       4 tsp white wine vinegar
       2 tsp lemon juice
       1 tsp sea salt
       1 tsp grated lemon zest
Instructions:
Preheat oven to 425 degrees .
Toss diced beets, apple and onion with olive oil and sea salt in a large bowl.
Spread beet mixture into an even single layer.
Roast for 20 minutes, tossing halfway through cooking time. Sprinkle sage on top and roast 8 to 10 more minutes until tender and golden.
Let cool slightly, then toss roasted beets with dressing in a serving bowl and serve warm.
Autoimmune Wellness

Chewy Peppermint Cookie

Ingredients:
1 tablespoon ground chia seeds
3  tablespoons water
3/4 cup  coconut sugar
1/4 cup cocoa powder
1/4 teaspoon  fine sea salt
1/2 teaspoon  baking soda
1/4 teaspoon  peppermint extract
1 teaspoon  apple cider vinegar
1/2 cup  dark chocolate chips (optional)
1 crushed candy cane (optional)
Instructions:
Preheat the oven to 350ºF and line a baking sheet with parchment paper or a silicone mat. In a large bowl, stir together the ground chia seeds and water. This is your “chia egg.”
Measure out the almond butter then pour it into the same bowl as the chia seed mixture, along with the coconut sugar, cocoa, salt, baking soda, peppermint extract, and vinegar. Stir well until a thick and uniform mixture is created. Gently fold in the chocolate chips, if using, then drop the dough by rounded tablespoonfuls onto the lined baking sheet. Use your hands to gently flatten each cookie.
If you’d like to add the crushed candy cane pieces to the top, sprinkle them on before baking. They will melt in the oven and then re-harden when cooled for a crunchy peppermint-flavored topping.
Bake the cookies at 350ºF until the cookies have slightly spread and the tops look dry, about 9 to 10 minutes. The cookies will still be very soft to the touch, so it’s important that you let them cool on the pan for at least 20 minutes before trying to move them to a wire cooling rack. Allow the cookies to cool completely before serving.
Dexonista

Blueberry Pie

Ingredients:
For the crust
    2 cups  blanched almond flour 
    2 tbsp  coconut oil
    1  flax egg
    1/4 tsp  sea salt
For the filling
    5 cups fresh blueberries
    1/3 cup  maple syrup
    1/3 cup water
    Juice from 1/2 a lemon
    1 tsp  cinnamon
    2 tbsp chia seeds
    1 tbsp  arrowroot
    1/4 tsp  sea salt
Instructions:
Preheat oven to 350.
In a  food processor  , mix the flour and salt. Add in the coconut oil and flax egg and pulse until a dough starts to form.
Press the dough into a  glass pie dish  and bake for about 9-10 minutes.
In a medium saucepan, combine the blueberries, maple syrup, water, lemon juice, cinnamon, and salt. Bring to a boil and then turn down and simmer for about 3-5 minutes.
Once the mixture is done simmering, add in the chia seeds and arrowroot and mix well. Let the mixture sit for about 5 minutes.
Pour the blueberry mixture into the pie crust and bake for 15-20 minutes.
My Whole Food Life
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You can find organic turkey and chicken at Costco, Trader Joes, and sometimes Whole Foods. Iverstines is a local farm with very good quality pork, beef and chicken.
Here are some of our favorite websites for recipes:
We hope you find this information inspiring!
Have fun with cooking! When you do it healthy, it is double the amount of fun!
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For those of you that haven’t already started working with us in the Functional Medicine part of  Mint Health, now is the perfect time to plan on getting more in touch with your body, so you can be better equipped to start 2018 off right! Are you ready to look at some of the behind-the-scenes issues that are keeping you from functioning at your best, and may even lead to a serious health situation in the future??
Dr. Buchert and I are dedicated to helping spread the word to you all and on helping you take action in ways that are truly healing and often lead to disease reversal and true disease prevention.
If you are seeing us on the Ob/Gyn days (Tuesday/Thursday), and you want to take a deeper dive than we are able to do with conventional medical workups and recommendations, please click on the ” get started” tab below to begin your life-changing journey into Functional Medicine (these appointments are on Mondays and Wednesdays and are longer, more in depth, and offer more thorough “lab” evaluations to help us figure out YOU!).
Take a look HERE at what some of our patients have to say about Functional Medicine!
And if you have missed some of our previous write-ups, you can access these  HERE!
We hope you have a wonderful day!
Sincerely,
Renee NP and the  Mint Health Team
Dr. BuchertFavorite Holiday Recipes from Dr. B, Renee and Britany!

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