Pumpkin Pie Chia Pudding

In the spirit of starting the new year off on the right foot, I have been making a serious effort to to get back to my clean eating habits.  This week, I share a recipe for a Pumpkin Pie Chia Pudding that meets my clean eating requirements.  Not only is this delicious treat gluten, dairy and sugar free, it is packed full of vitamins, due to the nutrient dense chia seeds.  On top of providing a hefty dose of fiber, protein, calcium, manganese, magnesium and phosphorus, these tiny little seeds also contain a substantially high amount of brain healthy omega 3 fatty acids.  The coconut milk in this recipe adds a boost to your immune system, due to the presence of anti-microbial lauric acid and the anti-bacterial, anti-fungal and anti-viral properties of the capric acid found in coconut milk.  I like to have this as a mid- morning or mid-afternoon snack because it gives me a serious boost of energy.  The energy comes from all of the amazing vitamins and nutrients present this simple dish.  It is also cleanse, candida and elimination diet friendly.  How awesome is that?

 

Pumpkin Pie Chia Seed Pudding

Ingredients:

serves 6

1/3 cup chia seeds

1 – 13.5 oz can full fat organic coconut milk

13.5 oz filtered water

2 tsp organic pumpkin pie spice

1/8 tsp organic vanilla extract (use alcohol free vanilla extract if cleansing or on an elimination or candida diet)

20 drops organic liquid stevia

1 tsp organic ground cinnamon

1/2 tbs organic raw cacao nibs

Directions:

1. Whisk water and coconut milk together, in a decent sized bowl, until combined
2. Stir in the pumpkin pie spice, vanilla extract, and stevia
3. Mix the chia seeds into the liquid and let stand for 1 hour
4. Stir again and refrigerate over night
5. Divide between 6 small bowls
6. Before serving,  sprinkle the ground cinnamon and the cacao nibs over each bowl of pudding

Try this out as a snack in your packed lunch, and see how your energy soars!

Yours in health,

Renee Koczkodan

Certified Holistic Health Coach

www.ReneeKHealthCoaching.com.

 

A cup of Oat Straw tea

With the arrival of fall, my body is telling me that it is time to slow down.  The summer can leave us  feeling a little drained, with our heads in the clouds and our nervous systems a bit frazzled.  We should take a cue from nature.  The days are getting shorter, which traditionally would mean that we, as humans, should slow down.  Instead, the modern age that we live in makes it quite hard to do so.  Instead of doing less and going to bed a little earlier, we often find ourselves doing more.  Driving the kids to all of their activities, hosting or going to social gatherings, working late hours, so on and so forth.  It is important to take some time out to love ourselves up.  That way, we can make sure that we have the energy to do all of the wonderful things that this season has in store for us.  Here are some ways to nourish yourself this time of year:

• Eliminate or reduce caffeine intake.  Caffeine can wreek havoc on our adrenal glands, which in turn can make our nervous systems run haywire.
• Practice self care like getting a massage, do yoga or some kind of stretching, taking a bath, meditate, sing or listen to music.
• Go to bed early and try to get deep, restful sleep.
• Eat three balanced meals a day.
• Drink lots of water.
• Spend time outside.
• Spend time with people who bring you joy.

One of my favorite ways to practice self care is to enjoy a nice hot cup of tea a couple of times a day.  I  work it into both my morning and evening routines.  In the morning it warms me up and sets a nice tone for the day.  It also reminds me to take a few moments in stillness and gratitude before I get busy. At night, I like to sip on a warm cup of tea to help aid in digestion and also to wind me down after a crazy day.  It is the perfect bed time ritual.  When I sit down with my evening cup, my body knows it is time to start getting mentally and physically ready for sleep. One of my favorite herbs for fall is Oat Straw.  Oat straw is beneficial for you in so many ways.  It is high in calcium and magnesium, which helps with bone loss due to osteoporosis, and muscle spasms and quivering.  It is a wonderful nervine tonic – which means it helps to strengthen the nervous system, which helps to calm anxiety.  It also helps to create emotional balance.  It’s like it lengthens your emotional fuse.  Oat straw tea also helps to lower your cholesterol, can help with withdrawals from drugs and nicotine, it nourishes your pancreas and liver and improves digestion.  It has a warming effect, so it’s great to use to knock out those fall chills that can set in.

