Carrot and Nut Pate

Makes 2 Cups

If you like hummus, this is a delightfully delicious swap!

Ingredients:

2 cups carrots, roughly chopped or cut

¼ cup cilantro, minced

1 cup raw walnuts or pecans

3-4 cloves garlic, peeled

2 tablespoons raw apple cider vinegar

1 teaspoon sea salt

1 cup cooking water from the carrots

Bring a pot of water to boil and cook the carrots until they are just easily pierced with a fork (about 10-15 minutes depending on size). As soon as the carrots are tender, add the cloves of garlic and turn off the heat. Allow this to sit. Do NOT discard the water or drain the water off the carrots.
Mince the cilantro and set aside.
Toast the walnuts or pecans in a skillet over low to medium heat, stirring constantly to avoid burning. Toast until they release their fragrance.
Use a slotted spoon to put the carrots and garlic cloves into a food processor. Reserve the cooking water. Add the nuts, raw apple cider vinegar and sea salt. Process until smooth and blended, thinning with the carrot water left from cooking them until a desired consistency is reached.
Put the puree into a bowl and mix in the minced cilantro.
Serve with crackers, celery, jicama, cucumbers, endive leaves and/or bell pepper strips.

By Mila McManus MD|2017-08-26T08:24:15-06:00August 26th, 2017|General, Recipes|

Garlic Rosemary Paleo Bread

6-8 servings

From The Candida Cure Cookbook, by Ann Boroch, CNC, 2016, pg.183

1 cup almond, pecan or hazelnut meal

½ cup coconut flour

½ cup ground flaxseeds

1 teaspoon sea salt

½ teaspoon baking soda

1 tablespoon fresh rosemary, minced

6-8 cloves garlic, minced

5 eggs

½ cup olive oil

1 tablespoon organic raw apple cider vinegar

Ghee, Duck fat, or additional olive oil to coat the pan

Preheat oven to 350◦. Generously coat a loaf pan with ghee, duck fat or olive oil.
Remove needles from the stems of the fresh rosemary and mince with scissors or herb mill to get 1 tablespoon.
Peel garlic and mince cloves by hand or in a mini-prep food processor.
In a large bowl, blend together the nut meal, coconut flour, ground flaxseeds, sea salt, baking soda, rosemary and garlic.
In a separate small bowl, whisk together the eggs, ½ cup olive oil and organic raw apple cider vinegar. Pour the wet ingredients into the dry ingredients and stir until well combined.
Pour the batter into the loaf pan and bake on the middle rack of the oven for about 40-50 minutes, until bread is firm to the touch and golden brown on top.
Let cool for about 10 minutes before removing from the loaf pan.
Enjoy with organic ghee or dipped in fresh olive oil.
Store in the refrigerator for 5-7 days. Also freezes well in a loaf or sliced pieces.

By Mila McManus MD|2017-07-13T12:03:23-06:00July 13th, 2017|General, Recipes|

Summer is here and zucchini is showing up in Farmers Markets and grocery stores. Zucchini is a wise choice for Organic only, since it is known to be genetically modified and may be chemically treated for pests too. These fritters make a yummy breakfast or a nice side for lunch or dinner. Enjoy!

Prep time: 30 minutes

Cook time: 15 minutes

Total time: 45 minutes

Ingredients

2 medium organic zucchini, shredded (about 5 cups)
2 teaspoons sea salt
¼ cup coconut flour
1 egg, beaten
1 teaspoon black pepper
¼ teaspoon cayenne pepper, optional
Coconut oil or ghee for cooking

Instructions

Shred the zucchini using a box grater or a food processor fitted with a shredding blade. Put the shredded zucchini in a large bowl. Sprinkle with the salt and toss well. Leave it for 10 minutes.
Then squeeze all the moisture out of the zucchini to avoid soggy fritters. Note: If you are salt sensitive, you may wat to rinse the zucchini with water, and then squeeze it out. Scoop up a generous handful of the zucchini and squeeze them well over the sink or the bowl. You want them dry. It may also help to press them using paper towels. Place dry zucchini in a different bowl.
Add the coconut flour, egg and pepper. Stir to combine.
Heat a large skillet over medium-low heat. Melt a large spoonful of ghee or coconut oil in the pan. Pack a ¼ cup metal measuring cup with the zucchini mixture, pressing it down inside the cup. Flip the cup onto the pan to release the contents, and flatten the zucchini into a patty. Repeat to fill the pan and use all the mixture.
Cook each side for 3 to 5 minutes or until nicely browned. Repeat until you have used up all the zucchini mixture. Be sure to add more ghee or coconut oil to the pan each time you start a new batch.
Cool on a cooling rack to prevent them from getting soggy

Other additions:

Add garlic powder, lemon pepper or onion powder to the mix.

