Recipes

Pumpkin Smoothie

Pumpkin is a low calorie, but nutrient-dense food.  It contains fiber, potassium, and vitamin C which helps support heart health.  It is also a good source of beta-carotene, an antioxidant that gives orange vegetables their color.

Pumpkin Smoothie:

  • 1 cup of plain Greek yogurt
  • 1/2 cup pumpkin puree
  • 1/2 cup of almond milk
  • 1/2 banana (fresh or frozen)
  • 1 tsp. vanilla extract
  • 1 tsp. pumpkin pie spices

Blend in a blender until smooth and enjoy!

Granola

4 cups of oats

1 cup of chopped nuts

1 cup unsweetened coconut

2 Tbs. Chia, Hemp and/or Flax seeds

2 Tsp. Cinnamon

3 egg whites, whisked until foamy

1 Tbs. Vanilla

2 Tbs. Agave (or honey)

2 Tbs. Coconut oil (or olive oil)

  • Mix together and press into a large baking pan
  • Bake 300 degrees for 50-60 minutes
  • Remove from oven and let cool completely
  • Store in air tight container
  • Enjoy with milk or sprinkle over yogurt.

Calling all Moms with Picky Eaters!

For Moms with picky eaters here comes “Green Pasta”

Green Pasta:

organic pasta of choice, we used Farfalle

2 cups of raw spinach

One cup of walnuts (roasted or not)

One clove of garlic

Two tablespoons of olive oil

One tablespoon of water

How to prepare:

  • Cook pasta al dente.
  • In blender or food processor mix raw spinach, nuts, garlic, oil and water and a pinch of salt.
  • Pour over cooked pasta.
  • Enjoy!

There’s no better way to give your picky eater 3 servings of raw veggie goodness. Delish!

Benefits of Juicing

 

Juicing is a great way to help you eat your 6-8 servings of vegetables a day! Many people who struggle eating their veggies can consume more by juicing. Juicing also allows you to consume more nutrients by adding a variety of different vegetables which perhaps you normally wouldn’t cook, but throwing them in a juicer is simple. Without the pulp, the body can quickly and easily absorb the nutrients to improve your nutrition and health.

With time, juicing improves recovery time as well by adding essential minerals that we normally will not get with solid foods. We have learned that our farmland soil has been depleted of essential minerals compared to 50 years ago. A handful of spinach, for example has 10 times to 50 times less minerals depending on the source. Therefore, in order to get those minerals you would have to eat about 20 lbs.  of produce every day. This is very hard to do! But not if you are juicing!  You can get these 20 lbs. easily.  Another challenge can be with intestinal absorption. Our ability to absorb nutrients can be deficient due to unhealthy lifestyles, pollution and gut dysbiosis.  With juicing you increase your chance of getting better absorption, almost instantly!

So grab some veggies and get juicing!

Heart Beet Juice
2 Apples, remove stem and blossom, seeds can remain, cut into 4-6 pieces.
1 Pear, prepare as above.
2 Carrots, peel and remove both ends.
2 Stalks of Kale, wash well.
1 Cucumber, wash and slice horizontal
1/2″ Ginger, peeled.
1 Beet, wash, peel and remove both ends, cut in half.
1/2 lemon 
Combine in Juicer and Enjoy!

 

Spaghetti Squash with Basil and Sun-dried Tomatoes

1 Spaghetti Squash
1/2 cup shredded fresh basil
1/2 cup coarsely chopped sun-dried tomatoes
1 teaspoon salt
1 teaspoon garlic powder
1/2 teaspoon black pepper
1 ounce mozzarella cheese, grated
1 ounce Parmesan cheese, grated

  1. Preheat oven to 400 degrees.
  2. Cut the spaghetti squash in half and scoop out the seeds
  3. Place the squash halves, cut-side down on a plate and microwave for 5 minutes.  Leave the squash inside the microwave to cool off before handling.
  4. While the squash is cooling, combine all the ingredients except for the cheeses in a large mixing bowl.
  5. With a fork, scrape the flesh of the squash into spaghetti-like strands and add to the ingredients in the bowl.  Toss to combine.
  6. Fold in the Mozzarella cheese.
  7. Spread in a 9×13 baking dish and sprinkle with the Parmesan cheese.
  8. Bake for 10 minutes and enjoy!

Spaghetti Squash contains Folate which helps the formation and development of new cells and helps prevent birth defects, making this an ideal food for pregnant women. It is also packed with vitamins A, B and C, Potassium, Calcium, riboflavin, niacin, and thiamin, which help promote optimal cellular function.  The omega-3 and omega-6 fatty acids help prevent heart diseases, inflammation, arthritis and different types of cancers. The high fiber content will make you feel fuller longer and therefore can also help with weight management.  Enjoy!

Natural Medicine & Rehabilitation New Jersey Locations

West End Physical Therapy, 10-12 West End Court, 2nd Floor, Long Branch, NJ 07740 | Phone 732.222.7799

399 Campus Drive, 1st Floor, Somerset, NJ | Phone 908.252.0242| Fax 908.252.0243