The best way to prepare Oat Straw tea is to make an infusion or decoction out of fresh, good quality, organic herbs.  I purchase mine through Jean’s Greens.  They are a small, family owned business out of upstate New York.  Making an infusion or decoction, instead of simply using a tea bag, ensures that you will get the most micro and macro nutrients out of the herb.

To make an infusion, place 2 tablespoons of oat straw into a glass jar.  Pour two cups of boiling, filtered or well water over the herbs.  Cover with a tightly fitted lid and let it steep for 6-8 hours or overnight.

If you are short on time, you can make a decoction.  To do this, place 2 tablespoons of the herb in a small sauce pan.  Pour two cups of filtered or well water over the herbs.  Bring to a boil, reduce to a simmer, cover and steep for 20 minutes.

Drink the two cups throughout the day.  You can reheat it if needed.  The best way to get the most effect from drinking oat straw tea is to drink it regularly.  The effects come on slowly, but have longevity when consumed routinely.

Happy Fall!

Yours in health,

Renee Koczkodan

Certified Holistic Health Coach

www.ReneeKHealthCoaching.com.

Home-Made Bone Broth

It’s that time of year again.  The days are getting shorter and the nights are getting chilly.  You might notice that your cravings are shifting.  Where you once were satiated with a salad for lunch, you most likely are wishing you had 3something warm to eat.  For me, this is when I start to dream about soups.  Soups are a great way to incorporate all kinds of vegetables, protein and some seasonal variety into your diet, without adding a ton of calories. Home-made soups are also a great way to boost your immune system.  Just in time to help fight off those late fall/early winter cold and flus that start to come around about now.

Nothing makes me happier then to have my own broth ready for me when something I’m making calls for broth or stock. The benefits are numerous, both in flavor and nutrients. A homemade broth with always taste better, adding your own custom flavor combination to everything from soups to sauces, to rice and quinoa. You have the ability to control the salt content, which is huge in commercial stocks and broth, and how long you cook it for. The longer you simmer the bones, the thicker the stock becomes from the gelatin that you are releasing out of the bones and into the broth. This extremely nourishing gelatin helps to build your immune system, is packed full of micro nutrients and minerals, builds and repairs bone and cartilage, heals the stomach lining, is warming, and helps aid in digestion. I like to sip on some warm bone broth while I’m cooking dinner, or as an appetizer when I’m hungry, but not quite ready or in the mood to eat.

Bone broth is super easy to make. All you do is save up the carcasses and bones from whenever you make chicken. Keep them in a large freezer safe bag in the freezer for up to 3 months. Place the bones in enough water to cover the bones. Add 1 tbls of raw apple cider vinegar for every chicken carcass you use. This helps to access the minerals in the bones. Add any herbs, spices or veggies that you like.  Bring to a boil, reduce to a simmer and cover. Let this simmer for up to 72 hours. The longer, the better! I usually let mine simmer for 24-36 hours. You can also use a crock pot for this.

Since I am on a low FODmaps diet kick, I thought I would share with you a recipe for a immune boosting, low FODmaps-friendly chicken bone broth recipe.

Immune Boosting Chicken Bone Broth

Ingredients:

1 chicken carcass, or about a pound of chicken, turkey or beef bones

3 carrots, roughly chopped

4 celery hearts, roughly chopped

2-3 tablespoons of *wakame pieces (seaweed)

2 pieces dried *Astragalus

2 bay leaves

1-2 pinches *cayenne pepper, add more depending on how spice you like it

1 tablespoon *Raw Apple Cider Vinegar

Enough filtered water to cover all ingredients

Directions:

1. Place all ingredients into a slow cooker

2.  Cover and set the temperature to high for at least an hour.

3.  After an hour, reduce the heat to low.

4.  Cook for at least 7 hours.  I like to let mine go for a good 24-48 hours.  This makes the broth nice and thick from all of the highly nutritive and healing gelatin that the slow, long cooking processes leaches out of the bones.

