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.

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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

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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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• 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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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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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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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

Hungarian Chicken Paprikash Recipe

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

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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)

Here’s a quick glance at some of the top health benefits associated with the ingredients in this baked apple cinnamon oatmeal recipe:

Oats: Oats are high in fiber, so they help to lower cholesterol levels and make you feel full and satisfied, without experiencing cravings soon after eating them because of fluctuating blood sugar levels. Eating oats can also help to boost your immune system and reduce inflammation, helping you to fight disease.

Apples: Apples have very strong antioxidant and anti-inflammatory activity, so they can help health conditions like diabetes, heart disease and cancer as well as digestive issues. Plus, apple nutrition includes vitamin C and potassium.

How to Make Apple Cinnamon Baked Oatmeal

Before you get your ingredients together for this baked oatmeal recipe, preheat your oven to 350 degrees Fahrenheit.

Your first step is to add the following ingredients to a pot: coconut milk (reduced fat — or go with one can of full fat and add three cups of water), coconut sugar, butter, sea salt, nutmeg, cinnamon and cardamom.

Bring the mixture to a boil over high heat.

Next, add in the chopped apples, steel cut oats, chopped nuts (I chose walnuts) and raisins.

Mix all of these ingredients together until they are well-combined.

Your last step is to transfer the mixture to a greased 9 x 13 pan, or use an oven-safe pot and bake for 30 to 35 minutes.

The top of your baked oatmeal should be slightly crispy and you can add some more nuts for an extra crunch.

Transfer your cinnamon spiced baked oatmeal to a large bowl and enjoy!

Other Warm Breakfasts to Make

• Overnight Oats
• Grain-Free Oatmeal
• Pumpkin Pie Oatmeal
• Crockpot Breakfasts
• Breakfast Casserole

Apple Cinnamon Baked Oatmeal

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• Author: Dr. Josh Axe
• Total Time: 45 minutes
• Yield: 6
• Diet: Gluten Free

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Description

Let’s be honest: Standard oatmeal can be a little boring. However, if you had some select ingredients to up the flavor, and then bake it? Wow! The texture and flavor will make you want to put this on repeat.

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Ingredients

• 4 cups canned reduced fat (or light) coconut milk
• ½ cup coconut sugar
• 2 tablespoons unsalted butter
• ¾ teaspoon cinnamon
• ¼ teaspoon nutmeg
• ⅛ teaspoon cardamom
• 2 cups steel cut oats
• 2 cups chopped apples
• ½ cup raisins
• 1 cup chopped nuts
• ½ teaspoon sea salt

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Instructions

1. Preheat oven to 350 F.
2. Bring coconut milk, coconut sugar, butter, salt, nutmeg, cardamom and cinnamon to boil in pot over high heat.
3. Add remaining ingredients to pot and mix.
4. Transfer contents to greased dutch oven and bake for 30–35 minutes.

• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Category: Breakfasts
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 bowl
• Calories: 353
• Sugar: 22g
• Sodium: 358mg
• Fat: 19g
• Saturated Fat: 8.9g
• Unsaturated Fat: 7.5g
• Trans Fat: 0.1g
• Carbohydrates: 47g
• Fiber: 8g
• Protein: 13g
• Cholesterol: 10mg

Keywords: baked oatmeal, apple cinnamon oatmeal, healthy baked oatmeal

The post Apple Cinnamon Baked Oatmeal appeared first on Dr. Axe.

Believe me, this soup will have you saying, “More, please!” And you will be in luck, because this recipe makes enough for a crowd.

Thai Soup Ingredients

Thai food is traditionally known for its attention to balanced flavors (sour, sweet, salty, bitter and spicy) and the use of ingredients that are both delicious and medicinal. This Thai Coconut Chicken Soup is no exception. By steeping lemongrass and ginger in the broth, which is the base of the soup, you’ll release their oils and gain great health benefits.

Lemongrass helps flush harmful toxins out of your body and helps with digestion. Ginger benefits include warding off stroke and heart disease, helping with digestion, fighting infection, aiding respiratory function and many more.

And that’s just the foundation of the soup! The next layer will be creamy and nutritious coconut milk and red curry paste, which is a paste made with red chili peppers and garlic, two of the top fat-burning foods you can eat. Add in the optional bird’s eye chilis for even more fat-burning benefits.

Then it’s time for the chicken and veggies. You might notice a couple of unordinary vegetables in the group: Japanese sweet potatoes and bamboo shoots. (You should be able to find these at your local natural foods or international foods store.) These will add flavor, texture and amazing nutrition to the soup. Purple-skinned Japanese sweet potatoes contain anthocyanin, the same nutrient that gives eggplant its purple color and health benefits.

Nutrition Facts

All these great ingredients make a nutrition-rich soup. First, it’s balanced in macronutrients, with each serving providing 18 grams of energizing carbohydrates, 33 grams of healthy fats and 31 grams of muscle-building protein.

Next, each Thai chicken soup serving provides nearly 100 percent Daily Value of these amino acids: tryptophan, threonine, isoleucine, leucine, lysine, methionine, cystine, phenylalanine, tyrosine and valine.

On the vitamin front, each serving provides 173 percent Daily Value of vitamin C, 231 percent of vitamin A and 104 percent of vitamin K.

This Thai coconut soup is also rich in minerals, with over 50 percent Daily Value of phosphorus, zinc, copper, selenium and manganese.

How to Make This Thai Coconut Soup

Getting hungry yet? Grab a large soup pot, and let’s get started!

You’ll begin by bringing some chicken broth to a boil in your large pot along with a couple lemongrass stalks, some ginger root, and the optional bird’s eye chili peppers. If you can’t find the Thai peppers, you can substitute fresh jalapeños.

Never cooked with fresh lemongrass stalks before? Never fear. They’re easy to prep: chop off the root end and discard; chop off the leaves (you can save these to make a delicious tea); remove any dry layers from the outside of the resulting stalk, which should be whitish-green and about the size and length of a pencil. Chop the stalks in half and smash them with a rolling pin to break them down and release even more of the essential oil and flavor.

While the broth is simmering, grab a medium pot and bring the coconut milk to a low boil over medium-high heat. Once it’s bubbling, whisk in the red curry paste until it’s incorporated. Then turn off the heat and move this pot to the side.

Next, grab a large skillet or wok and melt some butter or coconut oil in it over medium heat. Once the fat is hot, add your chopped chicken thighs and cook them about 5 minutes. (If you don’t have chicken thighs on hand, chicken breasts will also work as a substitute.) Stir them around a bit just to make sure they’re cooking evenly and not sticking.

After 5 minutes, add your red onions and diced sweet potatoes. Cook these for 5 minutes more. At this point, the chicken should be browned and the onions slightly soft. Turn off the heat and set the skillet aside.

Going back to your broth, you want to remove the lemongrass, ginger and chili peppers with a handled sieve or slotted spoon and discard. Increase the heat to medium on the broth and carefully add in the coconut milk-curry mixture, chicken and veggie mixture, broccoli and bamboo shoots. Now you’ll let this simmer for 10 minutes to allow the potatoes to finish cooking and the broccoli to cook.

Lastly, you’ll turn off the heat and stir in the scallions and fresh lime juice. I highly recommend using fresh limes that have been sliced into lime wedges and squeezed as compared to the packaged lime juice you can buy in stores. This is going to add some freshness and the sour flavor component. Cover the coconut soup and allow it to rest for 10 minutes. Then ladle it up and enjoy the creamy, spicy, sweet, sour and salty flavors of this soup!

I hope you’ll love this hearty Thai soup so much you’ll want to make it again. One aspect that is great about this dish is it’s incredibly versatile. Next time, try experimenting with carrots, mushrooms, cilantro, fish sauce or noodles (in place of the potatoes). The possibilities are truly endless with this coconut soup.

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

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

Otherwise, try these other delicious, distinctive dishes that feature chicken thighs:

• Greek Chicken Souvlaki
• Sweet & Spicy Baked Chicken Thighs
• Hungarian Chicken Paprikash

Print

Thai Coconut Soup with Chicken

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• Author: Dr. Josh Axe
• Total Time: 45 minutes
• Yield: 8
• Diet: Gluten Free

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Description

This will be one of the more flavorful, satisfying soups you will make. It’s packed with healthy fats from coconut milk, protein from the chicken thighs, a punch of spicy flavor from red curry paste and some chili peppers, and the nutrition of numerous vegetables plus a lemongrass- and ginger-infused broth.

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Ingredients

• 4 cups low-sodium chicken bone broth (or regular broth)
• 2 stalks fresh lemongrass, cut in half and smashed
• 1 medium knob of ginger, peeled and coarsely chopped
• 1–2 bird’s eye chili peppers, optional
• two 13.5-ounce cans coconut milk
• one 4-ounce jar Thai red curry paste
• 2 tablespoons grass-fed butter or coconut oil
• 2 pounds boneless skinless chicken thighs, chopped
• 2 red onions, chopped
• 2 large Japanese sweet potatoes, diced
• 1 head broccoli, chopped
• one 13.5-ounce can bamboo shoots, drained
• 1 bunch scallions, chopped
• juice of two limes

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Instructions

1. In a large pot or dutch oven, bring the broth, lemongrass, ginger, and optional chili peppers to a boil over medium-high heat. Decrease heat to medium-low and simmer while you prepare the rest of the ingredients.
2. In a medium pot, heat the coconut milk to a low boil over medium-high heat. Add the red curry paste and whisk to combine until smooth and fully incorporated. Turn off heat and set aside.
3. In a large skillet, heat the butter or oil over medium heat. Once the butter is melted or the oil is shimmering, add the chicken thighs and cook for 5 minutes, stirring occasionally. Add the onions and sweet potatoes and cook 5 minutes more. Turn off heat and set aside.
4. Remove the lemongrass, ginger and chili peppers from the broth with a handled sieve or slotted spoon and discard.
5. Increase heat to medium and add the coconut-curry mixture, chicken and vegetable saute, broccoli, and bamboo shoots. Simmer for 10 minutes.
6. Turn off the heat and add the scallions and lime juice. Stir, cover and allow the soup to rest for 10 minutes to allow the flavors to marry.

• Prep Time: 15 min
• Cook Time: 30 min
• Category: Soups, Main Dishes
• Method: Stovetop
• Cuisine: Thai

Nutrition

• Serving Size: 1 bowl (575g)
• Calories: 505
• Sugar: 9.4g
• Fat: 32.9g
• Saturated Fat: 24.6g
• Unsaturated Fat: 5.3g
• Trans Fat: 0g
• Carbohydrates: 28.7g
• Fiber: 10.2g
• Protein: 30.6g
• Cholesterol: 106mg

Keywords: thai coconut soup, thai chicken coconut soup, thai soup, thai chicken soup

The post Thai Coconut Soup with Chicken & Ginger appeared first on Dr. Axe.

Adults and kids both love them, and some folks even like to eat them at breakfast time next to their eggs. That can include shakshuka, a very popular egg dish in Israel and parts of Africa.

What Is a Latke?

Latkes are a delicious Jewish appetizer, but they have a big history behind them. Legend has it that Judith was a Biblical figure who heard that General Holofernes was headed to town to destroy the Jews. Instead of letting that happen, Judith took salty cheese and wine to Holofernes’ tent and got him to eat and drink. He wound up getting so drunk that he fell asleep, giving Judith the opportunity to cut his head off and presenting it to the rest of his army. They became so scared that they fled the town, leaving the Jews to celebrate.

Originally, latkes were made from soft cheese as a nod to the salty cheese Judith served the general. In warmer climates, Jewish people still often make ricotta latkes. As fried foods and dairy are both common in Jewish cooking, latkes became an important part of Hanukkah cooking.

It wasn’t until the 1800s that potato pancakes became popular. Potatoes were cheap to grow in Eastern Europe and, with the abundance of the vegetable, became the main ingredient in latkes. Eventually it spread to Jewish cultures throughout the world and, today, you’d be hard-pressed to find a Hanukkah celebration that didn’t include potato latkes.

Key Latke Ingredients

Why sweet potato latkes instead of German potatoes? Traditionally, latkes are made from white potatoes. But with my version of the potato pancakes, you’ll get an extra nutritional boost. Sweet potatoes are packed with vitamin A — 9815 IU per serving (two latkes), or 4 times your Recommended Daily Amount! — and antioxidants, but they’re also low on the glycemic scale.

Additionally, though potato latkes are usually made with all-purpose flour, my version is made with arrowroot or tapioca starch, making these gluten-free latkes. I’ve also created two different versions for you to enjoy: the first latkes have baked potato-style toppings, with plain yogurt and chopped green onions.

The second sweet potato latke recipe uses yogurt, healing raw honey and cacao nibs for a more dessert-style potato pancakes. You can make a big batch of latkes and put out all the toppings for friends and family to create their own favorite version. Variety is the spice of life!

But enough about toppings. It’s time to make some sweet potato latkes!

How to Make Sweet Potato Latkes

Mix together all of the ingredients, except the green onions and reserved butter, in a food processor.

Blend the sweet potato latke ingredients on high until they’re well combined.

Next, heat the remaining 3 tablespoons of grass-fed butter in a medium pan over medium heat. Take the sweet potato latke batter and form into little balls, then flatten them into 3-inch discs.

Add two or three sweet potato latkes to the pan, pressing them down with a spatula to flatten.

Fry each latke for 5–7 minutes per side until they are golden brown.

Top with one of the two topping options and enjoy!

Other Sweet Potato Recipes

Looking for more sweet potato recipes to try out? Here are some to get you started:

• Sweet Potato Casserole
• Sweet Potato Biscuits
• Sweet Potato Brownies
• Sweet Potato Pie
• Sweet Potato Fries
• Sweet Potato Hash
• Sweet Potato Soup
• Sweet Potato Tacos

Print

Sweet Potato Latkes Recipe

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• Author: Dr. Josh Axe
• Total Time: 25 minutes
• Yield: 4
• Diet: Gluten Free

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Description

Latkes are usually served at Hanukkah time and are made with white potatoes. These instead use sweet potatoes to increase the nutrition and flavor, and they’re so good that I encourage you to eat them all year long.

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Ingredients

• 2 sweet potatoes, shredded
• 2 parsnips, shredded
• ½ white onion, minced
• 4 eggs
• 2 tablespoons arrowroot or tapioca starch
• 4 tablespoons unsalted butter, divided
• ¼ teaspoon sea salt
• ½ teaspoon black pepper

Topping #1:

• 1 dollop plain goat milk yogurt
• green onions, chopped

Topping #2:

• 1 dollop plain coconut yogurt
• raw honey
• cacao nibs

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Instructions

1. Mix all ingredients, except the green onions and reserved butter, in a food processor and blend on high until well combined.
2. Heat the remaining 2 tablespoons of butter in a medium pan over medium heat.
3. Form batter into little balls and then flatten them into about a 3-inch disc.
4. Add two or three latkes to the pan, pressing them down with a spatula.
5. Fry for 5–7 minutes on each side until they are golden brown.
6. Top with one of the two toppings and enjoy!

• Prep Time: 15 min
• Cook Time: 10 min
• Category: Side Dishes, Appetizers
• Method: Frying
• Cuisine: Jewish

Nutrition

• Serving Size: 2 latkes
• Calories: 298
• Sugar: 7.3g
• Sodium: 254mg
• Fat: 16g
• Saturated Fat: 18.7g
• Unsaturated Fat: 6.1g
• Trans Fat: 0.5g
• Carbohydrates: 31.9g
• Fiber: 6.2g
• Protein: 7.9g
• Cholesterol: 194mg

Keywords: latkes recipe, sweet potato latkes

The post Sweet Potato Latkes Recipe appeared first on Dr. Axe.

What if you’ve never had coffee before? Well, this just may be the cup that makes you a fan. Honestly, it’s one of my favorite keto recipes.

In moderation, high-quality, organic coffee can definitely have its proven coffee health benefits. This recipe takes coffee to another level, a much healthier level in my opinion.

Instead of just mainly getting a punch of eye-opening caffeine with a solid dose of antioxidants, this recipe adds in nutritional powerhouse ingredients like grass-fed butter and collagen powder made from bone broth to give you a sustainable boost of energy that doesn’t leave you falling flat a few hours later.

You may have already heard of the keto diet. Maybe you’re even following it at this very moment.

One of the central aspects of this intriguing diet, which was originally developed for epilepsy patients in the 1920s, is that it contains a very low amount of carbohydrates and a high amount of fats. In addition to possibly helping followers shed unwanted pounds, a ketogenic diet has even been shown in scientific research to help combat cancer as well as other serious chronic health issues.

Keto coffee is the perfect morning or afternoon beverage for someone following a ketogenic diet. It’s also a way of giving this ketogenic philosophy of eating a try.

Instead of loading your coffee with carbohydrate-rich milk and sugar, you add seriously beneficial fats like beef gelatin and bone broth collagen. Instead of adding some creamer, you put in some vitamin-rich butter. Rather than using a blood sugar spiking sweetener, you top your keto coffee off with a nice sprinkle of cinnamon (which satisfies a need for sweet but actually helps to keep blood sugar down).

