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Issue 163: Energizing Eats






Fiber-licious Muffins

Fiber-licious Muffins
Makes about 12-18 large muffins

Ingredients:
2 cups brown rice flour
1 cup ground flaxseeds
1 cup pecans, chopped
1 cup raisins
1 cup oat bran
1 cup sucanat
1½ teaspoons baking powder
1½ teaspoons sea salt
1½ Tablespoons cinnamon
1 cup organic whole milk
3 organic eggs, preferably from pastured poultry
1 teaspoon vanilla extract
3 Tablespoons extra virgin coconut oil
1 cup canned organic pumpkin
2 cups shredded organic carrots
3 organic Granny Smith apples, peeled and shredded

Directions:
Preheat oven to 350 degrees Fahrenheit. Grease large muffin pan with coconut oil. In a large mixing bowl, mix the flour, flaxseeds, pecans, raisins, oat bran, sucanat, baking powder, sea salt, cinnamon, whole milk, eggs and vanilla. Mix until just blended. Stir in the pumpkin, shredded carrots and apples. Mix thoroughly. Fill each large muffin cup 2/3 full of batter. Bake at 350 degrees for 20-30 minutes or until a toothpick inserted into the center of the muffin comes out clean. Cool.


 

   


 

 

 

 



Salmon Burgers



Salmon Burgers
Serves 6

Ingredients:
2½ pounds of wild Atlantic salmon fillets
3 Tablespoons of Dijon mustard
1 Tablespoon horseradish sauce
3 Tablespoons fresh thyme, chopped
4 green onions, chopped finely
1 teaspoon sea salt
¾ teaspoon freshly ground black pepper
¼ cup of extra virgin coconut oil
6 flaxseed hamburger buns

Directions:
Chop up the salmon fillets and grind them up in a food processor along with the Dijon mustard, horseradish sauce, thyme, sea salt and pepper. Process on “pulse” until the mixture is the consistency of ground beef. Add the finely chopped green onions and mix well. Form into 6 large patties and refrigerate for about an hour. After an hour, take the salmon patties out and heat up the coconut oil in a large skillet on medium-high heat. Cook the patties as you would hamburgers, making sure they’re completely cooked through. Serve on flaxseed buns and with your favorite condiments such as lettuce, tomato, raw cheese slices, etc.


 

 


Avocado & Broccoli Salad



White Bean-Stuffed Squash
Serves 6

Ingredients:
3 medium acorn squash, halved and seeded
3/4 cup chopped onion
2 cloves of garlic, minced
2 Tablespoons extra virgin coconut oil
2 Tablespoons extra virgin olive oil
4 Tablespoons tomato sauce
10 cups of chopped spinach leaves
1 15-ounce can of white beans, drained
½ cup of sliced black olives
1 cup of mozzarella cheese, shredded
sea salt, to taste
black pepper, to taste

Directions:
Preheat oven to 400 degrees Fahrenheit. Cut the squash in half, lengthwise, from stem to end and remove the seeds and stringy insides. In a baking pan, add about ¼ inch of water to the bottom of the pan and place each squash half in the baking pan, cut side up. Brush the insides of the squash with the olive oil and sprinkle with some salt and pepper. Bake for about 1 hour and 15 minutes or until the squash is soft and tops are slightly browned.

While the squash is baking, heat the coconut oil in a large skillet over medium heat. Add the onion and garlic and cook for 2-3 minutes. Stir in tomato sauce as well as a dash of salt and pepper. Stir in the chopped spinach and cook until tender—about 3 to 5 minutes. Add the beans and black olives. Stir gently and heat through, then remove from heat. When squash is done, remove from the oven and fill the squash with the bean mixture. Top with shredded mozzarella cheese. Broil filled squash until cheese melts—about 1-2 minutes. Serve.

Recipes courtesy of Extraordinary Health Team





 
 

This information is intended for educational and informational purposes only. It should not be used in place of an individual consultation or examination or replace the advice of your health care professional and should not be relied upon to determine diagnosis or course of treatment.


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