Sprinkle with freshly chopped chives, parsley, dill or rosemary.

www.stupideasypaleo.com

By Mila McManus MD|2017-07-04T08:59:43-06:00July 4th, 2017|General, Recipes|

Southern Waldorf Salad with Shrimp and Salt & Pepper Pecans

When summer in Texas rolls around, many of us get excited about Texas Gulf Shrimp and Texas Peaches. With that in mind, here is a different twist on salad and great summer patio food. We gave in to baby red potatoes allowing that they are minimal in portion, a very good source of vitamin B6, have more potassium than a banana and are also a good source of vitamin C, manganese and pantothenic acid. Don’t peel them, and stick with the recipe for a wonderful blend of flavors. Personally, I would grill the shrimp outside and slide them off skewers onto the prepared salad. If you are intimidated by all the herbs, consider using a heaping tablespoon of Bragg 24 Spice Sprinkle as a replacement for the tarragon, dill, parsley, celery seed and mustard seed.

Serves 6

3 tablespoons sea salt, divided
1 pound of peeled and deveined raw medium shrimp
8 ounces baby red potatoes, quartered
3 cups sliced fresh peaches (about 3 medium peaches)
4 cups chopped romaine lettuce hearts (butter lettuce is also very nice)
2 cups thinly sliced watermelon radishes (4-6 radishes)
1 cup of pecan halves
1 tablespoon melted unsalted butter
¼ teaspoon black pepper

Dressing

3 tablespoons Champagne vinegar
2 tablespoons fresh lemon juice
2 teaspoons minced garlic (about 2 large garlic cloves)
2 teaspoons minced shallot
2 teaspoons chopped fresh tarragon
2 teaspoons chopped fresh dill
2 teaspoons chopped fresh flat-leaf parsley
½ teaspoon celery seeds
¼ teaspoon mustard seeds
¼ cup extra-virgin olive oil
½ teaspoon sea salt

Place one quart of water and 2 tablespoon of sea salt in a large pan and bring to a boil over high heat. Remove from heat. Add shrimp, then cover and let stand until shrimp curl and turn pink, about 3 minutes. Remove shrimp from water and cool on a wire rack on a baking sheet for about 10 minutes.

In a medium saucepan, place potatoes, 1 tablespoons of salt and cover with water. Bring to a boil over high heat; reduce heat to medium-low and cook until potatoes are fork tender, about 10 minutes. Drain and cool 10 minutes.

Preheat oven to 350 degrees. While preheating, put a baking sheet in the oven with butter until it is melted. Remove from the oven and toss the pecans, sea salt and black pepper in the butter and return to the oven until toasted, about 10 minutes. Move pecans from the pan onto a paper towel and cool 5 minutes.

In a large salad bowl, make the dressing combining Champagne vinegar, lemon juice, garlic, shallot, herbs, celery seeds, mustard seeds and ¼ teaspoon of salt. Whisk together and gradually add the oil while whisking.

Add the shrimp and sliced peaches to the salad bowl. Gently toss dressing over them and let sit 5-10 minutes. Then add potato, romaine, and radishes to the bowl and gently toss together.

Evenly distribute among 6 plates; sprinkle with pecans and serve.

http://www.myrecipes.com/recipe/southern-waldorf-salad

By Mila McManus MD|2017-06-04T07:03:19-06:00June 3rd, 2017|General, Recipes|

Hearts of Palm Salad

Serves 4

3 Tablespoons of Water
2 Tablespoons of Lime Juice
1 ½ Tablespoons of extra virgin olive oil
¼ teaspoon sea salt
¼ teaspoon fresh ground black pepper
3 Tablespoons sliced scallions
2 Tablespoons fresh cilantro, chopped
14 ounce can or jar of hearts of palm, drained and sliced ½ inch thick
2 small tomatoes, roughly chopped
1 medium avocado, peeled and diced

In a serving bowl, combine water, lime juice, olive oil, salt and pepper. Stir in the chopped scallions and cilantro.