What Is Keto Coffee?

What if I told you that butter in coffee and coconut oil in coffee are not only healthy, but actually quite tasty? It’s true!

Keto coffee gives you all of the coffee benefits plus so much more. No longer will your morning java be a jittery jolt with useless calories.

The idea with keto coffee is to give your body fuel that is rich in nutrient-dense, blood sugar-stabilizing fat. When I say “fat,” I’m talking about the following: grass-fed butter, coconut oil or MCT oil, and collagen powder made from bone broth.

Coconut oil coffee probably sounds tasty, especially if you’re a coconut fan, but you may be nervous to add things like butter, collagen and gelatin to your morning joe. Please don’t be scared.

Collagen powder and gelatin are actually very neutral in their flavor profiles. Meanwhile, grass-fed butter adds a creamy richness that makes additional dairy like milk or cream unnecessary.

Coffee with coconut oil and other healthy fats makes for a hot beverage that is highly satisfying. You not only enjoy the richness of this keto coffee, but it also keeps you full for hours. So if you’re watching your weight, it’s actually not a drink to shy away from, but rather it could be a coffee change that helps your weight loss efforts.

Are you looking for a similar coffee drink but without as much fat and that’s usually served cold? You can try so-called protein coffee.

Nutrition Facts

One cup of keto coffee made using this recipe contains roughly the following:

• 316 calories
• 0 gram carbohydrates
• 21.8 grams protein
• 26 grams fat
• 0.2 milligrams vitamin B2 riboflavin (11 percent DV)
• 500 international units vitamin A (1o percent DV)
• 296 milligrams potassium (8 percent DV)
• 0.6 milligrams pantothenic acid (6 percent DV)
• 100 milligrams sodium (4 percent DV)

A quick glance at some of the top health benefits associated with this keto coffee recipe’s ingredients:

• Organic coffee: Coffee is actually one of the leading contributors of disease-fighting antioxidants in the American diet. Research shows that an average cup of coffee might even contain more polyphenol antioxidants than cocoa, green tea, black tea and herbal tea!
• Bone broth collagen: Bone broth is a rich source of collagen that is now available in powdered form. Bone broth collagen is loaded with amino acids that help to support healthy gut function, improve skin appearance from the inside out, build muscle and improve joint health, among other benefits. Collagen is the most abundant protein in our bodies, and it’s found in muscles, bones, skin, blood vessels, digestive system and tendons. As we age, our body’s collagen production naturally begins to slow down, which is why I am a big believer in a supplement like collagen-rich protein powder, powered by bone broth.
• Beef gelatin: Similar to collagen, gelatin is beneficial for preventing intestinal damage and improving the lining of the digestive tract, thereby preventing permeability and leaky gut syndrome. Similar to high-protein foods, studies have found that taking gelatin supplements helps increase satiety and control hunger hormones.
• Grass-fed butter: Grass-fed butter contains high levels of conjugated linoleic acid, a compound that potentially may help provide protection against different types of cancer and helps the body store muscle instead of fat.
• Coconut Oil: Coconut oil is high in medium-chain fatty acids like caprylic acid, lauric acid and capric acid that provide an excellent source of energy. Animal studies have also revealed that coconut oil can improve antioxidant levels and reduce stress on the liver.
• MCT Oil: MCT stands for medium-chain triglycerides, a form of saturated fatty acid that has numerous health benefits, ranging from improved cognitive function to better weight management. Coconut oil is a great source of MCTs — roughly 62 percent to 65 percent of the fatty acids in coconut oil are MCTs. More concentrated “MCT oils” have also been growing in popularity so this recipe gives you the option of using coconut oil or MCT oil.
• Cinnamon: This is one of the healthiest spices on Earth that has antioxidant, anti-inflammatory, anti-diabetic, antimicrobial, immunity-boosting and heart-protective abilities.

How to Make Keto Coffee

Making keto coffee is extremely easy. There are only a couple of steps.

Put all ingredients into a high-powered blender, and blend until well-combined. If you don’t have all the ingredients on hand, then you may choose to only go with grass-fed butter and/or coconut oil, for example, with the black coffee, but the combo of all the ingredients raises the health quotient for this coffee.

Pour into your favorite coffee mug.

Sprinkle on a little cinnamon, and prepare to enjoy your first keto coffee! If you need a little extra flavor or sweetness, you can add a dash of pure vanilla extract without increasing the carb content of the recipe drastically.

If you’re consistently struggling to add extra protein and fat to your daily diet without increasing your carb count, consider adding this keto coffee to your normal rotation of keto recipes.

Print

Keto Coffee Recipe … or Butter Coffee!

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• Author: Dr. Josh Axe
• Total Time: 5 minutes
• Yield: 1
• Diet: Low Lactose

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Description

If you’re already a fan of coffee, then you’re really going to love this recipe for keto coffee, also known as “butter coffee.”

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Ingredients

• one 8-ounce cup of organic black coffee
• 1 scoop collagen powder made from bone broth
• 1 scoop beef gelatin (optional)
• 1 tablespoon grass-fed butter
• 1 tablespoon coconut oil or MCT oil
• cinnamon to sprinkle on top

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Instructions

1. Add all ingredients to a high-powered blender.
2. Blend until well-combined.

Notes

If you need a little extra flavor or sweetness, you can add a dash of pure vanilla extract without increasing the carb content of the recipe drastically.

• Prep Time: 5 min
• Category: Beverages
• Cuisine: American

Nutrition

• Serving Size: 1 cup
• Calories: 316
• Sugar: 0g
• Sodium: 100mg
• Fat: 26g
• Carbohydrates: 0g
• Fiber: 0g
• Protein: 21.8g

Keywords: keto coffee recipe, butter coffee

The post Keto Coffee Recipe … or Butter Coffee! appeared first on Dr. Axe.

These are also no-bake granola bars, which means this is one chewy granola bar! If you’re looking for a great recipe for oat bars or coconut bars, this recipe has you covered on both accounts with hearty gluten-free oats and rich pieces of coconut. It’s also low in sugar with great macronutrients, unlike most. Learning how to make these granola bars is also easy as can be.

Why Are Most Granola Bars Unhealthy?

Granola and pre-packaged granola bars commonly make the list of secretly unhealthy foods for good reason. The problem with most granola bars on shelves today is that they are not made of healthy, whole-food ingredients. Instead, they are loaded with refined sugars and unhealthy fats yet low in fiber, healthy fat and vital nutrients. The source of sugar in many conventional granola bars is often health hazardous high fructose corn syrup.

The high sugar content of most granola bars, even many homemade granola bar recipes, is something you really want to avoid for the sake of your health. Consuming too much sugar is well-known to lead to weight gain, inflammation and even wrinkles.

Conventional granola bars (and granola cereal) are also known for containing unhealthy partially hydrogenated oils, which means they contain trans fat. This is a highly concerning ingredient since trans fat increase LDL (“bad”) cholesterol in the body while lowering HDL (“good”) cholesterol.

This recipe completely skips the refined sugars and gets its sweetness from maple syrup and dark chocolate chips. These bars wouldn’t be the same if they were totally unsweetened plus the maple syrup helps to bind the ingredients together. If you’re not a fan of maple syrup, molasses is another natural sweetener with a similar consistency to help hold the bars together. You can also use honey but don’t heat it up, as that can create inflammatory properties.

Instead of hydrogenated oils, these homemade granola bars contain blood sugar-balancing good fat from ingredients like almond butter and coconut. Other healthy fat additions you might want to consider adding to homemade chewy granola bars or crunchy granola bars include chia seeds and nuts like pecans, almonds or walnuts.

Nutrition Facts

One serving of these homemade granola bars contain about:

• 156 calories
• 20.4 grams carbohydrates
• 2.8 grams fiber
• 7.3 grams sugar
• 6.8 grams fat
• 4.6 grams protein

You’ll note that this is perhaps the most balanced macronutrient granola bar you can find, with 20 grams of carbohydrates, 7 grams of fat and 5 grams of protein. In other words, it’s much lower in overall carbs and far lower in sugar than even rival homemade granola bar recipes.

What makes this granola bars recipe healthy? Here are some of the healthy and delicious stars of this homemade granola bar recipe:

• Almond butter: When you purchase almond butter, you’re looking for one that only has one main ingredient: almonds. Almond nutrition is rich in protein, fiber, calcium, iron and many other essential nutrients.
• Oats: Oats are a wonderful source of soluble fiber, specifically a type called beta-glucans, which research has shown can help to naturally lower cholesterol when eaten regularly. To avoid any cross-contamination with wheat, rye or barley, look for oats labeled “certified gluten-free.” Puffed rice is another gluten-free ingredient that you could use along oats.
• Dark chocolate chips: Not all chocolate is created equal, so if you’re looking to get the highest antioxidant and nutrient content from your chocolate, opt for an organic dark chocolate with at least a 70 percent cocoa content or higher. The higher the cocoa content, the lower the sugar as well, so that’s another plus.
• Maple syrup: One of the best natural sweeteners, maple syrup also can help lower inflammation, supply nutrients and better manage blood sugar, all while helping to make recipes taste great.

How to Make Healthy Granola Bars

Since these are no-bake granola bars, you don’t even need to preheat the oven before you get started making this healthy granola bar recipe. This recipe also only has six ingredients — many of which you may likely have on hand already. Minus the “cooking time” (more like sitting time) in the fridge, these homemade granola bars only take about 10 minutes to make!

The first step is to add the almond butter and maple syrup to a small pot over low heat and stir until they are well combined but are not hot (this shouldn’t take long at all). Once the almond butter and maple syrup are mixed together, you can remove the pot from the heat and set it aside.

Start putting the remaining ingredients into a large bowl. Once you have everything in the large bowl, you can mix it together lightly.

Pour the warm almond butter mixture atop the contents of the large bowl.

Stir until well incorporated.

In an 8×8 baking dish greased with coconut oil, dump, pack and flatten the mixture using your hands.

Cover the baking dish and refrigerate until firm (about an hour).

Cover the baking dish and refrigerate until firm (about an hour).

Slice into bars or squares, and that’s it.

Enjoy your healthy homemade granola bars!

Looking for other healthy snack bars? Try these recipes:

• Chocolate Chip Cookie Bars
• Quinoa Crispy Bars
• Pumpkin Bars
• Lemon Bars
• Cheesecake Bars

Homemade Granola Bars Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour 10 minutes
• Yield: 24
• Diet: Gluten Free

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Granola bars should be one of the great snacks, but nearly all store-bought and even homemade granola bars have way too much sugar and not enough good fats or protein in them. This chewy granola bar recipe fixed those problems with six healthy ingredients to produce the perfect granola bar.

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Ingredients

• ¾ cup maple syrup
• ¾ cup creamy almond butter, unsalted
• 2½ cups organic, gluten-free rolled oats
• ½ teaspoon sea salt
• ¼ cup dark chocolate chips
• ¼ cup desiccated coconut

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Instructions

1. In a small pot, over low heat, add the almond butter and maple syrup, stirring until well-combined but are not hot (this should happen quickly).
2. Remove from heat and set aside.
3. In a large bowl, add the remaining ingredients.
4. Pour the warm almond butter mixture atop, stirring until well-incorporated.
5. In an 8×8 baking dish, greased with coconut oil, dump, pack and flatten the mixture using your hands.
6. Cover and refrigerate until firm (about an hour).
7. Slice into bars or squares.

• Prep Time: 10 min
• Cook Time: 1 hour
• Category: Snacks, Desserts
• Method: No Bake
• Cuisine: American

Nutrition

• Serving Size: 1 bar (37g)
• Calories: 156
• Sugar: 7.3g
• Sodium: 54mg
• Fat: 6.8g
• Saturated Fat: 1.4g
• Unsaturated Fat: 4.9g
• Trans Fat: 0g
• Carbohydrates: 20.4g
• Fiber: 2.8g
• Protein: 4.6g
• Cholesterol: 0mg

Keywords: homemade granola bars, gluten-free granola bars, granola bar recipe, chewy granola bars, healthy granola bars

The post Perfect Homemade Granola Bars: Low in Sugar & Delicious appeared first on Dr. Axe.

Don’t worry, it won’t take long to make these dark chocolate delights a reality; These soft and chewy chocolate chip cookies can be made in just 30 minutes.

The Perfect Cookie Texture

What makes a chewy chocolate chip cookie?  How do you make cookies soft and chewy? How do you make cookies chewy not cakey? How can you make a hard cookie soft? These are just some of the many questions people ask when on their quest to create the perfect cookie texture.

Of course, the perfect texture is a matter of personal opinion, but let’s talk about some of the ways to create your ideal cookie results. Think of this as a mini baking lesson.

If your end goal is to make your homemade cookies…

• Thicker: There are a few things that can help to make cookies thicker as well as softer. First, combine a higher temperature with a shorter baking time to create thicker as well as softer cookies. Creating round dough balls (rather than flat) also helps bakers to obtain softer, thicker cookies. (1)
• Thinner: Adding more sugar typically makes cookies thinner, but skip the refined sugar and opt for a healthier option like the coconut sugar used in this recipe. Of course, I always recommend adding as little of any sugar as possible. Another thing that helps to create thinner cookies is to flatten the cookie dough balls before they go into the oven.
• Fluffier: If fluffy is your goal, opt for baking powder in place of baking soda in a recipe. Both contribute to fluffiness, but baking powder trumps baking soda here. Keep in mind that a quarter teaspoon of baking soda is equivalent to one teaspoon of baking powder. Both baking soda and baking powder also contribute to a lighter colored cookie in the end.
• Softer/Chewier: Including a melted fat like butter or coconut oil makes for wetter batter, and it also generates more holes in the dough that are smaller which results in a softer, chewier cookie texture.
• Cakier: For a cakey texture, keep the fatty ingredient (like butter or coconut oil) cold because this will result in a cookie with larger holes and hence a cakier texture.

What if you end up with hard cookies and you really didn’t want them to be hard? You can try putting the cookies into an airtight container and add several slices of a water-rich fruit such as a fresh apple. Wait a few hours. In theory, the cookies will soak up the moisture from the apples and be a bit softer. If all tricks fail, I’ve never met a hard cookie that a glass of milk didn’t soften.

Nutrition Facts

One serving of this chewy chocolate chip cookies recipe contains about:

• 170 calories
• 3.7 grams protein
• 12.8 grams fat
• 13.9 grams carbohydrates
• 1.6 grams fiber
• 7.7 grams sugar
• 125 milligrams sodium (8 percent DV)

How to Make Chewy Chocolate Chip Cookies

There are so many chocolate chip cookie recipes out there, but after you try this one, you just might consider it the best chewy chocolate chip cookie recipe ever. I’m happy to say that you can actually use healthier ingredients, ditch the gluten-heavy flour and still create incredible cookies.

How to make chewy chocolate chip cookies starts out with combining the wetter ingredients. Next, you add the dry ingredients into the mix. Don’t forget you can also make the Paleo flour blend yourself! Now it’s time for the delicious dark chocolate chips to get folded in.

At this point, you have your final cookie dough, and you can form it into balls before putting them onto your baking sheet.

Let’s get started on making these. Preheat your oven to 350 degrees Fahrenheit.

In a medium bowl, combine the coconut oil, coconut sugar, egg, almond butter and vanilla extract. Whisk together and set aside.

In a small bowl, add in the remaining ingredients, minus the chocolate chips, and mix until well-combined.

Add the dry ingredients to the wet ingredients.

Add the dry ingredients to the wet ingredients. Mix until well-incorporated.

Add the dark chocolate chips.

Add the dark chocolate chips. Fold them into the mix.

Scoop out about 2 tablespoons of dough and form into a cookie shape. Place each cookie on a 9×11 baking sheet, spaced 1–2 inches apart.

Bake for 10 to 11 minutes. Take them out of the oven and cool on a rack for at least 20 minutes before offering them up!

Enjoy your homemade soft, chewy chocolate chip cookies!

Want to just eat cookie dough? Try our Paleo, vegan and gluten-free edible cookie dough recipe!

Chewy Chocolate Chip Cookies Recipe

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• Author: Dr. Josh Axe
• Total Time: 20 minutes
• Yield: 10
• Diet: Gluten Free

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We’re all on a mission: Finding the best chocolate chip cookie on the planet. In our humble, opinion, this one is it because it’s chewy (a must!) and loaded with healthy ingredients yet still deliver that classic chocolate chip cookie punch. Enjoy!