5.  Remove from heat.  Let cool and strain through a fine mesh strainer.

6.  Store in air tight glass jars in the refrigerator for up to two weeks, or freeze for up to 3 months. If freezing, make sure you leave enough room on top so that the liquid has space to expand in the freezer.  Otherwise, you may end up with broken jars!

* Wakame -an edible brown seaweed or kelp that is rich in magnesium, iodine, calcium and iron, as well as vitamins A,C, D, E, K, riboflavin (B2) and folate.

*Astragalus – is an adaptogen, meaning it helps protect the body from physical, mental, or emotional stress.  Some studies show that this well know Chinese herb might help in the treatment or prevention of colds.

*Cayenne pepper – helps to clear sinuses and boosts circulation

*Raw Apple Cider Vinegar -Acetic Acid is a potent antimicrobial and can kill some types of bacteria

Use this broth as a base for your favorite fall or winter soups, stews or sauces or grains.  You can even use this instead of oil to “healthy” sauté your veggies or protein.  I promise, they will taste better then if you used store-bought broth, and who knows, maybe you’ll even avoid getting that yearly winter cold!

If you are interested in learning more about how you can boost your immune system this fall to prepare for winter, please feel free to reach out to me to book a complimentary health history consultation.  I’d love to hear from you!

Yours in health,

Renee Koczkodan

Certified Holistic Health Coach

www.ReneeKHealthCoaching.com.

Orange and Almonds

Here’s a a great idea for a mid morning or afternoon snack. Pair half an orange with a handful of almonds.  The tastes compliment each other really well, and the combination of carbs, from the naturally occurring sugar in the orange, and the protein, fat and fiber from the almonds, make this a perfectly balanced and satiating snack that won’t reek havoc on your blood sugar levels or your waistline.

Some health benefits of oranges include really high amounts of vitamin C, a decent amount of fiber as well as some B1, pantothenic acid, copper, potassium and calcium.  Oranges have shown to help protect against cardiovascular disease, ulcers, rheumatoid arthritis, certain cancers and they also help protect and keep the respiratory system healthy.

Almonds are also a great source of fiber.  They are a good source of protein, vitamin E, magnesium, and manganese, as well as having a decent amount of copper, vitamin B2 (riboflavin), phosphorous and biotin.  Almonds have strong cardiovascular benefits, they help to increase energy and have been shown to help with weight loss.

What’s extra great about this snack is that it takes no time to prepare, travels well, and is extremely good for you!

Yours in health,

Renee Koczkodan

Certified Holistic Health Coach

www.ReneeKHealthCoaching.com.

Strawberry Fennel and Baby Arugula Salad

 

I am a big fan of changing my eating habits along with the seasons.  This is a good habit to develop for a few different reasons.  For me, it helps to keep me out of a food rut.  You know what I mean by that.  When you find yourself rotating between the same three dishes?  This can cause boredom, which can lead to binging.  It can also lead to food sensitivities.  If you over expose yourself to really anything, you can develop a sensitivity to it.  That can be food, body products, chemicals, etc..  Another reason to eat seasonally is because if you are eating with the seasons, you are probably eating locally sourced food, which means you are getting the food into your body sooner after picking, then if it was shipped clear across the country to get to you.  This means a higher rate of access to vitamins and minerals.  You are also supporting local farmers, and helping to reduce environmental pollution by not contributing to the fossil fuels that it takes to get your exotic food to your local grocery store.  But most importantly, local, seasonal food just tastes better!

Below is a simple, yet refreshing salad that I found in the book, The Longevity Kitchen Cookbook by Rebecca Katz.  It has 3 main ingredients, 6 ingredients total, including the salad dressing – which is delicious as a marinade, and is super easy to make.   A few health bonuses to this salad’s ingredients include anti-cancer and anti-inflammatory properties to the strawberries, the fennel helps aid in digestion and arugula is high in calcium, vitamins A, C and K, and is also a good source of iron.