Add in the hearts of palm, tomato and avocado, gently toss and serve

From www.weightwatchers.com

By Mila McManus MD|2022-10-10T21:54:17-06:00May 3rd, 2017|General, Recipes|

Tarragon String Bean Salad

Serves 4

Salad:

4 cups green beans
1.5 cups of cooked beans (pinto, black, lima, navy, cannellini, or chickpeas)
½ red onion or a few shallots
1 bunch fresh tarragon
½ cup of hazelnuts or almonds, toasted
8 to 10 oz fresh goat feta cheese
Freshly ground pepper

Dressing:

3 TBS extra virgin olive oil
1 TBS maple syrup
2 tsp strong mustard
1 TBS organic apple cider vinegar
Pinch of sea salt

Directions:
Wash and trim tops of green beans. Steam for 4 to 5 minutes until crispy (do not over steam!). Remove from heat and put in cold water immediately to stop cooking.

Cook second bean selection until soft but not mushy, remove from heat and rinse in cool water. (or use two cans of cooked beans, BPA free, organic, rinse before using)

Make dressing: Combine all ingredients in a jar and shake vigorously.

Place both beans in a large bowl and add all other salad ingredients.

Toss green bean mixture in dressing; season to taste with sea salt and freshly cracked black pepper.

Source: Meatless Mondays with Martha Stewart

By Mila McManus MD|2017-03-25T10:02:12-06:00March 25th, 2017|General, Recipes|

Creamy Lemon Zucchini Noodles

From Meghan Bassett, Living Magazine

3 small zucchini or package of spiralized zucchini
1 cup cherry tomatoes, halved
1 tablespoon olive oil or melted butter
1 ripe avocado
2 cloves garlic, minced
2 tablespoons lemon juice
Salt & pepper to taste

Preheat oven to 400◦.

Place cherry tomatoes on a baking sheet and roast for 15 minutes, then sprinkle with salt. Set aside.

Combine in a blender or food processor the avocado, garlic, and lemon juice until smooth. Season with salt and pepper to taste and set aside.

Use a spiralizer to make the zucchini noodles or purchase zucchini already spiralized (HEB produce).

Bring a pot of water to a boil over high heat. Add the zucchini to boiling water for just 1 minute, then remove quickly and transfer zucchini into a bowl of cold water briefly to stop cooking.

Drain the zucchini and add the tomatoes and sauce, toss and serve.

By Mila McManus MD|2017-02-23T14:57:16-06:00February 23rd, 2017|General, Recipes|

Mix & Match Detox Salad

Every ingredient listed is very supportive of the body’s detoxification pathway. So be creative and choose one or more items from each column to combine in a salad. The greens, veggies and fruit ideally organic and raw. Nuts and seeds ideally raw, or dry roasted. Fresh pressed, unrefined oils.

Greens	Veggie	Fruit	Nuts and Seeds	Herbs	Oils
Spinach	Broccoli	Lemon & Juice	Flax	Garlic	Olive
Kale	Cabbage	Lime & Juice	Hemp	Turmeric	Avocado
Arugula	Onion	Orange & Juice	Pumpkin	Oregano	Hemp
Swiss Chard	Carrots	Grapefruit & Juice	Chia	Peppermint	Flax
	Beets	Berries	Walnuts
	Broccoli Sprouts
	Watercress

Here is an example from Worlds Healthiest Foods (www.whf.org):

Serves 4

Looks even prettier with our in-season Texas Pink Grapefruit!

Prep and Cook Time: 15 minutes

Ingredients:

1 pink grapefruit
1 large bunch arugula (about 4 cups)
1 bunch watercress (about 2 cups)
2 TBS coarsely chopped walnuts

Dressing

2 TBS lemon juice
2 tsp honey
2 tsp prepared Dijon mustard
1 TBS extra virgin olive oil
salt and cracked black pepper to taste

Directions:

Peel grapefruit and cut out each section between the membrane.
Prepare arugula by tearing into pieces, washing and drying. Cut off tops of watercress and wash and spin dry along with the arugula. A salad spinner is the best way of doing this.
Mix together dressing ingredients, toss with salad greens and grapefruit sections and top with chopped walnuts.