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Ingredients

• ¼ cup coconut oil, melted
• ⅓ cup coconut sugar
• 1 egg
• 2 tablespoons almond butter
• 1 teaspoon vanilla extract
• ½ teaspoon sea salt
• 1 teaspoon baking powder
• 1 tablespoon arrowroot starch
• ½ cup + 1 tablespoon Paleo flour blend
• ½ cup dark chocolate chips (70% or darker)

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Instructions

1. Preheat oven to 350 F.
2. In a medium bowl, whisk together the wet ingredients: coconut oil, coconut sugar, egg, almond butter and vanilla extract. Set aside.
3. In a small bowl, add in the remaining dry ingredients, except the chocolate chips, and mix until well-combined.
4. Add the dry ingredients to the wet ingredients, mixing until well-incorporated, then fold in the chocolate chips.
5. Cover dough and let chill in the fridge for about 10 minutes to make it easier to work with. (Optional)
6. Scoop out about 2 tablespoons of dough and form into a cookie shape. Place each cookie on a 9×11 baking sheet, spaced 1–2 inches a part.
7. Bake for 10–11 minutes.
8. Remove from oven and place on cooling rack. Let cool for at least 20 minutes before diving in.

• Prep Time: 10 min
• Cook Time: 10 min
• Category: Desserts, Sncks
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 cookie (37g)
• Calories: 197
• Sugar: 7.7g
• Sodium: 125mg
• Fat: 12.8g
• Saturated Fat: 7.1g
• Unsaturated Fat: 3.5g
• Trans Fat: 0g
• Carbohydrates: 13.9g
• Fiber: 1.6g
• Protein: 2.9g
• Cholesterol: 17mg

Keywords: chewy chocolate chip cookies, best chocolate chip cookies, soft chocolate chip cookies

The post Soft, Chewy Chocolate Chip Cookies Recipe appeared first on Dr. Axe.

So what is chicken souvlaki exactly? I’m about to tell you, and then I’ll get to the important part — a healthy and delicious version of this classic Greek-food staple.

What Is Chicken Souvlaki?

Souvlaki is one of Greece’s most beloved “fast-food” items along with gyros and kebabs. Fast food in the United States is typically loaded with highly processed, health-hazardous ingredients, including meat that isn’t even 100 percent meat. Souvlaki, on the other hand, is fast to make and easy to eat on the go, but it still uses fresh, whole and healthy ingredients.

If you’ve been to a Greek restaurant before, then you probably already know to order “chicken souvlaki” not “souvlaki chicken”. The meat always goes in front to denote which protein is the star of the souvlaki. In addition to chicken souvlaki, there’s also pork, beef and lamb souvlaki.

What is souvlaki? It’s basically pieces of meat that have been grilled on a skewer. The freshly grilled protein is often put into a pita along with vegetables, sauce and garnish. Souvlaki can also be served on a plate with rice, grilled bread or potatoes.

Souvlaki is also sometimes served with Greek side dishes like lemon rice. Another popular rice option is Greek rice also known as Spanakorizo, or spinach rice. Both Greek lemon rice and spinach rice are delicious, but I would recommend using a sprouted rice to increase the nutrition and digestibility of the rice.

If you like chicken souvlaki, then you’ll most likely enjoy chicken kabobs. There isn’t a huge difference between Greek kabobs and Greek souvlaki. Greek chicken kabobs and chicken souvlaki are both made of meat that has been grilled on skewers, which are a long pieces of wood or metal used to hold pieces of food together.

In addition to meat, vegetables like peppers and onions are also commonly added to the skewers. Souvlaki is more commonly served as a pita sandwich, while kebabs are more likely to be plated.

Nutrition Facts

One serving of this chicken souvlaki recipe contains about:

• 344 calories
• 50.7 grams protein
• 13 grams fat
• 1.3 grams carbs
• <1 gram fiber
• <1 gram sugars
• 246 milligrams sodium (16 percent DV)
• 242 milligrams cholesterol
• 9.6 milligrams niacin (48 percent DV)
• 359 milligrams phosphorus (36 percent DV)
• 0.7 milligrams vitamin B6 (35 percent DV)
• 3 milligrams zinc (20 percent DV)
• 0.3 milligrams riboflavin (18 percent DV)
• 12 micrograms vitamin K (15 percent DV)
• 0.2 milligrams thiamin (13 percent DV)
• 0.7 micrograms vitamin B12 (12 percent DV)
• 437 milligrams potassium (12 percent DV)
• 2.1 milligrams iron (12 percent DV)
• 41 milligrams magnesium (10 percent DV)

As you can see, this recipe is quite nutritious — mainly thanks to its key ingredient of chicken. To be more exact on just how nutritious one serving of this chicken souvlaki is, one serving contains at least 10 percent the daily recommended value or more of 11 different key nutrients!

For example, a serving of this recipe has just shy of half of most people’s daily niacin requirements. Niacin, also known as vitamin B3, is known for reducing inflammation, improving circulation and helping the body to produce key hormones. (12)

This chicken souvlaki recipe is rich in phosphorus, which along with calcium, is essential to bone and tooth health. The body also uses phosphorus for cellular repair, waste removal, energy storage, energy usage and the production of DNA. (13)

I could go on and on, but I’m sure you’re getting the picture — this Greek delicacy may be fast and inexpensive to make, but it’s loaded with healthy nutrients.

How to Make Chicken Souvlaki

This take on chicken souvlaki skips the skewers and uses the oven, which means less work for the cook. Before you get started, make sure you have your oven preheating to 375 F. This recipe is really easy — you basically just need to mix your chicken souvlaki marinade, let the chicken marinate a while and then cook the chicken.

A Greek rice recipe (such as a lemon rice recipe) makes a great addition to chicken souvlaki, but I recommend choosing between putting the chicken into a pita or having the chicken with a side of rice so that you don’t overload on carbohydrates. And don’t forget my Tzatziki Sauce Recipe — it is the perfect topping for this chicken souvlaki.

Are you ready to make one of my favorite Greek chicken recipes?

Add all ingredients, minus the chicken, to a bowl and whisk to combine.

Add the chicken to the mixture and use your hands to mix until evenly-coated. Allow the mixture to marinate for up to one hour.

On a baking sheet lined with parchment paper, add the chicken pieces.

You can add some extra herbs on top of the chicken if you like and then bake for 30 minutes or until the chicken thighs reach an internal temperature of 165 F.

You can have a side of nutritious sprouted rice (feel free to add some spinach and/or lemon for a Greek twist) with your chicken. I chose to put tzatziki sauce and lemon over mine!

You can also put the chicken inside of a gluten-free pita with veggies like tomato, onion and cucumber. Don’t forget to top it with some sauce and maybe some crumbled feta cheese.

Another great dish to pair with souvlaki is the Greek avgolemono soup recipe. Check it out.

Otherwise, try these other delicious, distinctive dishes that feature chicken thighs:

• Hungarian Chicken Paprikash
• Sweet & Spicy Baked Chicken Thighs
• Thai Coconut Chicken Soup

Greek Chicken Souvlaki Recipe

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• Author: Dr. Josh Axe
• Total Time: 40 minutes
• Yield: 6
• Diet: Gluten Free

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Greece is known for its whole-food based Mediterranean diet that features many healthy, unique and delicious dishes. Souvlaki is one of them and is often made with chicken or lamb. This chicken souvlaki recipe uses organic, free-range chicken. It’ll be a hit!

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Ingredients

• 1 tablespoon avocado oil
• ½ lemon, juiced
• ¼ cup white wine
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon Mediterranean oregano
• 1 teaspoon basil
• 8 chicken skinless, boneless thighs

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Instructions

1. Preheat oven to 375 F.
2. Add all the ingredients, except the chicken, to a bowl and whisk to combine.
3. Toss in the chicken and, using your hands, mix until evenly coated.
4. Allow the mixture to marinate for up to 1 hour.
5. On a baking sheet lined with parchment paper, add the chicken and bake for 30 minutes or until chicken reaches 165 F.
6. Add to a side of sprouted rice or in a gluten-free pita with all your favorite veggies!

• Prep Time: 10 min
• Cook Time: 30 min
• Category: Main Dishes
• Method: Baking
• Cuisine: Greek

Nutrition

• Serving Size: 1 serving (275g)
• Calories: 344
• Sugar: 0.2
• Sodium: 246mg
• Fat: 13g
• Saturated Fat: 3.1g
• Unsaturated Fat: 8.2g
• Trans Fat: 0g
• Carbohydrates: 1.3g
• Fiber: 0.2g
• Protein: 50.8g
• Cholesterol: 242mg

Keywords: greek souvlaki, chicken souvlaki, souvlaki

The post Greek Chicken Souvlaki Recipe appeared first on Dr. Axe.

For being incredibly easy to prepare, hash really packs a punch. It’s essentially a dish made from diced or cubed potatoes, veggies, herbs and even meat — turkey bacon makes a tasty addition.

If you want to get really fancy, you can grate the potatoes, like homemade hash browns, but I love the simplicity of just chopping and cooking.

The best part about breakfast hash recipes is that they’re super easy to customize to your family’s tastes or what’s in the refrigerator. In my opinion, as long as you have garlic and onions, you really can’t go wrong!

Why Sweet Potatoes Beat Regular Potatoes

That said, this sweet potato hash recipe is my preferred way of making potato hash. For starters, I love swapping regular potatoes for sweet potatoes. They’re a strong anti-inflammatory ingredient and low on the glycemic scale.

Sweet potato recipes are also absolutely loaded with vitamins and minerals. When it comes to vitamin A, for instance, you’ll get nearly 700 percent of your recommended daily value!

The high amount of beta-carotene in sweet potatoes is also terrific for your skin, keeping it looking young and fresh — plus, it helps minimize wrinkles. Can we say miracle worker?

Most importantly, sweet potatoes are sweeter than regular potatoes, perfect for breakfast or a dinner with a little extra zest.

Other Key Ingredients

In addition to heart-healthy, immune-boosting, antioxidant rich sweet potatoes, this sweet potato breakfast hash packs a nutritious punch. Here are the other healthy ingredients that headline this recipe:

• Avocado oil: Cooking with a natural healthy fat is better than using refined oils, and few cooking oils are better than avocado oil. It can help with blood pressure, arthritis symptoms, skin issues and heart health.
• Bell peppers: Rich in vitamins C, A and B6, bell peppers are great for supporting immunity and skin health.
• Eggs: The eggs are options, but if you do make this a sweet potato hash with eggs recipe, you get an extra boost of protein and up the collagen count.

How to Make Sweet Potato Hash

The best part about sweet potato hash, of course, is making and eating it!

Start by preheating the oven to 350 degrees Fahrenheit. In the meantime, line a baking sheet with parchment paper.

Add all the ingredients to the tray, using your hands to toss in the avocado oil until well-combined. One less dish to wash!

Next, cook all the ingredients for 30 minutes or until the sweet potatoes are fork-tender. That’s your sign this potato hash recipe is done.

Add the sweet potato hash to a plate, top with egg (extra protein, yum!), cilantro and hot sauce.

Similar Recipes

Looking for more sweet potato recipes to try out? Here are some to get you started:

• Sweet Potato Casserole
• Sweet Potato Biscuits
• Sweet Potato Brownies
• Sweet Potato Pie
• Sweet Potato Fries
• Sweet Potato Latkes
• Sweet Potato Soup
• Sweet Potato Tacos

Sweet Potato Hash Recipe

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

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For being incredibly easy to prepare, sweet potato hash really packs a punch. It’s made with potatoes, veggies, herbs and optional toppings.

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Ingredients

• 2 sweet potatoes, cubed
• 2 tablespoons avocado oil
• 1 medium red onion, chopped
• 1 red bell pepper, chopped
• 2 garlic cloves, minced
• ½ teaspoon smoked paprika
• ½ teaspoon garlic
• ½ teaspoon oregano

Toppings:

• one pasture-raised egg, cooked any style
• fresh cilantro
• hot sauce

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Instructions

1. Preheat oven to 350 F.
2. Line a large baking sheet with parchment paper, and add all the ingredients, using your hands to toss in the oil until well combined.
3. Cook for 30 minutes or until potatoes are fork-tender.
4. Add to a plate, top with egg, cilantro and hot sauce.

Notes

• Feel free to add the meat of your choosing, such as turkey bacon, to top this recipe off.
• To make this recipe vegan, simply skip the egg topping.
• You can customize this dish to your liking, experimenting with different spices and/or additional veggies.

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Category: Breakfasts
• Method: Oven
• Cuisine: American

Nutrition

• Serving Size: 143g
• Calories: 158
• Sugar: 5.2g
• Sodium: 54mg
• Fat: 8.3g
• Saturated Fat: 1.2g
• Unsaturated Fat: 7.1g
• Trans Fat: 0g
• Carbohydrates: 18.4g
• Fiber: 3.2g
• Protein: 3.2g
• Cholesterol: 41mg

Keywords: sweet potato hash recipe, sweet potato breakfast hash, sweet potato hash with eggs,

The post Sweet Potato Hash Recipe appeared first on Dr. Axe.

That’s right, I’m talking about stuffed peppers — turkey-stuffed bell peppers, to be exact.

Stuffed Bell Peppers: A Healthy, Balanced Meal

Usually, you’d use ground turkey, cheese and sauce in a pasta-style dish. But in this case, it’s all part of a veggie-packed, low-carb meal. Instead of noodles, you’ll get a flavorful bite of fresh bell pepper.

You’ll still enjoy a little carbohydrate goodness in the form of sprouted brown rice, but the minimal amount means you won’t feel bloated and heavy afterward; you can even leave it out if you’d like. So what makes these turkey-stuffed bell peppers so great?

Nutrition Facts

For starters, bell peppers are packed with vitamin C. Just eating one provides twice the daily recommended value of the vitamin, and three-fourths of your daily vitamin A requirements. They’re also low in calories; one entire pepper is just 37 calories.

These healthy stuffed peppers are also made with ground turkey, which is a nice, lean alternative to ground beef and makes for a good change of pace from the usual chicken breast or ground beef. It’s also high in protein, great for refueling after workouts.

While this recipe isn’t totally carb-free, we only use a half-cup of sprouted brown rice between four servings. Having a little rice helps these stuffed peppers feel more substantial without adding too many carbohydrates. Because the rice is a sprouted food, it’s also easier for the stomach to digest.

How to Make Stuffed Bell Peppers

This low-carb dinner comes together really quickly. You can have these turkey-stuffed peppers ready to go in the oven in 10 minutes, perfect for busy weeknights.

Let’s get cooking! Start by preheating the oven to 375 F. In a large skillet, heat the avocado oil over medium heat.

Add the turkey and cook until half of the meat is still pink, or about 3 minutes.

Next, add in the garlic, onion, parsley, salt and pepper. These seasonings will give the ground turkey tons of flavor, just what you want in stuffed peppers.

Next, add in the garlic, onion, parsley, salt and pepper. These seasonings will give the ground turkey tons of flavor, just what you want in stuffed peppers.

Let the turkey cook for another 3–5 minutes or until it’s cooked through. Then remove the skillet from the heat and stir in the marinara sauce and rice.

Then remove the skillet from the heat and stir in the marinara sauce and rice.

Next, line an 8 x 8 baking pan with parchment paper or grease it. If you haven’t already done so, slice your bell peppers in half lengthwise, removing the seeds and stems.

How gorgeous are these bell peppers?! They’re almost too pretty to stuff — almost. It’s time to fill them up with the turkey mixture, then top them off with the goat cheese.

Slide the turkey-stuffed bell peppers in the oven and let them bake for about 45 minutes.

Serve some extra marinara sauce on the side for drizzling purposes.

These low-carb turkey bell peppers make a colorful, simple meal that the whole family is going to love.

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Turkey-Stuffed Bell Peppers

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• Author: Dr. Josh Axe
• Total Time: 1 hour 5 minutes
• Yield: 4
• Diet: Gluten Free

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One of the most surprisingly easy yet uniquely tasty meals are stuffed peppers. This ground turkey-stuffed bell pepper recipe is also just a very healthy meal, with 33 grams of carbs, 30 grams of protein alongside 19 grams of fat.

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Ingredients

• ½ cup sprouted brown rice
• 4 large bell peppers of your choice, stem and seeds removed, sliced in half lengthwise
• 1 tablespoon avocado oil
• 1 pound ground turkey
• 2–3 garlic cloves minced
• ¼ red onion, minced
• ¼ cup parsley, chopped
• ½ teaspoon sea salt
• ½ teaspoon pepper
• 1 cup marinara sauce
• 2 ounces shredded goat cheddar cheese

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Instructions

1. Cook the brown rice according to the instructions.
2. Preheat the oven to 375 F.
3. In a large skillet over medium heat, add the avocado oil.
4. Add in the turkey and cook halfway, where it’s still pink, about 3 minutes.
5. Add in the garlic, onion, parsley, salt and pepper.
6. Stir and cook until the turkey is done, about 3–5 minutes.
7. Remove from heat and add marinara sauce and rice
8. In a 8 x 8 baking dish greased or lined with parchment paper, add the bell peppers and fill them with the turkey mixture.
9. Sprinkle with goat cheese and bake for 45 minutes.