Strawberry Fennel and Baby Arugula Salad

serves 4

Ingredients

4 cups tightly packed baby arugula
1 cup thinly sliced fennel
12 strawberries, sliced
2 tablespoons chopped fresh mint
6 tablespoons Lemony Balsamic Vinaigrette
1/4 cup sliced almonds, toasted

Instructions

Put the arugula, fennel, strawberries, and mint in a large bowl and toss gently to combine.
Drizzle the vinaigrette over the top and toss again.
Scatter the almonds over the top.

Variations: Substitute toasted walnuts for the almonds. Feel free to add a bit of crumbled organic goat cheese.

Cook’s Note: A mandoline
 (no, you can’t strum it) is a handy kitchen tool that allows you to slice vegetables to a uniformed thickness – and perfect for the fennel in this recipe. There are many inexpensive handheld models available at kitchen stores and online.

Prep time: 15 minutes

Storage: If you must store the salad, don’t add the dressing. After combining the greens, fennel, strawberries, and mint, store them in an airtight container in the refrigerator for one day at most.

Lemony Balsamic Vinaigrette

Ingredients
2 tablespoons balsamic vinegar
2 tablespoons freshly squeezed lemon juice
1/2 teaspoon grated lemon zest
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1/4 cup extra-virgin olive oil
Instructions
Put the balsamic vinegar, lemon juice, lemon zest, salt, pepper, in a small bowl and stir to combine.
Slowly pour in the olive oil, whisking all the while, and continue whisking until smooth.
Transfer to a small container with a fitted lid and shake well.

Cook’s Note: Add the salt with the acid but prior to adding the oil. The reason? The acid breaks down the salt, allowing it to do its job as a flavor carrier.

This dressing is good in the fridge, in a tightly covered jar, for up to 1 week.

Yours in health,

Renee Koczkodan

Certified Holistic Health Coach

www.ReneeKHealthCoaching.com.

 

Stinging Nettles ~ A Cure All

Spring is finally here.  The trees are blooming, the grass is growing and a lot of us are suffering from seasonal allergies.  As someone who has studied herbs and their medicinal properties, I knew there had to be something that could help me ease my symptoms, without having to resort to taking a pharmaceutical.  One such herb is the amazing Stinging Nettle.

Nettles have many medicinal properties, some of which are listed below.

• Blood purifier and diuretic.
• Used for treating allergic rhinitis – hay fever
• Used for urinary problems and rheumatic problems.
• Used for anemia, arthritis, food or pollen allergies, head and chest colds, relief of asthma and bronchial cough, and prostratitis.
• The tea with honey and lemon is used as a stimulant.
• Increases flow of milk in nursing mothers.
• Makes an astringent gargle for sore throats and mouthwash for bleeding gums.
• Tea used as a rinse for dandruff.

Nettles are also really high in protein, vitamins A, C, iron, potassium, manganese and calcium.  They are also very high in chlorophyl.  They literally strengthen and support the whole body!

I like to drink nettle tea in the spring.  It has a cool, dry, slightly bitter flavor, similar to green tea.  It is very soothing to the mind and body.  Relaxing yet invigorating.  It is a powerful blood strengthener and detoxifier.  For allergies, consider taking nettles in a capsule form.  You can find both the tea and the capsules at your local health food store or at Whole Foods.

 

 

Yours in health,

Renee Koczkodan

Certified Holistic Health Coach

www.ReneeKHealthCoaching.com.

Tropical Energy Smoothie

Here is a recipe that I came up with the other day.  With the warmer, longer days, I find myself craving bright, refreshing, green tasting things.  This smoothie hits the spot.  With the inclusion of food power-houses, such as chia seeds, maca and wheatgrass, not to mention coconut oil and cilantro, you’ll be happily energized for the morning or afternoon, without the crash that caffeine or sugar can cause.