By Mila McManus MD|2022-10-10T21:57:51-06:00January 19th, 2017|General, Recipes|

Paleo Biscuits and Bone Broth Gravy

By Sharon and Rob Brown, Bonifide Provisions

Serves 6-8

While we are always encouraging everyone to reduce carbohydrate intake, there are just occasions when exceptions make good sense. This biscuit should always be paired with healthy protein and fat and enjoyed as a special occasion rather than consumed routinely. This is a richly nutritiously dense meal, perfect for cold winter days.

Biscuits

1 cup tapioca flour
2 tablespoons coconut flour
½ teaspoon sea salt
1 teaspoon onion powder
1 teaspoon garlic powder
10 tablespoons unsalted grass-fed butter, melted
2 large eggs
¼ cup warm water

Gravy

1 pound Italian or breakfast sausage
2 tablespoons ghee or grass-fed butter
2 large yellow onions, roughly chopped
5 garlic cloves, minced
1 tablespoon minced fresh sage
1 tablespoon minced fresh thyme
1 tablespoon minced fresh rosemary
1 teaspoon dried orgegano
4 cups chicken bone broth (we recommend Bonafide Provisions available at HEB and Whole Foods)
½ teaspoon sea salt, to taste
½ teaspoon black pepper, to taste

Preheat oven to 350°.

Place flours, salt, onion powder and garlic powder into a large bowl. Mix with your hands or a fork, combining until the mixture is a yellowish white color.

In a small bowl, whisk the melted butter and eggs to combine and add the egg mixture to the dry ingredients and whisk until a batter is created.

Add the water and stir until well combined.

Line a muffin tin with parchment liners and scoop two tablespoons of the mixture into each cup and transfer to the oven and bake for 30 minutes. Remove from the oven and cool.

In the meantime, remove the Italian sausage from the casing or sausage from the package and break it apart, cooking thoroughly in a cast iron skillet and set aside.

Melt the ghee in a pot over medium heat and add the onions. Cook for 15 minutes until golden brown.

Add the garlic and herbs and sauté for a minute.

Add the broth to deglaze the pan and increase the heat to high. Once the mixture comes to a boil, reduce heat to a simmer and cover the pot, cooking for 20-30 minutes or until the mixture reduces to half.

Add salt and pepper to taste

Place the mixture/sauce into a blender and puree until smooth.

Return the gravy to the pot and add the sausage and mix well.

Place two biscuits on a plate and top with the gravy and serve.

By Mila McManus MD|2017-01-02T08:46:30-06:00January 2nd, 2017|General, Recipes|

Grainless Granola

——————————————————————————

(A delightful gift for the holidays when put in a Mason Jar with a bow on top)

½ cup raw pecans
½ cup raw walnuts
½ cup raw hazelnuts
½ cup raw almonds
¼ cup raw or roasted pumpkin seeds
⅛ cup chia seeds
⅛ cup hemp seeds
½ cup flaked or shredded unsweetened coconut

Place each nut in a food processor one at a time, pulsing just 3-4 times until pieces are “granola size”. Pulse until coarse but not a powder. Place all the contents into a gallon size freezer bag or tall Mason jar and toss in the chia seed and coconut. Increase flavor by toasting the coconut first if desired. (Spread coconut flakes on a cookie sheet and place in the middle of the oven, set to broil and keep your eyes on it until toasty brown. Don’t step away because coconut will burn very fast. Cool it before adding to the granola mix) Seal the bag, or place the lid on the container, shake it up and store in the refrigerator or freezer. (These ingredients really don’t get hard or “freeze” but it is a good place to put it to save refrigerator space and keep your “granola” fresh. Makes just over 3 cups.

Serving Suggestions:

Put 1/3 cup in a small bowl and pour unsweetened almond, cashew, flax or coconut milk on top for a breakfast cereal. Top with fresh berries if desired.
Mix with ½ cup peanut or almond butter and 1 stick of melted butter and press into a baking dish for no bake nutrition bars. Or roll into balls and coat with additional coconut flakes.
Sprinkle over the top of baked or mashed sweet potato or acorn squash
Stir into Unsweetened, organic applesauce for the kiddos.
Rotate nuts and add variety using cashews, brazil nuts, pine nuts and peanuts.
Spice the mix up with cinnamon, allspice or flaxseeds or add ¼ cup 60% or higher dark chocolate chips or 2 tablespoons of dried cranberries for a sweeter treat.

By Mila McManus MD|2016-11-10T17:24:32-06:00November 10th, 2016|General, Recipes|