• Prep Time: 20 min
• Cook Time: 45 min
• Category: Main Dishes
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 2 half peppers (402g)
• Calories: 426
• Sugar: 8.6g
• Sodium: 457mg
• Fat: 19.9g
• Saturated Fat: 6.7g
• Unsaturated Fat: 11.5g
• Trans Fat: 0.1g
• Carbohydrates: 33.3g
• Fiber: 5.1g
• Protein: 30.1g
• Cholesterol: 100mg

Keywords: stuffed peppers, stuffed bell peppers, turkey stuffed bell peppers

The post Turkey-Stuffed Bell Peppers appeared first on Dr. Axe.

You might be thinking, can one even make a gluten-free pie crust? This pie crust recipe doesn’t require chilling any butter or messing with gluten-filled wheat flour.

I’ve upgraded the ingredients to include the incredibly versatile cassava flour (one of the best gluten-free flours), grass-fed butter, date sugar (one of my preferred natural sweeteners) and a pastured egg. My pie crust with cassava flour is a great replacement for a wheat or white flour crust, and you only need a hand mixer or a fork with a strong arms to get this whipped up!

Key Ingredients

I chose cassava flour for this recipe because it has many amazing properties and benefits. Cassava flour is completely gluten-free, grain-free and nut-free. It can replace wheat flour in many recipes and is neutral in flavor.

Cassava flour comes from the yucca root and is considered to be a whole food, coming from the entire plant, as opposed to tapioca flour, which is the bleached and extracted starch from the yucca root. The yucca root is a staple for millions of people in developing countries since it is high in carbohydrates and drought-resistant.

I know you’ve heard me talk about the many benefits of grass-fed butter, so I won’t repeat myself too much. Grass-fed butter is far superior than conventional butter and especially margarine, since it contains many vitamins, minerals, healthy fatty acids and a balance of omega-3 and omega-6 fats. Good news for my dairy-free or dairy sensitive readers: You can alternatively use coconut oil in this pie crust with cassava flour with great results!

Date sugar was an easy choice for sweetening up this gluten-free pie crust. You can also swap it out for coconut sugar or any other healthy granulated sweetener that isn’t refined or artificial.

Adding a pastured egg helps bind the crust, as well as providing some more omega-3 fatty acids from the yolk. You know how much I love benefit-rich eggs from chickens that are pasture-raised.

How to Make a Gluten-Free Pie Crust

First, you will want to preheat your oven to 350 F.  You can use either a pie pan, an 8×8 baking dish or a 9×13 baking dish. In a large mixing bowl, add in butter that is room temperature along with date sugar. Mix until creamy. Add in the egg and continue mixing.

Slowly add in cassava flour a little at a time, until it is well combined. Press your crust mixture into your baking dish until it completely covers the bottom and goes up the sides of the dish.

Note: the pie crust will be thicker in a pie pan and 8×8 dish, but will still bake through.

Partially bake your pie crust with cassava flour for 15 minutes, remove from the oven and then fill with whatever pie filling you made.

Continue baking the pie according to the recipe. You can use this gluten-free pie crust in pumpkin bars or a pecan pie and please your family and friends!

Gluten-Free Pie Crust Recipe

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• Author: Dr. Josh Axe
• Total Time: 25 minutes
• Yield: 12
• Diet: Gluten Free

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You can make a very healthy, nourishing pie only to undo your good work with a store-bought, white flour–excessive pie crust. Not this time with this delicious and easy gluten-free pie crust.

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Ingredients

• 1 cup grass-fed butter, room temperature (can alternatively use coconut oil for dairy-free version)
• ½ cup date or coconut sugar
• 1 egg
• 1½ cups cassava flour

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Instructions

1. Preheat oven to 350 F.
2. In a large mixing bowl, add in butter and date sugar.
3. Using a hand mixer, beat butter and sugar until creamy.
4. Add in the egg and continue mixing.
5. Slowly add in cassava flour a little bit at a time, until it is well combined.
6. Pour crust mixture into pie pan or 9×13 baking dish.
7. Par-bake crust for 15 minutes.
8. Remove from oven and fill with desired pie or bar filling.

• Prep Time: 10 min
• Cook Time: 15 min
• Category: Desserts
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 slice
• Calories: 236
• Sugar: 9g
• Sodium: 13mg
• Fat: 15.8g
• Saturated Fat: 9.9g
• Unsaturated Fat: 4.8g
• Trans Fat: 0.6g
• Carbohydrates: 23.1g
• Fiber: 0.7g
• Protein: 1.1g
• Cholesterol: 54mg

Keywords: gluten-free pie crust

The post Gluten-Free Pie Crust Recipe appeared first on Dr. Axe.

For this eggnog recipe, we’re definitely keeping the eggs, but instead of conventional cow’s milk, we’re going to be using coconut milk. Instead of sugar, maple syrup and real vanilla bean will provide some natural sweetness.

These changes result in an eggnog that is just as festive and delicious yet totally free of dairy and health-hazardous refined sugar. Diet-wise, with just 5 grams of carbs alongside 26 healthy fats per serving, it qualifies as low-carb, Paleo and even keto.

Warning: This just may be the best dairy-free eggnog recipe you’ve ever tasted!

What Is Eggnog?

Eggnog is traditionally a rich and sweet drink created with milk, cream, egg yolks and egg whites (whipped separately) and sugar. Thanksgiving through Christmas is the classic time to consume eggnog and when you’ll see it on store shelves in the U.S. and Canada.

An alcoholic eggnog recipe (like a brandy eggnog recipe) is also called a spiked eggnog recipe. In addition to brandy, other common alcohols added to eggnog include rum and bourbon. Historically, when alcohol was included in a recipe for eggnog, it was referred to as egg milk punch or milk punch.

Culinary historians aren’t totally sure about eggnog’s exact origins, but most guess that it started in early medieval Britain when they drank posset, a hot beverage consisting of milk curdled with wine or ale and spices. Around the 13th century, monks are said to have begun drinking somewhat of a hot eggnog recipe when they added eggs and figs to the posset mixture.

So what about the name “eggnog”? Well, it includes eggs as a unique and key ingredient, so that explains the “egg,” but the “nog” is possibly derived from “noggin,” which, in the 1600s, meant a small cup or mug. By the late 1700s, the name “eggnog” was here to stay.

You can drink this delicious eggnog by itself or make it for recipes using eggnog such as an eggnog pie recipe.

Key Ingredients

This homemade eggnog recipe is high in protein and healthy fats as well as several essential vitamins. Here are some of the healthy ingredients you’ll be consuming in this amazing dairy-free eggnog:

• Eggs: What would eggnog be without eggs? If you’re concerned about the safety of this eggnog recipe, the FDA recommends making sure that the eggnog base reaches 160 degrees Fahrenheit, stirring constantly. Eggs are highly nutritious, providing significant amounts of protein, selenium, vitamin A, vitamin D and multiple B vitamins in just a single egg.
• Maple syrup: Instead of using processed white sugar, this eggnog recipe gets its sweetness from healthier natural sweeteners like maple syrup.
• Coconut milk: Coconuts and their milk are high in fat, but not cholesterol. Coconuts are an excellent source of  medium-chain fatty acids (or MCFAs), which have been shown to have impressive health benefits. One study published in The Journal of Nutrition demonstrates how these natural fatty acids may have positive effects on both fat loss and weight loss for healthy men and women.
• Spices: No eggnog recipe would be complete without spices. Cinnamon is not only delicious, it’s also been used medicinally for centuries. It’s the same story with nutmeg and cardamom, two valuable spices that add great flavor.

How to Make Eggnog

This is a non-alcoholic eggnog recipe, so it doesn’t require having any alcohol on hand. To make this easy eggnog recipe, you’ll simply be combining all of the ingredients together, but it will be in a very specific way to ensure that you get a perfectly crafted eggnog.

Before you get started, separate the eggs so the yolks are in one bowl and the whites are in a container for the fridge (make egg white omelettes tomorrow!).

Add the coconut milks to a large pot over medium-low heat. Then add the almond extract, cardamom, nutmeg and cinnamon.

Add the coconut milk to a large pot over medium-low heat. Then add the almond extract, cardamom, nutmeg and cinnamon.

Scrape the vanilla bean and put the contents into the pot.

Add the maple syrup and stir. Don’t let the pot come to a boil.

Add the maple syrup and stir. Don’t let the pot come to a boil.

In a medium-sized bowl, whisk the four egg yolks. Keep whisking until small bubbles form.

Take a small amount of the hot milk mixture and add it to the egg yolks. Temper the yolks, which means to aggressively whisk the egg yolks while adding the hot liquid.

Once the yolks reach the same temperature, add them into the pot with the hot milk mixture. On medium, allow the mixture to come to a slight boil, and then stir well and remove it from the heat.

Allow the eggnog to cool before chilling it in the fridge. Then let the eggnog sit in the fridge for about 30 minutes to one hour before serving.

Top with some additional nutmeg and enjoy this rich, festive treat.

Dairy-Free Eggnog Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour
• Yield: 8
• Diet: Gluten Free

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Tis the season for an eggnog! But rather than the excessive dairy festival that is conventional eggnog, make up this delicious batch of dairy-free eggnog with coconut milk, eggs, maple syrup and cinnamon.

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Ingredients

• 4 cups canned, full-fat coconut milk
• 4 egg yolks
• 1 tablespoon maple syrup
• 1 vanilla bean
• ¼ teaspoon cinnamon
• ¼ teaspoon nutmeg
• ⅛ teaspoon cardamom
• 1 teaspoon almond extract

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Instructions

1. In a large pot on medium low, combine milks, almond extract, cardamom, nutmeg, cinnamon, vanilla bean and maple syrup. Don’t let the pot come to a boil.
2. In a medium-sized bowl, whisk four egg yolks until small bubbles appear.
3. Take a small amount of the hot milk mixture and temper the yolks.
4. Once the yolks reach the same temperature, add the yolks into the pot with the hot milk mixture.
5. On medium, allow mixture to come to a slight boil and then stir well and remove from heat.
6. Allow eggnog to cool before chilling in the fridge.
7. Let sit in the fridge for about 30 minutes to one hour.
8. Pour out a serving in a glass and top with some additional nutmeg.

• Prep Time: 20 min
• Cook Time: 10 min
• Category: Beverages
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 6 oz (139g)
• Calories: 262
• Sugar: 1.6g
• Sodium: 46mg (3% DV)
• Fat: 26.3g
• Saturated Fat: 22.1g
• Unsaturated Fat: 2.6g
• Trans Fat: 0g
• Carbohydrates: 5.2g
• Fiber: 0.1g
• Protein: 5.1g
• Cholesterol: 82mg

Keywords: dairy-free eggnog recipe, non-dairy eggnog

The post Dairy-Free Eggnog Recipe appeared first on Dr. Axe.

Key Ingredients

This easy peppermint fudge has its sweetness fueled by maple syrup, which is healthier than regular sugar.

It’s no mistake that we use heaps of coconut products as well. Coconut oil is one of the healthiest foods on the planet, and coconut milk is a terrific option for those folks who are intolerant to dairy.

Add the coconut butter, and you’ve got a healthy fats powerhouse that can support immunity, weight loss and performance.

Then, of course, in addition to the cocoa or cacao — healthier versions of chocolate — the peppermint extract adds that distinct holiday flavor while also boosting health, whether we’re talking allergy and pain relief, increased energy, digestive support or skin protection.

What’s more, this chocolate peppermint fudge is delicious! So forget the overpriced, over-processed peppermint fudge recipes out there, and try your hand at making this peppermint fudge recipe at home instead.

How to Make Peppermint Fudge

We start by heating up a double boiler over medium-low heat. Add in the coconut oil, coconut butter, coconut milk, maple syrup and peppermint extract until it’s all melted.

Once those ingredients are nicely combined, add in the cocoa powder. Give it a good stir, making sure it’s evenly distributed.

You might want to sneak a taste at this point — you know, just to make sure you’re on the right track!

Once quality control is over, spread the fudge mixture into an 8 x 8-inch pan or the molds of your choice. Stick it in the freezer for two hours.

Let the peppermint fudge thaw for a few minutes before cutting it up and serving. If you have any leftovers (doubtful), just pop them in the fridge.

This peppermint fudge couldn’t be any easier to make. The peppermint extract makes it a great choice to serve as dessert during the holidays, but it also makes a lovely gift for a party host.

Just store it in a festive container, and you’re good to go! And don’t worry — this peppermint fudge is delicious year-round.

Similar Recipes

Here are some other fudge and chocolate-related holiday dessert recipes to give a try:

• Peppermint Bark
• Protein Peanut Butter Fudge
• Homemade Peppermint Patties
• Chocolate Caramel Coconut Flour Brownies

Peppermint Fudge Recipe

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• Author: Dr. Josh Axe
• Total Time: 3 hours 10 minutes
• Yield: 9
• Diet: Vegetarian

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My peppermint fudge recipe is full of good-for-you, recognizable ingredients, including maple syrup, peppermint, and coconut oil, butter and milk.

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Ingredients

• 1 cup coconut oil
• 1 1/3 cups coconut butter/manna
• 1 cup coconut milk
• 1 cup maple syrup
• 4 teaspoons peppermint extract
• 1 1/3 cup cocoa or raw cacao powder

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Instructions

1. In a double boiler over medium low heat, mix together the coconut oil, coconut butter, coconut milk, maple syrup and peppermint extract until fully melted and combined.
2. Add the cocoa and stir until well incorporated.
3. Spread the fudge in an 8 x 8-inch pan or molds and place in the freezer for 2 hours.
4. Allow to thaw slightly before cutting and serving. Store any remaining fudge in the freezer.

• Prep Time: 10 min
• Cook Time: 3 hours (freezing)
• Category: Dessert
• Method: By hand
• Cuisine: American

Nutrition

• Serving Size: A couple pieces
• Calories: 612
• Sugar: 23.9g
• Sodium: 10mg
• Fat: 53.3g
• Saturated Fat: 46.6g
• Unsaturated Fat: 5.7g
• Trans Fat: 1g
• Carbohydrates: 40.1g
• Fiber: 10.5g
• Protein: 5g
• Cholesterol: 0mg

Keywords: peppermint fudge recipe, easy peppermint fudge, chocolate peppermint fudge, peppermint fudge recipes,

The post Healthy, Easy Peppermint Fudge Recipe appeared first on Dr. Axe.

How to Make the Peppermint Patty Healthy

They might sound difficult to make, but homemade peppermint patties are actually quite simple to whip up at home. And trust me, you’ll want to make these yourself! While they’re still a treat, you can feel a lot better about eating these peppermint patties than the stuff you buy in the store.

These peppermint patties have only four ingredients, and you can feel good about eating them ­— no mysterious artificial flavor here! Instead, we’ll use just coconut oil, Manuka honey, dark chocolate and peppermint extract or oil.

Is there a difference between peppermint oil and peppermint extract? In fact, there is. Peppermint oil is more concentrated than an extract, so you won’t need as much to get a strong peppermint flavor. Here, you’ll use just 10 drops of the oil or 1 teaspoon of peppermint extract.

Nutrition Facts

I just love how these peppermint patties are made from all-natural ingredients that you likely have on hand already. Here’s what you need to know about these nutritious ingredients before indulging in this decadent after-dinner treat.

Coconut oil: One of my favorite kitchen and household ingredients, the coconut oil in this peppermint patty recipe adds the smooth creaminess you want. Its natural saturated fat content also helps prevent heart disease and lowers bad cholesterol.

Manuka honey: Honey is good, but Manuka honey is even better. It’s a type of honey that’s produced in New Zealand from bees who pollinate the Manuka bush, and it’s seriously packed with health benefits. It’s full of anti-inflammatory properties. Plus, as a natural sweetener, it adds flavor to your favorite dishes without sending your blood sugar into a frenzy.

Too pricey for your taste? Then use raw honey that features many of the same benefits.

Peppermint: This oil is great for things like focus, improving digestion, reducing nausea and giving you an energy boost. While you might not get all these benefits from the peppermint patties, you can definitely keep the leftover peppermint oil for other uses!

Dark chocolate: Finally, dark chocolate is loaded with antioxidants that can help protect you from disease-causing free radicals and improve heart health.

How to Make Paleo Peppermint Patties

Start by mixing together the coconut oil, honey and peppermint extract/oil in a large bowl.

Place the mixture into the silicone mold by the spoonful and freeze for 20 to 30 minutes.

While the mixture is freezing, melt the chocolate in a double boiler over medium heat.

Remove the coconut oil mix from the molds. Put the melted chocolate in a bowl for dipping.

Then, with a spoon or fork, submerge the coconut oil squares into the chocolate one by one.

Resist the urge to eat the peppermint patties at this stage!

Once all of the coconut oil squares are covered in melted chocolate, place them on a baking sheet and freeze for 20 to 30 minutes.

Once all of the coconut oil squares are covered in melted chocolate, place them on a baking sheet and freeze for 20 to 30 minutes.

Before serving, allow the peppermint patties to reach room temperature (about one to two minutes).

Then pile the patties high on a plate and serve. These make an awesome snack or after-dinner dessert. Enjoy!