 

Tropical Energy Smoothie

1 cup coconut milk

1/2 cup coconut water

1/4 avocado

1/2 cup frozen mango

1/2 cup frozen pineapple

5-8 sprigs of cilantro

juice of half of a lime

2 brazil nuts

1 tbs coconut oil

2 tbs Chia seeds

1 tsp maca

1 tsp bee pollen

wheat grass shot or food matters green powder

1/8 tsp green stevia

Health Benefits of Chia Seeds

• Loaded with trace minerals such as calcium, magnesium, phosphorous, zinc, B3 (niacin, potassium, B1 and B2
• High in anti-oxidents
• Low carb, high fiber
• Contain a decent amount of protein – 14% by weight
• High in anti-inflammatory Omega-3’s

Health Benefits of Maca

• Rich in vitamins A, C and E
• Increased energy levels
• Promotes sexual energy in both men and women
• Helps relieve menstrual issues and menopause

Health Benefits of Chlorophyll

• Contains all minerals know to man!
• Best sources of living chlorophyll, which is an important blood builder, which in turns
• helps to detoxify the liver, and helps with blood sugar problems.
• Is a nutritionally complete food

Yours in health,

Renee Koczkodan

Certified Integrative Nutrition Health Coach

www.ReneeKHealthCoaching.com.

 

 

Dandelion Greens and a Juice Recipe

Spring is in the air!  There are little sprouts of color here and there.  It gives me a little bounce in my step and lightness in my body to breathe the fresh air.  To smell the life and new growth.  Spring is a great time to re-evaluate what you are eating.  As we leave the colder winter months behind us, so should we step away from the heavier, more warming, comforting foods.  This is the time to re-introduce fresh greens into your diet.

By now, we have all heard about how good kale is for you.  This is true, but I wanted to bring some attention to a green that many of us know, but probably find annoying when they pop up in your grass.  Dandelion greens.  These guys are on the bitter and some what peppery side of the flavor profile.  This means they are great for digestion.  They help the liver stimulate bile, which aids in digestion and helps your body in the removal of toxins.  Below is a list of the some of the health benefits of eating dandelion greens.

Health Benefits of Dandelion Greens:

• Purify blood
• settle digestion
• 1 serving  of dandelion greens has 535% DV of Vitamin K and 112% DV of Vitamin A
• They are the most important source of any other plant-based food to strengthen bones
• Anti-cancer
• Anti-inflammatory
• Anti-oxidant
• Improves skin and vision
• Is a good source of fiber, Vitamin C, B6, Thiamin, Riboflavin, calcium, iron, potassium, manganese, folate, magnesium, phosphorus, copper

You can eat dandelion greens raw, but they may seem a little too bitter at first.  You can lightly steam them, or saute them with some olive oil and minced garlic. You can also add them to your salad greens to make a  mixed greens salad.  Below is a recipe that I came up with.  It is the perfect spring elixir.  The addition of ginger and fennel make this juice wonderfully calming to a sensitive stomach.  Be warned, there are no sweet fruits or veggies added to this.  It is bitter yet refreshing!  A great alternative to your morning coffee  🙂

Tummy Taming Detox Green Juice

Ingredients:

1 celery stalk

1/2 large organic cucumber

1/2 small bulb fresh fennel

1 inch piece fresh organic ginger

1 bunch dandelion greens

1 organic lemon

Directions:

Wash all of the ingredients.  If you don’t have organic ingredients, make sure to discard the peels on the cucumber, lemon and ginger.  Chop all ingredients into 2 inch pieces.  Place in juicer.  Drink immediately.  You can save any left overs in a sealed glass jar in the refrigerator for up to 24 hours.  I usually save half for the next morning.

Happy Spring!

Yours in health,

Renee Koczkodan

Certified Holistic Health Coach

www.ReneeKHealthCoaching.com.

 

Salmon en Papillote with Arugula Pesto

I came across this recipe in the 2015 issue of Nourish and Heal Magazine.  For those of you that are unfamiliar with what “en Papillote” means, it is French for “in paper”.  In the culinary arts, the term refers to a moist heat cooking method where the food is enclosed in a packet of parchment paper or foil and then cooked in the oven.  When cooking en papillote, there are usually some vegetables, herbs and seasonings included in the packet along with the main item. These additional ingredients, along with the main item, give off steam, which is what actually cooks the food. Therefore, en papillote cooking is basically a technique for cooking with stream, which is an extremely healthy way to cook your food.  Because salmon is delicate and cooks quickly, it is a good choice for cooking this way.