Here are some other chocolate-related holiday recipes to try:

• Peppermint Bark
• Homemade Peppermint Patties
• Chocolate Caramel Coconut Flour Brownies

Homemade Peppermint Patties Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hr 30 min
• Yield: 24
• Diet: Gluten Free

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Holiday season is the best time of year to indulge a little bit. These homemade peppermint patties fit that bill but still contain some healthy ingredients without too much sweet. They will satisfy all!

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Ingredients

• 2 cups coconut oil, room temp
• ½ cup Manuka honey (or raw honey)
• 1 teaspoon peppermint extract or 10 drops peppermint essential oil
• three 3-ounce dark chocolate bars, minimum 72% cacao

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Instructions

1. In a large bowl, mix coconut oil, Manuka honey and peppermint extract.
2. Place a spoonful of mixture into the silicone mold and freeze for 20–30 minutes.
3. In a double boiler over medium heat, melt the dark chocolate.
4. Remove coconut oil mixture from the molds.
5. With a fork or spoon, submerge the coconut oil into the chocolate.
6. Place on a baking sheet and freeze for 20–30 minutes.
7. Allow peppermint patties to come to room temperature before serving (about 1–2 minutes).

• Prep Time: 20 min
• Category: Desserts
• Method: Freezing
• Cuisine: American

Nutrition

• Serving Size: 1 peppermint patty (36g)
• Calories: 242
• Sugar: 8.3g
• Sodium: 2mg
• Fat: 22.7g
• Saturated Fat: 18.3g
• Unsaturated Fat: 2.9g
• Trans Fat: 0g
• Carbohydrates: 10.7g
• Fiber: 1.2g
• Protein: 0.9g
• Cholesterol: 0mg

Keywords: peppermint patties recipe, homemade peppermint patties, peppermint patty recipe

The post Homemade Peppermint Patties Recipe appeared first on Dr. Axe.

While roasting or steaming Brussels sprouts and then adding a little butter can always work, the flavor goes up several notches when you add the below ingredients. This side dish is especially appropriate come holiday time, as it will make itself known at the table and can even satisfy a vegetarian as the primary dish because it’s a perfectly balanced macronutrient (carbs, fat and protein) meal.

Key Ingredients

The reason your mother or grandmother wanted you to eat nutrition-rich Brussels sprouts is because they are packed with antioxidants, vitamins (K, C and A are tops), minerals, fiber, omega-3s and a good amount of protein for a vegetable. Regularly eating just a one-cup serving of the cruciferous veggie can help lower your risk of cancer, strengthen your bones, protect skin and eye health, aid digestion, fight inflammation, lower glucose and cholesterol … need I go on?

This roasted Brussels sprouts recipe adds even more vitamins and fiber with apple and the healthy fats of pecans and ghee. The lemon zest, thyme and shallots don’t just bump up the flavor either — they provide more vitamins and minerals to help aid the immune system and benefit the whole body.

While Brussels sprouts, apples and pecans are at their peak in the fall and winter, they’re available year-round, so try this recipe for a holiday gathering next to other great side dishes like sweet potato casserole or green bean casserole. It’s also great as a simple weeknight meal paired with my seared grass-fed steak. Now let’s get started on this oven roasted Brussels sprouts recipe.

How to Make Roasted Brussels Sprouts

You may be wondering: How do I roast Brussels sprouts? Should you cut Brussels sprouts in half before roasting? Do you have to steam Brussels sprouts before roasting?

We have you covered.

Begin by heating the oven to 350 degrees Fahrenheit and grabbing a 13 x 9-inch baking dish. That’s the only dish you’ll need for this recipe!

Add two pounds of trimmed (cutting off the stems without taking too much of the nutritious sprout) and halved Brussels sprouts to the dish. (We’re making enough for a crowd, but you could easily half this recipe for fewer people.)

Throw in two minced shallots and some sea salt and freshly ground pepper. Mix these around so all the veggies get some seasoning.

Next, pour in about a cup of white wine. If you want to avoid using wine, you could use chicken broth, but the wine is going to enhance the sweetness of the roasted Brussels sprouts and help them caramelize a bit.

Next top the sprouts with spoonfuls of ghee, making sure all areas of the dish have some ghee. Now pop the dish in the oven for 30 minutes.

The Brussels sprouts are going to get a little browned and steamed in the wine and ghee.

Take the dish out of the oven, and add the zest of one lemon, one diced sweet apple (such as Braeburn or Fuji), one cup pecan pieces and one teaspoon of chopped fresh thyme.

You can also add a half-cup grated Zamorano or Pecorino Romano cheese if you’d like. Zamorano is a mild, tasty cheese made from raw sheep milk, which has similar benefits as raw goat milk products. Pecorino is a hard, salty Italian cheese also made from sheep milk.

Stir gently to combine — then it’s back to the oven for 15 to 20 minutes, just until the Brussels sprouts and apple pieces are tender.

Serve up these roasted Brussels sprouts while they’re warm, and enjoy the sweet, nutty, tangy and buttery flavor. I love this dish with turkey or beef, but it also makes a filling veggie meal on its own and is great reheated.

It’s proof that not only are Brussels sprouts incredibly good for you, but they can taste incredible, too.

Roasted Brussels Sprouts Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour
• Yield: 8
• Diet: Gluten Free

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Roasted Brussels sprouts with apples and pecans will have you wondering why you ever avoided (or maybe despised!) the tiny green cabbage. Make at holiday time to wow guests … or any cold weather time of year.

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Ingredients

• 2 pounds Brussels sprouts, washed, trimmed and halved
• 2 medium shallots, minced
• sea salt and freshly ground pepper, to taste
• 1 cup white wine
• ¼ cup ghee
• zest of 1 lemon
• 1 sweet apple, cored and diced
• 1 cup pecan pieces
• 1 teaspoon chopped fresh thyme, or ⅓ teaspoon dried
• ½ cup grated Zamorano or Pecorino Romano cheese (optional)

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Instructions

1. Heat the oven to 350 F.
2. In a 13 x 9-inch baking dish, combine the Brussels sprouts, shallots, salt and pepper and mix together.
3. Pour the white wine into the dish and place spoonfuls of ghee on top of the sprouts, making sure all areas of the dish have ghee.
4. Bake uncovered for 30 minutes. Remove from the oven and add the lemon zest, apples, pecans, thyme and (if using) Zamorano. Stir to combine.
5. Return the dish to the oven for 15–20 minutes, or until sprouts and apple pieces are tender.

Notes

• You can use chicken or vegetable broth in place of white wine if you prefer.
• The cheese is optional, and if you can’t find Zamorano or Pecorino Romano in the stores, you can use another healthy cheese, such as goat cheese.

• Prep Time: 10 min
• Cook Time: 50 min
• Category: Side Dishes
• Method: Oven
• Cuisine: American

Nutrition

• Serving Size: 1 cup (191g)
• Calories: 225
• Sugar: 6.1g
• Sodium: 177mg
• Fat: 15.1g
• Saturated Fat: 4.5g
• Unsaturated Fat: 9.7g
• Trans Fat: 0.2g
• Carbohydrates: 16.6g
• Fiber: 6.2g
• Protein: 5.2g
• Cholesterol: 15mg

Keywords: oven roasted brussels sprouts, roasted brussels sprouts recipe, roasted brussel sprouts recipe

The post Roasted Brussels Sprouts with Apples & Pecans Recipe appeared first on Dr. Axe.

I love baking with dark chocolate. I’ve used it in a number of recipes, like my dark chocolate coconut clusters recipe and my gooey chocolate crinkle cookies recipe. Good quality dark chocolate that’s 75 percent cacao or higher is an excellent source of antioxidants that help to protect you from disease-causing free radical damage and early signs of aging.

My peppermint bark recipe also calls for cacao butter, which is high in antioxidants like polyphenols and flavonoids and contains several types of healthy fatty acids.

So if you’re looking to prepare a healthy holiday candy this season, try my peppermint bark recipe. I promise, you won’t be disappointed!

What Is Peppermint Bark?

I bet you don’t often think about how a holiday candy can improve your immunity when you take that first bite. Well, this peppermint bark is not only delicious, it’s also a lot healthier than the vast majority of holiday treats.

There are a few key ingredients in my peppermint bark that are working to make you healthier. Dark chocolate, coconut oil and cacoa butter contain powerful antioxidants and healthy fats.

Plus, I use maple syrup as a natural sweetener, and beet juice and spirulina as natural food dyes, so there’s really nothing artificial about this peppermint bark. You can enjoy a piece of this delicious candy without feeling the typical guilt that comes with indulging.

Key Ingredients

Peppermint oil: Did you know that just the scent of peppermint oil can reduce hunger cravings? If you are using peppermint oil internally for this recipe, be sure to use a high-quality oil that’s 100 percent pure grade.

Cacao butter: Did you know that cacao butter is the fat source that’s used to make chocolate? It’s a healthy fat that’s extracted from the cocoa bean, and it’s loaded with antioxidants. You can also use cocoa butter, which is processed at a hight temperature and isn’t raw like cacao butter.

Dark chocolate: When it comes to choosing a sweet treat, dark chocolate may be your healthiest choice. That’s because good quality dark chocolate contains disease-fighting antioxidants.

Spirulina: Spirulina is a blue-green algae that I use as a natural green food coloring in this peppermint bark recipe. Instead of using synthetic food dyes, spirulina promotes healthy detoxification and boosts your energy levels.

How to Make Peppermint Bark

To begin preparing your peppermint bark, you’ll need a double boiler over medium heat. Melt 3 cups of cocoa butter, 2 tablespoons of powdered coconut milk (or use canned coconut milk), 2 tablespoons of maple syrup and about 5 drops of peppermint oil.

Let the ingredients come together. This is your white chocolate mixture. Next, you’ll divide it into three bowls so you can add the natural food coloring.

In one of your white chocolate bowls, add 1 tablespoon of powdered spirulina. Mix the spirulina in thoroughly until you get your desired green color and it’s evenly distributed.

Next, pour the green white chocolate mixture into a dish that’s lined with parchment paper. Then place it in the freezer for about 15 to 20 minutes.

Now you’ll take your second bowl of white chocolate and begin making your red white chocolate.

Add 1 to 2 tablespoons of fresh beet juice to your white chocolate. Mix it until you get your desired red color and it looks even. If you want the red to be deeper, just add a little more beet juice.

Then add your red chocolate to a dish lined with parchment paper and leave it in the freezer for 15 to 20 minutes.

While you are waiting on your red and green chocolate mixtures, you can begin prepping your dark chocolate mixture. Add three 3-ounce dark chocolate barks (that are at least 75 percent cacao) to a double boiler. Then add 1 tablespoon of coconut oil, 1 tablespoon of maple syrup and 5 drops of peppermint oil. Combine.

Once the ingredients are melted and well-combined, pour the dark chocolate mixture into a lined baking sheet and spread it out evenly.

Then pour the remaining white chocolate on top of the dark chocolate mixture. If necessary, reheat the white chocolate so that it spreads over the dark chocolate.

Now you can take the red and green chocolate mixtures out of the freezer. Using a knife, break up the red chocolate mixture. You want to make small pieces that will be sprinkled over your peppermint bark. Then do the same thing to your green chocolate mixture.

Finally, you get to sprinkle the red and green chocolate pieces on top of the dark and white chocolate. Coat the dish evenly with the red and green pieces. Then place the dish in the freezer for 15 to 20 minutes or until it’s completely solidified.

When it comes out of the freezer, break the chocolate apart so it makes about 10 to 15 servings.

Enjoy your festive and delicious peppermint bark!

Peppermint Bark Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour
• Yield: 14 pieces
• Diet: Vegan

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My peppermint bark recipe contains antioxidant-rich dark chocolate and cocoa butter; plus, its festive colors, that are naturally made with beet juice and spirulina, will definitely get you into the holiday spirit.

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Ingredients

• 10 drops peppermint oil or 2 teaspoons peppermint extract
• 3 cups cocoa butter or cacao butter
• 2 tablespoons powdered coconut milk (or canned coconut milk)
• three 3-ounce dark chocolate bars, 75% cacao and up
• 1 tablespoon coconut oil
• 3 tablespoons maple syrup
• 1–2 tablespoons fresh beet juice (red food coloring)
• 1 tablespoon powdered spirulina (green food coloring)

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Instructions

1. In a double boiler over medium heat, melt cocoa butter, powdered coconut milk, two tablespoons of maple syrup and 5 drops of peppermint oil.
2. Separate white chocolate mixture into three bowls. Set one aside.
3. Add spirulina to one bowl and mix thoroughly until desired green color is evenly distributed.
4. Pour green white chocolate mixture into a dish lined with parchment paper and place in the freezer for about 15–20 minutes.
5. Follow steps 3 and 4 once again but add beet juice instead of spirulina.
6. Remove white chocolate from freezer and break into small pieces. Set aside.
7. In a double boiler over medium heat, melt chocolate bars, coconut oil, remaining honey and peppermint oil.
8. Pour dark chocolate mixture into a lined baking sheet. Spread evenly.
9. Pour remaining white chocolate on top of dark chocolate mixture (reheat white chocolate if necessary).
10. Sprinkle green and red chocolate pieces on top of the dark and white chocolate.
11. Place in freezer for 15–20 minutes or until fully solidified.
12. Break apart for serving.

Notes

To make this recipe easier to put together, I highly recommend that you use a double boiler.

• Prep Time: 25 min
• Cook Time: 35 min
• Category: Desserts
• Method: Double-boiler/freezer
• Cuisine: American

Nutrition

• Serving Size: 1 piece (1/8 cup)
• Calories: 191
• Sugar: 2.5g
• Sodium: 4mg
• Fat: 19.5g
• Saturated Fat: 11.7g
• Unsaturated Fat: 6.8g
• Carbohydrates: 4g
• Fiber: 0.7g
• Protein: 0.6g
• Cholesterol: 0mg

Keywords: peppermint bark, easy peppermint bark recipe

The post Peppermint Bark Recipe: A Festive Christmas Treat appeared first on Dr. Axe.

So this raises the question, “Can I add protein powder to my coffee?”

Yes, you can. In fact, “protein coffee” is attributed with many of the same health perks as keto coffee (which is typically consumed for its appetite-quelling, fat-burning effects).

Below we’ll look at both the pros and cons of consuming protein in coffee (or coffee-flavored protein powder if you choose to go this route), plus the way best way to make protein coffee if you’re interested in adding it to your regular morning or pre-workout routine.

What Is Protein Coffee?

Like the name implies, protein coffee is either protein powder that contains a coffee flavor and caffeine or coffee that you add protein powder to, such as collagen protein, protein from bone broth, plant protein or whey protein. This protein powder is usually vanilla, chocolate or unflavored.

Although it depends on your preferences, many people consume it as an iced/chilled beverage (like a protein shake) that is made with coffee-flavored protein powder, since most powders usually dissolve well in in cool liquids (but they may become lumpy when added to hot beverages).

Protein is a macronutrient that helps power muscles, supports muscle growth and strength, and assists in exercise recovery. This is exactly why protein powders are popular among athletes and bodybuilders and why they’re also recommended for many active adults who are looking to grow and maintain muscle mass.

Coffee nutrition alone does not provide you with protein (or many calories either). It only has about five calories per cup and almost no fat, protein or carbs.

Many people choose to drink protein coffee before workouts or in the morning to help keep hunger in check. While caffeine may be less beneficial after a workout, protein powder following exercise can help with muscle recovery and support a healthy metabolism.

Others like to sip on caffeinated drinks throughout the day to quench their appetite, although there are pros and cons to this approach. (For example, it may make you feel jittery and anxious.)

Benefits

Coffee itself, especially high-quality, organic coffee, is linked with some impressive health benefits — such as lowing risk for certain diseases and increasing energy levels, motivation, performance and focus. That’s because coffee contains both caffeine and antioxidants, which studies show together can help promote healthy aging and a high metabolism.

About three to four cups of coffee daily seem to be the sweet spot for providing more benefits than harm, according to one review.

Why add protein powder in coffee? Consuming protein also has many advantages when it comes to physical performance, sustaining high energy levels and achieving body composition improvements.

When you add caffeine to the protein mix, you’ll likely find that you have an easier time building muscle and more power and motivation while working out.

The combination of protein powder and coffee/caffeine together can provide some of the following benefits:

• Support for building muscle mass when combined with strength training, which supports a healthy metabolic rate.
• Help preventing loss of muscle mass/muscle wasting (sarcopenia).
• A boost in exercise performance, including by reducing fatigue and muscle soreness.
• Increased mental focus and help with memory recall and other cognitive functions.
• Reduction in hunger and cravings, which can help with calorie intake and weight loss/weight management, according to many studies.
• Intake of antioxidants that are linked with protection against neurodegenerative conditions like dementia, Alzheimer’s disease and Parkinson’s disease. These include polyphenols and the antioxidants caffeic, chlorogenic, coumaric, ferulic and sinapic acid.
• Increased production of “feel-good hormones” like dopamine and serotonin, which have anti-depressive effects.
• Help with exercise and muscle recovery, due to help from essential amino acids and caffeine’s effects on blood pressure, which help bring more nutrients, fuel and oxygen to muscles.
• Supporting gut integrity and immune function.
• Potentially support for metabolic and heart health by lowering blood pressure, improving circulation, reducing inflammation, normalizing insulin sensitivity and reducing cholesterol.
• Increased intake of vitamins B2, B1 and B3; potassium; and manganese from coffee.

Keep in mind that some people respond to coffee/caffeine badly, so make sure to take it slow when adding more to your routine. Be especially cautious about your caffeine intake if you have a history of anxiety, panic attacks, insomnia, acid reflux, a sensitive stomach or heart disease.

How to Make

To make protein coffee at home, you can either use a coffee-based protein supplement mixed with water or milk, or you can simply add your favorite protein powder to freshly brewed coffee.

Whether you like having protein coffee cold or hot is up to you and may depend on when and where you drink it. The latest protein coffee trend is using cold brew, or using cold black coffee.

What is the best protein coffee? It all comes down to the quality of the ingredients you use.

For the most benefits, consider using a quality protein powder, such as collagen, hemp or bone broth. Look for one that is made with non-GMO ingredients, no added sugar or fillers and that’s sourced from humanely raised animals if it’s not a vegan product.

Here are some tips for making protein coffee:

• Most people have the best results when combining protein powder with either cold liquid if you’re willing to blend the two or with piping hot liquid. Hot liquids tend to make the powder become foamy. For the best results, try blending or frothing.
• Some protein powders don’t dissolve well in hot coffee and wind up causing an unpleasant texture. You may have to experiment to figure out which type you like best.
• Avoid adding too much sugar, creamer or milk if weight loss is a goal of yours. Be sure to find a low-sugar protein powder as well.
• Ideally consume coffee with protein about 30 minutes to one hour before a workout or within an hour or so after exercising.

Final Thoughts

• Protein coffee is either protein powder that contains a coffee flavor and caffeine or coffee that you add protein powder to.
• The combination of caffeine and protein (which contains amino acids) can have many positive effects, such as boosting weight loss, reducing hunger, improving focus and stamina during workouts, reducing inflammation, and improving exercise recovery.
• For the best results, drink this combo in the morning to keep your appetite in check or about an hour prior to a workout.
• Choose a protein powder that isn’t made with added sugar, fillers, artificial sweeteners and other additives.

Protein Coffee Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 minutes
• Yield: 1
• Diet: Gluten Free

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Protein coffee is a very simple concept: It marries the morning iced coffee (often cold brew) with a protein shake. You simply choose the protein shake flavor. It’s a perfect high-protein, low-carb way to start the day.

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Ingredients

• 1 cup coffee (such as cold brew)
• 1 cup unsweetened almond milk
• 1 scoop protein powder (collagen protein, bone broth, whey, plant protein, etc.)
• ½ cup ice

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Instructions

1. Prepare the coffee ahead of time, such as the day before. It needs to be cold.
2. Mix the cold coffee with almond milk and protein powder in a blender.
3. Pour over the ice in a large glass.

• Prep Time: 5 min
• Category: Beverages
• Method: Blending
• Cuisine: American

Nutrition

• Serving Size: 16 oz.
• Calories: 126
• Sugar: 0.3g
• Sodium: 43mg
• Fat: 3.7g
• Saturated Fat: 0.4g
• Unsaturated Fat: 3.1g
• Trans Fat: 0g
• Carbohydrates: 2.9g
• Fiber: 1.6g
• Protein: 20.6g
• Cholesterol: 4mg

Keywords: protein coffee recipe

The post What Is Protein Coffee? Benefits & How to Make It appeared first on Dr. Axe.

You can eat pumpkin seeds raw, but many people enjoy pumpkin seeds roasted and crunchy even more. This pumpkin seeds recipe comes with even more health-boosting ingredients like cayenne pepper, which some research shows may help you to burn more calories while decreasing your appetite. What else is in my roasted pumpkin seeds seasoning? Other flavorful and healthy powerhouses like chili powder and paprika.

So how do you eat roasted pumpkin seeds? You can eat them by themselves or add them to healthy recipes as a topping. For example, they make a perfect crunchy addition to a salad. Is this the best pumpkin seed recipe? It just may be. Give it a try and find out!

Why Soak Pumpkin Seeds

Seeds, nuts and beans all naturally contain anti-nutrients, which can make them difficult to digest and make it harder to absorb their nutrients. Pumpkin seeds, for example, contain an anti-nutrient and enzyme inhibitor called phytic acid. Phytic acid is specifically known for decreasing the absorption of vital nutrients like iron, zinc, magnesium and calcium.

Why do healthy foods contain these anti-nutrients? These anti-nutrients help to protect plants from predators, and they also prevent premature sprouting. So while these compounds may be good for the plants themselves, they’re not the best for the people who eat them.

The good news is there is a way to reduce these anti-nutrients and make oven roasted pumpkin seeds even healthier. How? By soaking the seeds before roasting them. Soaking and sprouting seeds help to make them easier on the digestive system and increase nutrient availability. If you’d like, you can sprout your pumpkin seeds before roasting as well.

Some people opt to boil raw pumpkin seeds in salty water rather than wait for the seeds to soak for eight hours. In addition to soaking and sprouting, boiling is another way to reduce or deactivate anti-nutrients like phytic acid.

Nutrition Facts

Are toasted pumpkin seeds good for you? As you’re about to see, roasted pumpkin seeds nutrition is impressive, with numerous essential vitamins and minerals in every single bite!

A quarter cup (around 35 grams) of these spicy roasted pumpkin seeds contains about:

• 113 calories
• 3.1 grams protein
• 7.8 grams fat
• 8.9 grams carbohydrate
• 3.1 grams fiber
• 0 grams sugar
• 198.9 milligrams sodium
• 1.6 milligrams zinc (15 percent DV)
• 0.1 milligrams copper (11 percent DV)
• 42 milligrams magnesium (10 percent DV)
• 0.1 milligrams manganese (4 percent DV)
• 0.5 milligrams iron (2.8 percent DV)
• 14.7 milligrams phosphorus (1.2 percent DV)
• 10.8 milligrams calcium (1 percent DV)

How to Make Roasted Pumpkin Seeds

There are variations for how to roast pumpkin seeds with different times and temperatures, but I would not leave out the step of soaking, or at least boiling, the seeds before roasting to really get the most (nutritionally speaking) out of any pumpkin seeds recipe.

Once you have a pumpkin on hand, the first step is removing the seeds from the inside of the pumpkin. Once you cut the pumpkin in half or around the stem (if you’re making a jack-o’-lantern), pull the clumps of seeds out. Some seeds will be attached to the inner flesh of the pumpkin, so you’ll have to wash off any leftover flesh that you can’t easily pick off with your fingers. No harm if you leave some on though …

Next, you’ll place the pumpkin seeds in salty warm water (I recommend using filtered water rather than tap water). Make sure the seeds are completely submerged. Now, let them sit and soak at room temperature for the next 8 hours, or overnight. After soaking, drain the seeds and rinse them in a colander before putting them on a baking sheet to dry out for at least eight hours. Another option is to use a dehydrator or blot them with paper towels until dry.

While the oven is preheating, simply combine the roasted pumpkin seeds seasoning ingredients with the pumpkin seeds and avocado oil. Toss well and spread the seeds out on a baking sheet and cook them until they are lightly browned. Watch the seeds carefully toward the end of the cooking time as an extra minute or two can easily turn the seeds from a nice golden brown to overdone.

Enjoy your roasted pumpkin seeds by themselves as a snack or throw some into your next salad. They’re also a great crunchy topping for soup, such as pumpkin soup or butternut squash soup, or even a homemade pumpkin pie cheesecake.

Spicy Roasted Pumpkin Seeds Recipe

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• Author: Dr. Josh Axe
• Total Time: 40 minutes
• Yield: 8
• Diet: Vegan

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Spicy roasted pumpkins seeds are one of the great snacks, and they’re really easy to make. They also go well sprinkle on soups, salads and even select desserts.

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Ingredients

• 1½ cups raw, fresh pumpkin seeds
• ½ teaspoon sea salt, plus additional for soaking
• 2 tablespoons avocado oil
• ½ teaspoon chili powder
• ½ teaspoon paprika
• ½ teaspoon cayenne pepper
• ¼ teaspoon cumin

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Instructions

1. Remove seeds from pumpkin and wash off leftover flesh. Or buy raw pumpkin seeds.
2. Soak pumpkin seeds in warm water with salt for 8 hours at room temperature.
3. Remove the pumpkin seeds from water and let dry on a baking sheet at room temperature for 8 hours.
4. Preheat oven to 300 degrees Fahrenheit.
5. Combine all the ingredients in a bowl and toss to combine.
6. Spread the seasoned seeds on a baking sheet, bake for 30 minutes or until golden brown, tossing every 10 minutes.
7. If needed, increase the temperature to 400 F for additional time until browned. Watch carefully for burning.

• Prep Time: 10 min
• Cook Time: 30 min
• Category: Snacks, Toppings
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1/4 cup (35g)
• Calories: 159
• Sugar: 0.3g
• Sodium: 198mg
• Fat: 14.4g
• Saturated Fat: 2.3g
• Unsaturated Fat: 10.8g
• Trans Fat: 0g
• Carbohydrates: 3.5g
• Fiber: 1.6g
• Protein: 6.7g
• Cholesterol: 0mg

Keywords: roasted pumpkin seeds, spicy pumpkin seeds

The post Spicy Roasted Pumpkin Seeds Recipe appeared first on Dr. Axe.

Many people love pumpkin spice lattes from coffee shops, but what if I told you that it’s not hard at all to make a homemade pumpkin spice latte recipe. Plus, it will be much healthier than the majority of store-bought flavored lattes.

This latte recipe creates a beverage that is delicious, nutritious and energizing. You can thank the key health ingredients in this latte for that. Coffee is actually packed with antioxidants — as are the pumpkin spices, pumpkin is loaded with immune-boosting vitamin A and coconut milk is packed with healthy fats. Try this healthy pumpkin spice latte recipe if you’re ready to excite your tastebuds and get in the fall spirit!

What’s Wrong with You-Know-Who’s Pumpkin Spice Latte?

Pumpkin spice latte calories (the empty, not nutritious kind) aren’t the only thing to worry about when you order a pumpkin spice latte at your local coffee shop. What’s the problem? For starters, at many shops, this latte is loaded with outrageous amounts of added sugar.

To give you an example of just how high some latte’s sugar content is — if you order a 16 ounce pumpkin spice latte made with whole milk and finished off with whipped cream at one coffee shop, you will be consuming 50 grams of sugar!

There’s more reason for concern — check out some of the offending ingredients found in some conventional pumpkin spice lattes:

• Carrageenan (from the whipped cream): Some experts believe that carrageenan exposure from foods and beverages clearly leads to inflammation and that the quantity of carrageenan in consumable products is enough to cause inflammation.
• Potassium Sorbate (from the vanilla syrup): This preservative gives foods a longer shelf life, but is it safe? Potassium sorbate can cause allergies. It has also been known to be contaminated with health-hazardous lead, mercury and arsenic!
• Sulfiting agents (from the pumpkin spice topping): According to an article published back in 1984, we have known the possible negative side effects of sulfiting agents for a long time. Some people are sensitive to sulfites, and exposure has been known to lead to a variety of unwanted symptoms, including dermatitis, hives, low blood pressure, abdominal pain, diarrhea and even life-threatening anaphylactic and asthmatic reactions. People with asthma are more likely to negatively react to sulfites.

Why not avoid all of these risky ingredients and make your own pumpkin spice latte in the comfort of your home? This pumpkin spice latte recipe is one of the five drinks that leaves you-know-who’s pumpkin spice latte in the dust.

Key Ingredients

Instead of health-destructive refined sugar, this pumpkin spice latte recipe contains maple syrup, and overall, it has under 10 grams of sugar per serving, which is way less than a store-bought version of this latte.

This recipe also provides coconut milk nutrition, which means a lot of good fats that help to keep blood sugar levels stable. Coconut milk’s MCTs are also a preferred energy source for the body.

Of course, this real pumpkin latte contains pumpkin. It’s pretty incredible how just one spoonful of pumpkin puree can provide over a third of most people’s daily vitamin A requirements!

Another key ingredient for this delicious latte is pumpkin spice mix, which is typically a combination of cinnamon, cloves, ginger and nutmeg. These warming spices contain disease-fighting antioxidants.

Make sure you choose a high-quality organic coffee or espresso to use for your pumpkin spice latte. Coffee is a very pesticide-ridden crop, so choosing organic is key to optimizing coffee benefits, which studies show include improved physical performance and a boost to cognitive function, especially when you’re working out.

If you’re avoiding caffeine, this pumpkin spice latte can also be made without the addition of coffee or espresso.

Nutrition Facts

One serving of this pumpkin spice latte recipe contains about:

• 247 calories
• 1.8 grams protein
• 21 grams fat
• 0.5 gram fiber
• 8.5 grams sugar
• 11.2 grams carbohydrates
• 31.5 milligrams sodium
• 1750 IUs vitamin A (35 percent DV)
• 192 milligrams potassium (5.5 percent DV)
• 0.7 milligrams iron (3.9 percent DV)
• 20 milligrams calcium (2 percent DV)

How to Make A Pumpkin Spice Latte

This pumpkin latte only has six ingredients and takes five minutes or less to make!

First, heat up the coconut milk (or another nut milk of your choice) in a small pot or tea kettle.

Begin adding the rest of the ingredients to a blender. The coffee or espresso can go in first. Followed by the maple syrup, vanilla extract, cooked pumpkin puree and the pumpkin pie spice.

Then pour in the heated coconut milk. Blend all ingredients until well-combined.

Pour into mugs and sprinkle some extra pumpkin pie spice on top, if desired. Serve and enjoy!

Pumpkin Spice Latte Recipe

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• Author: Dr. Josh Axe
• Total Time: 4 minutes
• Yield: 2
• Diet: Low Lactose

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Description

With the rich aroma of coffee, the delightful taste of pumpkin and the comforting scents of fall spices, this festive twist on coffee is sure to make your mouth water.

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Ingredients

• 1 cup coconut milk
• 2 tablespoons cooked organic pumpkin puree
• 1 tablespoon maple syrup
• ¼ teaspoon pumpkin pie spice
• ¼ teaspoon vanilla extract
• ¼ cup organic brewed coffee or espresso

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Instructions

1. Heat the coconut milk in a small pot or tea kettle.
2. Add the milk and remaining ingredients to a blender, blending until well-combined.
3. Pour into a mug and sprinkle extra pumpkin pie spice, if desired.
4. Serve and enjoy!

Notes

Make sure you choose a high-quality organic coffee or espresso to use for your pumpkin spice latte. Coffee is a very pesticide-ridden crop.

• Prep Time: 4 min
• Category: Beverages
• Method: Blender
• Cuisine: American

Nutrition

• Serving Size: 1
• Calories: 247
• Sugar: 8.5g
• Sodium: 31.5mg
• Fat: 21g
• Carbohydrates: 11.2g
• Fiber: 0.5g
• Protein: 1.8g

Keywords: homemade pumpkin spice latte, pumpkin spice latte recipe, how to make pumpkin spice latte

The post Pumpkin Spice Latte Recipe: Make Your Own! appeared first on Dr. Axe.

Kvass is a traditional fermented beverage that has a similar taste to beer, except it’s healthier because it provides probiotics. It’s actually made from stale, sourdough rye bread or beets, meaning it’s cheap and sustainable to make.

In the U.S., kvass is pretty much synonymous with lacto-fermented beet juice or beet brine, since this is the more popular type.

In addition to its impressive probiotic content, kvass is considered a tonic for digestion and an excellent thirst quencher. Below we’ll look more closely at its body-wide benefits, plus how to make it yourself at home.

What Is Kvass?

Kvass is a fermented drink that originated in Eastern Europe. It’s still most popular in places such as Ukraine and Russia, but it’s becoming more widely available in the U.S., Australia and other parts of Europe.

It’s sometimes also called “bread soda” or “Russian cola.”

Even though it’s gained attention recently, as probiotic drinks have become a health trend, kvass is anything but new. It was first mentioned in the “Primary Chronicle,” an ancient history book of Slavic people, in the year 996 A.D., meaning it’s more than 1,000 years old.

In historical times, it was often favored over water that could be contaminated. That’s because fermentation helps lower the pH of water enough to kill some bad bacteria, which means it’s protective.

Russians have been consuming kvass for centuries. The wealthy made various kinds of kvass using rye bread or pears, raisins, cherries, bilberries and lingonberries. No traditional Ukranian home was without its bottle of beet kvass, according to Lubow A. Kylvska, author of “Ukranian Dishes.” Kvass was said to be “handy and ready when a pleasing, sour flavor had to be added to soups and vinaigrettes.”

Folk medicine values beets and beet kvass for their liver-cleansing properties, and beet kvass is widely used in cancer therapy in Europe. It has been reported that beet kvass is an excellent therapy for chronic fatigue syndrome, chemical sensitivities and allergies, and because it is an excellent source of probiotics, it can help with digestive problems.