This particular recipe calls for an arugula pesto to be spread over the salmon before enclosing it in the parchment paper and cooking it.  I love pesto, but since I am dairy free (mostly), I tend to shy away from traditional pestos.  This pesto adds a wonderful brightness and depth to the fish.  It is fresh, light, and a bit spicy, due to the fresh garlic and arugula.  I decided to serve the salmon with a side of asparagus that I dressed with a lemon-thyme vinaigrette. The thyme in the vinaigrette adds a natural sweetness to the slightly bitter and woodsy asparagus.   With all of the fresh herbs, arugula, garlic, olive oil, lemon and salmon, this dinner had a tremendous amount of health promoting benefits, it is gluten, dairy, sugar free, cleanse friendly, super yummy AND good for you in so many ways.

• The salmon is full of anti-inflamatory omega 3’s, vitamins B-12 and D, and is great for cardiovascular health, eyesight, and joint pain.  Choose wild caught Alaskan salmon to reduce your exposure to mercury and other toxins  Alaskan salmon is also the most sustainable salmon that you can purchase.
• Olive oil also has anti-inflammatory properties, is beneficial to cardiovascular health, bone health, cognitive health and has anti-cancer benefits.
• Garlic has anti-viral and anti-bacterial benefits, cardiovascular benefits, anti-cancer benefits and helps with systemic inflammation.
• Arugula is very high in nitrate levels which have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise, and enhances athletic performance.  It is high in vitamins A, K, C, folate and calcium, and like it’s cruciferous veggie family members, arugula has been shown to lower the risk of colon and lung cancer, diabetes, obesity and heart disease.

Salmon in Papillote with Arugula Pesto

serves 4

Ingredients:

4 large squares parchment paper

1/2 cup olive oil

1 1/2 cup packed arugula leaves

1/2 cup fresh basil leaves

2 small garlic cloves, minced

2 lbs. wild Alaskan salmon, cut into 4 equal pieces

Directions:

1.  Preheat oven to 375 degrees F.  Fold one parchment square in half, and draw half heart shape on paper.  Cut and unfold to make heart-shaped piece of parchment.  Repeat with remaining parchment pieces.

2.  Combine olive oil, arugula, basil, and garlic in food processor, and process into thick paste, adding water to thin if needed, 1 tbs. at a time.  Season with salt and pepper.

3.  Wash salmon, pat dry.  Place one parchment heart on flat surface.  Arrange one piece of fish on one half of parchment.  Spread pesto evenly over fish.  Fold parchment over fish.  Starting at pointed end of parchment, crimp edges together, making 1/4-inch folds around fish to create a half-moon.  Place on baking sheet, and repeat with remaining parchment, fish and pesto.

4.  Bake 10-15 minutes, depending on thickness, until fish flakes easily with a fork.  Transfer packets to individual serving plates, and slit parchment open just before serving.

per serving: 574cal; 49g protein; 41g total fat; 1g carb

Lemon Vinaigrette for asparagus

Ingredients:

1 small lemon

1/4 cup extra virgin olive oil

1 Tbs. minced fresh thyme leaves

Directions:

Zest the lemon and place the zest in a small jar with a tight fitting lid.  Juice the lemon, and add lemon juice to jar.  Add olive oil and thyme and shake well, until blended.  Season with salt and pepper.

I had some leftover pesto, so I used it instead of mayo in a salmon salad that I made today for lunch!  I just love “cooking once and eating twice”!  I added in some diced onion and celery and some chopped fresh parsley and served in Romaine lettuce leaves as wraps.

I hope you try this fun and healthy way of cooking, and let me know what you think!

As always, yours in health,

Renee Koczkodan

Certified Holistic Health Coach

www.ReneeKHealthCoaching.com