Kvass Questions

What does kvass taste like?

While it’s tart when not flavored, it can be quite refreshing when mixed with fruits (such as raisins and strawberries) and herbs (such as mint). It typically has a tangy, earthy, salty flavor and can be an acquired taste, though many end up craving it due to the nutritional benefits it offers.

Is kvass the same as kombucha?

Kombucha is another probiotic drink that has similar benefits and a naturally tart taste, but the two are made with different primary ingredients.

Kombucha is made with tea, sugar and often fruit. It also requires a symbiotic culture of bacteria and yeast (SCOBY) to ferment and tends to be a bit sweeter.

Both drinks are essentially “alive” since they contain active bacteria that support digestion. One advantage that kvass has is that it possesses both benefits of probiotics along with nutrients from the beets.

Is kvass an alcoholic drink?

While kvass is considered a non-alcoholic beverage, containing around 0.5 percent to 1 percent alcohol, the longer it ferments, the more susceptible it is to becoming more alcoholic. It typically doesn’t contain enough alcohol to impair someone’s judgment or cause other side effects, but strong varieties may potentially make people feel as if they’ve consumed a small amount of alcohol.

It is made with yeast?

It depends on the specific type of kvass. Traditionally, it was not made with yeast, but today some types made with stale bread use dry active yeast to help the fermentation process.

The oldest recipes used bread and beets to provide fermentable sugar instead of adding yeast. This is said to result in a better taste than when yeast is used.

Yeast can make the process easier, but it’s not necessary to use. Some people prefer using sourdough starter instead, which may make the taste more mild and pleasant.

Nutrition Facts

Kvass is considered a “functional food” because it offers a wide range of probiotics and nutrients, including vitamin B12, selenium and manganese.

If made with beets, it also contains a good dose of antioxidants, natural nitrates, vitamins A and C, and potassium.

Below is the nutritional background based on a four-ounce serving of kvass made with beets (according to the U.S. Department of Agriculture). Note that nutrition content varies based on the exact ingredients used, as the bread variety offers different nutrients.

One four-ounce (1/2 cup) serving of kvass made with beets contains about:

• 35 calories
• 8 grams carbohydrates
• 1 grams protein
• 2 grams fiber
• 6,500 international units of vitamin A (130 percent DV)
• 4.8 milligrams vitamin C (8 percent DV)
• 0.4 milligrams iron (2 percent DV)
• 20 milligrams calcium (2 percent DV)

Benefits

1. Great Source of Probiotics

Since kvass is considered one of the great probiotic foods, there are many benefits, such as improving intestinal tract health and enhancing the immune system, which makes nutrients more available to the body.

Probiotics in your diet, including from kvass, have been shown to increase gut microflora diversity and support metabolic activity, while also potentially having appetite-reducing effects. Probiotic drinks may also help reduce symptoms of lactose intolerance, including diarrhea, and decrease the prevalence of food allergies.

Formerly, we had plenty of probiotics in our diets from eating fresh foods from good soil and by fermenting our foods to keep them from spoiling. The modern ways of agriculture, refrigeration and preparing food have eliminated probiotic foods for too many Americans.

Not enough probiotics can mean digestive disorders, skin issues, candida, autoimmune disease, and frequent colds and flus.

2. Excellent Liver Cleanser

While many think that alcohol is the only reason for liver problems, disease-causing inflammation is also caused by poor eating choices.

Beets and beet greens are rich in antioxidants and potassium, and as such, they help fight free radical damage that can contribute to the aging process and some diseases.

Like beetroot juice, beet kvass and beets help naturally cleanse the gallbladder, improve bile flow, remove plenty of toxins and promote regularity.

Related: Detox Your Liver: Try My 6-Step Liver Cleanse

3. Perfect Blood Tonic

Beets contain phytonutrients called betalains that are found in the pigment of beets. (They are what causes your hands to stain.) These betalains help create red blood cells, making beet kvass an excellent blood tonic by alkalizing the blood.

Why is this important? When your bloodstream becomes too acidic, it causes inflammation in the body and depletes the body of calcium because it is trying to balance out the pH levels.

One of the best things we can do is consume more alkaline-promoting foods, such as beets and leafy green vegetables.

4. May Help Reduce the Risk of Cancer

Most significant of all, beet kvass may help as a natural cancer fighter because of the combination of antioxidant and anti-inflammatory properties available.

According to a 2014 report published in the journal Nutrients, beetroot is also considered as a therapeutic treatment for inflammation, and its antioxidant and anti-inflammatory properties may help reduce the risk of certain types of cancer.

5. Beet Kvass Is Rich in Valuable Nutrients

Because beets are high in vitamin C, beet kvass helps boost your immune system and can help stave off the cold virus.

It’s also very high in manganese, a mineral that is needed for maintenance of healthy bones, plus liver, kidney and pancreatic functions. Beet kvass also contains the B vitamin known as folate, which may help reduce the risk of birth defects.

How to Make

Most brands of commercialized kvass lack many of the benefits associated with the traditional types because they’re low in probiotics. This is why fermenting your own is recommended.

Making homemade kvass takes a little practice, but overall it’s simple and inexpensive to make. The simplest recipes include ingredients like beets, water and salt.

The water and salt create a brine so the beets pickle, and eventually the brine becomes kvass with a slight effervescence. When the beets ferment they naturally produce a bit of bubbles (same with kombucha), so you can expect the finished product to be slightly fizzy.

A few helpful tips:

• When making kvass, your water needs to be pure and chemical-free. If you use chlorine or chemical-laden water, it will prevent the bad bacteria from forming as well as the good bacteria and will cause the beets to rot. Filtered spring water is best. If you use tap water, make sure you eliminate the chemicals by boiling or by leaving the water out overnight so the chlorine can evaporate.
• Beets should be organic. If you don’t use organic beets, make sure they are fresh, and peel them to help rid them of possible pesticide residue.
• You want to chop the beets into one- to two-inch chunks. Don’t shred them as it can cause too much sugar to be released.

Ready to start making kvass at home? There are two popular kvass recipes. The first recipe takes a bit more time and uses sourdough. The second is a recipe for beet kvass and takes only a few minutes to prepare. (See the recipe card below.)

For kvass using bread, here are some useful tools and things to know:

• Thermometer that measures liquids between 50–175 degrees F.
• A warm place in your kitchen (about 76–78 degrees) can help with the fermentation process.
• It is important to use bread that is made only with rye flour and without food additives — if you include oats or other grains and preservatives, it may cause a bitter taste.
• While you can make your own rye bread, your local health food market should be able to provide quality bread.
• Don’t worry about the sugar content, as most of the sugar will be turned into beneficial acids due to fermentation.
• Look for the finished product to be lightly carbonated, with bubbles just barely detectable. If you let it ferment for too long it will become unpleasant-tasting.
• Once it’s ready, store the kvass in bottles with screw-on tops or tops with wire fasteners for a tight seal.

Kvass Using Bread

Serves: 8 to 12 (recipe makes about 2.5 quarts)

Ingredients:

• 1/2 pound rye bread, cut into 1/4-inch slices
• 3/4 cups organic pure cane sugar
• 1/2 package dry active yeast
• 1 teaspoon unbleached white flour
• filtered water
• about 6–8 raisins

Directions:

1. Spread the bread on cookie sheets, and bake for about 30 minutes at 325 degrees F. When cool, chop into 1/4-inch pieces.
2. Bring 2 quarts of water to a boil in a large pot, and then cool to 175 degrees F. Add the bread, stirring well. Cover with a lid, and leave in a warm place for 1 hour. Strain and reserve both the bread and the liquid.
3. Bring another 1 1/4 quarts of water to a boil, cool down to 175 degrees and add the reserved bread. Cover with a lid, and leave in a warm place for 1 1/2 hours.
4. Strain and discard the bread. Combine both batches of liquid.
5. Place 1/8 cup sugar and 1 teaspoon of water in a small skillet.
6. Stir continuously over heat until the mixture turns golden brown, but be careful not to burn it. Remove from heat, and gradually blend in 1/2 cup of the reserved liquid.
7. Stir the mixture into the entire batch of liquid.
8. In a small saucepan, combine 1/2 cup water and the remaining sugar.
9. Bring to a boil, lower the heat and simmer for 10 minutes, skimming once or twice.
10. Stir this syrup into the reserved liquid, and allow the mixture to come to room temperature.
11. Mix the yeast with the flour, and combine with 1/2 cup of the liquid. Return this yeast mixture to the pot.
12. Cover the pot with 2 layers of cheesecloth or a kitchen towel, and leave in a warm place for 8–12 hours or overnight.
13. Cool the kvass to about 50–54 degrees F. Transfer to bottles, seal tightly and refrigerate for 24 hours. The kvass will keep in the refrigerator for 2–3 days.

Risks and Side Effects

Among people who are new to drinking probiotic drinks, kvass can potentially give them stomachaches or other mild side effects at first. Introduce this drink to your diet slowly to minimize any reactions, such as nausea, heartburn or bloating.

Kvass side effects seem to be more of a risk when making it yourself because contamination is possible. If you’re going to make your own, be sure to use sterile equipment, clean working spaces and high-quality ingredients.

If you’re allergic to wheat or beets, avoid having kvass since this can trigger a reaction.

Beet Kvass Recipe

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• Author: Dr. Josh Axe
• Total Time: 2 days
• Yield: 10
• Diet: Vegan

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Kvass is a traditional fermented beverage that has a similar taste to beer, except it’s healthier because it provides probiotics. It’s actually made from stale, sourdough rye bread or beets, meaning it’s cheap and easy to make. Here’s a beet kvass recipe.

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Ingredients

• 2–4 beets
• ¼ cup of juice from your favorite sauerkraut recipe or similar fermented vegetable
• 1 tablespoon sea salt
• 2 tablespoons fresh mint leaves or 1 tablespoon dried [optional]
• filtered water
• half-gallon, large glass jar
• cheesecloth or thin towel

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Instructions

1. Wash beets, and peel if you are not using organic beets. You can leave the skin on if you are using organic beets.
2. Chop the beets into small cubes.
3. Place the beets into a large jar.
4. Add the fermented juice, salt and mint leaves.
5. Fill the jar with filtered water.
6. To ferment, cover with a towel or cheesecloth, and leave the jar open on the counter or in a warm place at room temperature for 2 days.
7. Place in the fridge, and consume as desired. Several ounces per day can aid in creating a healthy gut.
8. Enjoy it as a refreshing drink, and try adding it to both hot and cold soups, sauces and dressings.

• Prep Time: 10 min
• Category: Beverages
• Method: Fermenting
• Cuisine: Ukrainian

Nutrition

• Serving Size: 4 ounces
• Calories: 35
• Sugar: 4g
• Sodium: 602mg
• Fat: 0g
• Carbohydrates: 6g
• Fiber: 2g
• Protein: 0g
• Cholesterol: 0g

Keywords: kvass recipe, beet kvass

The post Kvass: A Fermented Beverage with Probiotic and Cancer-Fighting Benefits appeared first on Dr. Axe.

Also, it’s loaded with beneficial vitamin A and vitamin C. So perhaps you don’t know what to do with that can of pumpkin besides a pumpkin pie? Use it in this soup!

Pumpkin Cashew Soup Recipe

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

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This pumpkin soups is loaded with nutrition, macronutrients (nice blend of carbs, fat and protein) and yes, flavor.

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Ingredients

• 1 tablespoon coconut oil
• 1 small onion, chopped
• 3 cloves garlic, minced
• 1 can organic pumpkin
• 1½ cups bone bone broth
• 1 jar roasted red peppers
• ⅓ cup sprouted cashew butter
• ½ teaspoon turmeric
• ½ teaspoon paprika
• 1 teaspoon maple syrup
• ½ teaspoon sea salt
• ½ teaspoon black pepper
• 1 tablespoon lemon juice
• ½ cup coconut milk
• ½ cup fresh parsley (optional)

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Instructions

1. Heat coconut oil over medium heat in a sauce pan.
2. Sauté onion then add garlic for two minutes.
3. Add everything but maple syrup, salt, pepper, lemon juice and coconut milk.
4. Bring to a boil, then allow to simmer for 5 minutes.
5. Stir in remaining ingredients.
6. Pour into blender and puree until smooth.
7. Serve in a bowl with parsley garnish.

• Prep Time: 10 min
• Cook Time: 10 min
• Category: Soups, Starters
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: one 8 oz. bowl
• Calories: 299
• Sugar: 7g
• Sodium: 291mg
• Fat: 21.4g
• Saturated Fat: 11.5g
• Unsaturated Fat: 8.7g
• Carbohydrates: 21g
• Fiber: 4.8g
• Protein: 11.1g
• Cholesterol: 0mg

Keywords: pumpkin cashew soup, pumpkin soup recipe

The post Pumpkin Cashew Soup Recipe appeared first on Dr. Axe.

Is it even possible to have a gluten-free pecan pie? Of course! I incorporated my easy gluten-free pie crust into this recipe for pecan pie and the filling doesn’t require any flour.

Traditional pecan pie is typically laden with white sugar and corn syrup, both of which have a detrimental impact on your health. Corn syrup is ultra-processed and can come from GMO corn crops while refined sugar has been shown to be highly addictive. Not to mention it is usually served on top of a highly processed white flour with even more sugar and conventional butter.

Key Ingredients

My gluten-free pecan pie recipe is filled with whole food ingredients. The star ingredient, the pecan, is packed with nutrition including vitamin E, which benefits skin and can boost prostate health in men. Pecans and other nuts help improve LDL cholesterol levels and are packed with magnesium.

Maple syrup is one of my go-to natural sweeteners, and you don’t need that much to make this the best pecan pie recipe that’s out there. I added grass-fed butter to give this pecan pie a rich flavor and texture, and the benefits of grass-fed butter outweigh conventional butter by a ton. Pastured eggs help to bind the pie filling together and provide protein and omega-3 fatty acids.

Vanilla and cinnamon give this easy pecan pie warmth and depth, and perfectly complement the pecans and maple syrup in flavor. Did you know cinnamon helps balance blood sugar levels? So it’s a perfect spice to add to desserts, especially this recipe for pecan pie.

I didn’t create a chocolate pecan pie, but I did add a melted dark chocolate bar to the topping for optional extra decadence. This easy pecan pie recipe is a Thanksgiving crowd pleaser!

How to Make Pecan Pie

Preheat your oven to 350 F. Prepare your gluten-free pie crust and partially bake it for 15 minutes and set aside while you’re preparing the pecan pie filling.

Add chopped pecans, maple syrup, butter, eggs, vanilla extract and cinnamon to a food processor.

Process the pecan mixture until it is well combined. Remove your pie crust from the oven and fill it with the pecan pie filling.

Next, take pecan halves and cover the filling in lines or circles in a design of your choosing.

Place your pecan pie in the oven and bake for 50 minutes, or until a toothpick or fork inserted comes out mostly clean.

To melt the dark chocolate, place the chocolate in a double boiler or a small saucepan on low heat. Remove your pie from the oven and let it cool for a few minutes.

Drizzle the melted dark chocolate over your gluten-free pecan pie.

Let your pecan pie cool slightly before serving, or even cool it in the refrigerator. This pecan pie recipe is so good, it might even rival your grandmother’s southern pecan pie!

Pecan Pie Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour 10 minutes
• Yield: 12
• Diet: Gluten Free

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My gluten-free pecan pie recipe is filled with only the best whole food ingredients. And it’s surprisingly easy to make. Your loved ones will be amazed.

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Ingredients

Crust:

• Gluten Free Pie Crust

Filling:

• 2 cups chopped pecans
• ¾ cup maple syrup
• ¼ cup unsalted grass-fed butter
• 3 eggs
• 2 teaspoons vanilla extract
• 1 teaspoon cinnamon

Topping:

• ½ cup whole pecans
• 3 ounce dark chocolate bar, melted (optional)

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Instructions

1. Preheat oven to 350 F.
2. Prepare pie crust ingredients and par-bake pie crust for 15 minutes.
3. While pie crust is baking, add pecans, maple syrup, butter, eggs, vanilla extract and cinnamon to a food processor.
4. Process pecan mixture until well combined.
5. Remove pie crust from oven and fill it with pecan mixture.
6. Top the pie with whole pecans.
7. Bake in the oven for 50 minutes.
8. In a double boiler or small saucepan, melt dark chocolate bar.
9. Remove pie from the oven and begin to let cool. Drizzle the pie with the melted dark chocolate.
10. Serve the pie slightly cooled or refrigerate to cool it even more.

• Prep Time: 20 min
• Cook Time: 50 min
• Category: Desserts
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 slice (126g)
• Calories: 481
• Sugar: 21.9g
• Sodium: 31mg
• Fat: 35.5g
• Saturated Fat: 13.9g
• Unsaturated Fat: 19.4g
• Trans Fat: 0.8g
• Carbohydrates: 29.2g
• Fiber: 2.8g
• Protein: 4.5g
• Cholesterol: 105mg

Keywords: pecan pie recipe, gluten-free pecan pie

The post Pecan Pie Recipe without Gluten or Refined Sugars appeared first on Dr. Axe.

Not only does the pumpkin spice blend add classic fall flavor to pumpkin (and other foods), the spices cinnamon, ginger, nutmeg and cloves are all powerful antioxidants and have anti-inflammatory properties, so adding this pumpkin pie spice to foods makes them even better for you than they already are.

And speaking of good-for-you foods, pumpkin is loaded with healthful fiber and vitamins, especially vitamin A. When you go shopping, buy unsweetened, organic pumpkin puree in a BPA-free container, or make your own by roasting an organic pumpkin in your oven.

Making your own homemade pumpkin pie spice mix is super-easy. Buy organic ground spices if at all possible and feel free to tweak this recipe to suit your personal preferences.

Why Make Your Own Pumpkin Pie Spice?

Sugar, spice and everything nice; well, that’s just NOT what pumpkin spice “flavoring” is made of. According to the Institute of Food Technologists, pumpkin spice flavoring is actually made of a lot of high fructose corn syrup and/or cane sugar — plus synthetic chemicals that mimic the taste of pumpkin pie (including things like cinnamic aldehydes for cinnamon, eugenol for clove or allspice, terpenes such as sabinene for nutmeg, zingiberene for ginger and vanillin and cyclotene for the burnt butter or maple notes).

Pumpkin spice flavored syrup may also contain condensed skim milk, the dangerously unhealthy thickening agent carrageenan and assorted unsavory artificial colors and preservatives. No, not nice at all.

How to Make Pumpkin Pie Spice

For this pumpkin pie spice recipe, I recommend only five to six ingredients, all healthy spices. The ingredients include cinnamon, ginger, nutmeg, allspice, cloves and optionally cardamom, which can add another layer of flavor.

Combine all ingredients well and store in a small glass jar with a tight lid.

How to Use

Substitute this pumpkin spice recipe for the spices in your favorite pumpkin pie recipe or our pumpkin bar recipe — just add up the measurements for all the individual spices listed in the recipe and add that much pumpkin spice blend.

You can also sprinkle it into your oatmeal for a tasty start to your day, cook down a batch of spicy pumpkin butter (this makes great gifts), and sprinkle on a pumpkin ice cream or pumpkin cheesecake for dessert.

You can also sprinkle this pumpkin pie spice recipe directly into your favorite beverage, but the result will be more like chai than a commercial pumpkin spice flavored latte or other beverage, which is probably as good thing as it’s healthier for you.

When you have 10 minutes to spare, you can whip up my favorite good-for-you pumpkin spice latte with coconut milk, maple syrup, pumpkin puree, fresh-brewed coffee and this pumpkin pie spice. Yum!

If you tend to be short of time, however, make a batch of pumpkin spice infused syrup to have on hand for quick latte assembly.

In a small saucepan, combine one tablespoon of this pumpkin pie spice recipe, two tablespoons of pumpkin puree and one cup water. Bring the mixture to a boil, then reduce the heat and simmer it very gently for 10 minutes.

Strain the cooked mixture through a cheesecloth or a coffee filter. Mix the flavored water (you should have about a cup; add a little water if you are short) with one cup of raw honey or maple syrup. Stir until the honey or maple syrup dissolves. Store your finished syrup in a covered glass jar or bottle in the refrigerator for up to a month.

Add a shot of pumpkin spice infused syrup to a mug of half coffee, half plant milk (oat, almond or light coconut milk) for a quick and healthy pumpkin spice latte.

Homemade Pumpkin Pie Spice Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 minutes
• Yield: 30
• Diet: Vegan

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Pumpkin pie spice appears in recipes all fall-long, but average concoction can include some less than favorable ingredients. Instead, easily make up your own with this these great six spices.

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Ingredients

• 3 tablespoons ground cinnamon
• 2 teaspoons ground ginger
• 2 teaspoons ground nutmeg (fresh-grated is especially good)
• 1½ teaspoons ground allspice
• 1½ teaspoons ground cloves
• ½ teaspoon ground cardamom (optional)

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Instructions

1. Combine all ingredients in a small bowl and mix well.
2. Store in a small glass jar with a tight lid.

• Prep Time: 5 min
• Category: Sauces & Dressings
• Method: Mixing
• Cuisine: American

Keywords: pumpkin pie spice recipe, pumpkin pie spice ingredients, pumpkin pie spice mix, homemade pumpkin pie spice

The post Homemade Pumpkin Pie Spice Recipe appeared first on Dr. Axe.

It’s a shame because homemade gravy is super simple to make. You can have fresh, healthy gravy on the table in just 20 minutes. Next time you’re tempted to reach for the pre-made gravy, turn to this giblet gravy recipe instead. It will compliment your turkey breast perfectly, as well as fit in with the these delicious Thanksgiving side dishes.

What Are Giblets?

If you always purchase your chicken from the bigger chicken producers, you might not see giblets too often, as they’re often discarded before the chickens are shipped to supermarkets.

But chickens from your local butcher and certain brands include giblets. I always choose chickens with giblets, because they’re so useful. Chicken giblets are simply the innards of the chicken, like the gizzard, the neck meat, the liver and the heart, and are usually found in a little bag stuffed in the bird’s cavity.

While giblets aren’t particularly useful for eating (except for the liver), they are fantastic for making giblet broth and, you guessed it, gravy. They add a complex, tasty chicken flavor naturally. Because they’re part of the chicken’s body, giblets also add extra nutritional benefits like vitamins and minerals you wouldn’t get from a pre-made, preservative-rich gravy.

Cooking with giblets also means you’re using the entire bird when cooking, instead of discarding certain bits. It’s a way of cooking much closer to how folks a few generations ago were preparing food and one that minimizes waste.

Related: Are Organ Meats and Offal Healthy to Eat?

Nutrition Facts

One serving (based on 13 total servings) of this giblet gravy recipe contains roughly the following:

• 60 calories
• 4 grams protein
• 4 grams fat
• 1.7 grams carbohydrates
• 1 gram fiber
• <1 gram sugar

I can’t think of a better dressing than this giblet gravy. With only 60 calories a serving, it still packs in four grams of protein thanks to the giblets. When you drizzle this sauce over savory turkey or chicken, you’re in for a protein-rich meal, and you won’t be getting the not-so-good-for-you ingredients found in canned gravies from the store and even some homemade gravy recipes that include so-so ingredients such as cornstarch and chicken bouillon cubes.

Giblet Gravy Goes Best With …

Now let’s talk about what to serve this giblet gravy with. It’s fantastic to have on hand for holidays like Thanksgiving. As I mentioned, it’s excellent with potatoes, but also perfect for serving alongside chicken or turkey. In fact, you can use turkey giblets to make this too.

But you can also get creative with this homemade giblet gravy. It’s a great dressing on roast beef sandwiches. If you have picky eaters, drizzling some of this giblet gravy on top of vegetables can make those carrots and broccoli go down a whole lot more smoothly.

In fact, this gravy is an easy way to sneak in an extra serving of veggies — I’ve used some celery and carrots in it, but you can bulk it up with even more, or add in some zucchini, which has a mild flavor.

And because this giblet gravy is prepared with arrowroot starch and not flour, it won’t upset delicate stomachs. Yes, this giblet gravy recipe is a winner!

How to Make Giblet Gravy

Making giblet gravy is really simple. I usually like doing it while the chicken (or turkey) rests straight out of the oven so I can use the drippings. If you don’t have chicken drippings, grass-fed butter is a good substitute.

Let’s get started. First, in a large saucepan over medium heat, add the giblets, arrowroot starch, meat drippings or butter, shallot, garlic, celery, carrots, cayenne, sage and salt and whisk to combine.

Next, sauté the mixture until the roux thickens, about 2 minutes.

Next, add in the bone broth and let the homemade gravy simmer for about 8–10 minutes, or until the gravy reaches the consistency you like. Serve hot over your favorite dish and enjoy your homemade chicken/turkey gravy! I think you’ll find this gravy makes for one of the most versatile condiments.

I love pouring this over dry brined turkey flavored with my favorite poultry seasonings, rosemary and thyme, with gluten-free cornbread stuffing and next to a sweet potato casserole.

Giblet Gravy Recipe

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• Author: Dr. Josh Axe
• Total Time: 20 minutes
• Yield: 12
• Diet: Gluten Free

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Giblets are loaded with nutrition and are fantastic for making giblet broth and, you guessed it, gravy. They add a complex, tasty chicken or turkey flavor naturally.

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Ingredients

• ½ cup boiled chicken (or turkey) giblets, minced
• 1 tablespoon arrowroot starch
• ¼ cup chicken or turkey drippings or grass-fed butter
• 3 cups chicken bone broth
• ½ shallot, finely chopped
• 2 cloves of garlic, minced
• ¼ cup celery, chopped
• ¼ cup carrots, chopped
• ¼ teaspoon cayenne
• 1 teaspoon sage, chopped
• 1 teaspoon salt

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Instructions

1. In a large saucepan, over medium heat, combine giblets, arrowroot, chicken drippings, shallot, garlic, celery, carrots, cayenne, sage and salt.
2. Sauté until roux becomes slightly thick, about 2 minutes.
3. Add in bone broth and allow to simmer on medium-low for about 8–10 minutes or until the gravy reaches the consistency you like.

Notes

I love pouring this over dry brined turkey flavored with my favorite poultry seasonings, rosemary and thyme, with gluten-free cornbread stuffing.

• Prep Time: 10 min
• Cook Time: 10 min
• Category: Sauces & Dressings
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1/3 cup
• Calories: 52 calories
• Sugar: 0.5g
• Sodium: 433mg
• Fat: 4.3g
• Saturated Fat: 2.5g
• Unsaturated Fat: 1.2g
• Trans Fat: 0.2g
• Carbohydrates: 1.4g
• Fiber: 0.2g
• Protein: 2.2g
• Cholesterol: 38mg

Keywords: giblet gravy recipe, how to make giblet gravy, turkey giblet gravy

The post Giblet Gravy Recipe, for Turkey or Chicken appeared first on Dr. Axe.

If you’re looking to brine turkey, you have two basic options: dry turkey brine or wet turkey brine. Dry brining a turkey is a lot less of a mess and hassle compared to wet brining. Many cooking experts even prefer dry brining turkey, not just because it’s easier, but because it yields superior results to a wet brined turkey (the meat can actually taste watered down).

The ingredients in a dry brine for turkey can vary. This dry brined turkey will come out extra tender and delicious thanks to the time it spends soaking in healthy and flavorful ingredients like fresh-squeezed orange juice, coconut sugar, and antioxidant-rich herbs and spices, including rosemary, thyme and cardamom.

Why Do You Brine Meat?

You’re probably wondering why it’s even worth bothering with a dry brine for turkey. Brining meat before you cook it is a way to avoid ending up with a dry, tasteless piece of protein in the end.

The main goal of brining, whether wet or dry, is to increase the meat’s ability to retain moisture. Brining is also a way to season meat on a higher level. Plus, having meat sit with a salty brine on it helps break down the proteins, resulting in meat that is less chewy and more tender.

With a wet brine (the more traditional and tedious brining method), meat must be submerged in a brining liquid in the refrigerator for at least 12 hours. This means you must have a vessel that fits your meat fully submerged. This also means you have to have room for that vessel in your fridge.

With a large turkey, we’re talking about a lot space.

Dry brining still involves letting the turkey sit, but without all that liquid involved, the whole process feels a lot more straightforward and manageable. Plus, it often results in even tastier results than a wet brine!

You can use this turkey dry brine recipe for an entire turkey, or you can use it in a smaller amount for part of the turkey, such as a dry brine turkey breast. Whatever the size of the turkey, it is sure to be delicious and highly nutritious!

Key Ingredients

Clearly the highlight of this recipe is the bird. Turkey is a truly impressive protein source, loaded with a wide array of crucial vitamins and minerals.

It’s especially rich in two key B vitamins — niacin and vitamin B6. Turkey is also high in something called tryptophan, an amino acid that also helps regulate sleep.

Looking to sleep better tonight? Bring on that turkey!

This dry brine turkey recipe also includes giving the turkey a flavor, nutrient and moisture boost with butter. I recommend using grass-fed butter, rich in vitamin A and butyric acid.

What is butyric acid? This lesser known saturated short-chain fatty acid is actually highly impressive when it comes to health, and butter is a top source of it.

Then, of course, there are the herbs and spices, including:

• cardamom
• rosemary
• thyme
• fennel
• sage
• garlic

Those are just some of the many health benefits of this recipe. Are you ready to actually make this dry brined turkey?!

How to Dry Brine a Turkey

Dry brining a turkey isn’t hard even for the most novice of cooks. You basically combine the ingredients, rub them on the turkey, let the turkey sit for a while and then cook it. Hopefully, you’ll have some leftovers so you can make some of these turkey leftover recipes.

To get started, place the thawed turkey in a roasting pan. Now, you can start making the brine.

In a bowl or mortar, combine cardamom, rosemary, thyme, fennel and one tablespoon of salt.

Crush everything together to release the oils in the herbs. After about one minute of crushing, you’re ready to add the sugar, orange juice and remaining salt.

Mix until well-combined. Pour the brine onto the turkey, and massage it thoroughly into the turkey skin.

Cover the turkey, and place it in the fridge for at least 24–48 hours to let all that goodness soak in. After the turkey is done brining, brush the brine mixture off the turkey, and preheat the oven to 425 degrees Fahrenheit.

In a separate bowl, combine the butter, rosemary, thyme and sage. Mix until gently combined. Now you have your herb-butter mixture you will use to moisten the entire turkey both inside and out.

Place half of the butter mixture under the skin of the turkey. As you put the butter underneath the skin, rub it into the meat. Spread the remaining butter on top of the skin until the whole turkey is covered.

Place the turkey in the oven for 20 minutes. Meanwhile, chop the remaining veggies small enough to stuff the turkey.

Carefully pull the turkey out of the oven, and stuff it with the vegetables.

Turn the oven down to 350 degrees Fahrenheit, and bake for around 15 minutes per pound or until the thigh is 180 degrees Fahrenheit and the breast is 165 degrees Fahrenheit.

Your dry brine turkey is finished! Whether it’s Thanksgiving, Christmas or a simple family dinner, this main course is sure to impress.

It pairs well with giblet gravy, but don’t worry, it won’t be even close dry without it. Enjoy!

Dry Brine Turkey Recipe With Herb Butter

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• Author: Dr. Josh Axe
• Total Time: 24–48 hours
• Yield: Varies
• Diet: Gluten Free

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Looking for a dry brine turkey that results in some really juicy and savory meat? Look no further than this awesome recipe, complete with herb butter.

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Ingredients

Brine:

• 1 teaspoon cardamom
• 1 tablespoon rosemary
• 1 tablespoon thyme
• 1 teaspoon fennel
• 3½ tablespoons kosher salt
• ½ orange, juiced
• ¼ cup coconut sugar

Turkey:

• 12–30 pound turkey, thawed
• 1 cup butter, softened
• 1 tablespoon rosemary
• 1 teaspoon thyme
• 1 teaspoon sage, chopped
• 1 onion
• 1 head garlic
• 2 sticks of celery
• 1 cup mushrooms

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Instructions

1. Place thawed turkey in a roasting pan.
2. In a bowl or mortar, combine cardamom, rosemary, thyme, fennel, 1 tablespoon salt and crush to release the oils in the herbs. About 1 minute.
3. Add sugar, orange juice, remaining salt and mix until well-combined.
4. Massage the brine thoroughly into the turkey skin.
5. Cover and place in the fridge for at least 24–48 hours.
6. After the turkey is done brining, brush the brine mixture off the turkey and preheat oven to 425 degrees Fahrenheit.
7. In a separate bowl, mix together butter, rosemary, thyme and sage.
8. Place ½ butter mixture under the skin of the turkey and rub into meat.
9. Rub the remaining butter on top of the skin of the turkey until the whole turkey is covered.
10. Place turkey in the oven for 20 minutes.
11. Chop remaining vegetables small enough to stuff the turkey.
12. Carefully pull the turkey out of the oven and stuff it with the vegetables.
13. Turn the oven down to 350 degrees Fahrenheit and bake for around 15 minutes per pound (which would be 3 hours for a 12-pound turkey and 7.5 hours for a 30-pounder!) or until the thigh is 180 degrees Fahrenheit and breast is 165 degrees Fahrenheit.

Notes

You can use this turkey dry brine recipe for an entire turkey, or you can use it in a smaller amount for part of the turkey, such as a dry brine turkey breast.

• Prep Time: 30 min
• Cook Time: Varies
• Category: Main dish
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 8 oz
• Calories: 296
• Sugar: 7g
• Sodium: 197mg
• Fat: 9.3g
• Carbohydrates: 7g
• Fiber: 0g
• Protein: 50g
• Cholesterol: 7.5mg

Keywords: dry brine turkey recipe, how to dry brine a turkey

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