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smart recipes

  • Dear Readers,

    Welcome the May 2020 issue of TotalHealth Magazine.

    Jacob Teitelbaum, MD, presents, part three in his series on Fibromyalgia. This month he discusses neurologic triggers. The biggest offender is mold. Molds are like a weapon. They expel toxins into the air to keep other types of mold away. High levels must be addressed, but can be quite expensive to test for and to mediate. Therefore, if you are in the market for a new house or apartment, it is wise to spend the money to test for mold. It could save you tens of thousands of dollars in the long run.

    Essential And Nonessential Fatty Acids, is the topic this month for Professor Gene Bruno, MS, MHS. He explains the different types of fatty acids and why we need them. As their name states, they are essential. Even the so-called nonessential acids have a benefit to our health.

    Ann Louise Gittleman, PhD, CNS, brings us the final segment of Smart Recipes. This month she gives us recipes for dressings and sweets. So many dressings and desserts have unhealthy ingredients; these are a wonderful healthful alternative.

    Gloria Gilbere, CDP, DAHom, PhD, brings us, Carrots And Carrot Pesto Recipe. Most of us only use the orange root of the carrot, and toss the greens in the compost bin. Even though the greens are somewhat bitter, Dr. Gloria shows us ways to mix the greens with sweeter foods so we can reap the healthy benefits.

    This month Shawn Messonnier, DVM, discusses the “Y” Herbs. Yarrow, Yellow dock and Yucca all have properties that may help your pet with arthritis and inflammation. They provide a safer alternative than longterm use of corticosteroids.

    Thank you to our authors, readers, and advertisers for making TotalHealth possible.

    Wishing you a safe spring as the country emerges from stay-at-home orders.

    Best in health.

    TWIP—The Wellness Imperative People

    Click here to read the full May 2020 issue.

    • Media Review, The Graveyard Book by Neil Gaiman
      TotalHealth Editors
    • Got Fibromyalgia And Sensitive To Everything? Part 3: Neurologic Triggers, and Molds
      Jacob Teitelbaum, MD
    • Essential And Nonessential Fatty Acids
      Gene Bruno, MS, MHS, RH(AHG)
    • 24-Carrot Pesto…Greens, That Is!
      Gloria Gilbère, CDP, DAHom, PhD
    • Smart Dressing And Sweets
      Ann Louise Gittleman, PhD, CNS
    • “Y” Herbs - For Pets
      Shawn Messonnier, DVM

    Click here to read the full May 2020 issue.

  • Continuing over the next several months I offer you more of my smart recipes for: Smart Breakfasts, Lunches and Dinners; Smart Snacks, Sweets and Starters; Smart Sides, Soups and Salad Dressings.

    MORE SMART RECIPES—DINNERS

    Bombay Curry Tofu

    Makes 4 servings

    • 1 scallion
    • 1 green cooking apple (such as Granny Smith), cored and chopped with peel
    • 4 tablespoons pastured butter
    • 2 teaspoons curry powder
    • 1 teaspoon cumin
    • 1 tablespoon arrowroot
    • 1 cup canned full-fat coconut milk
    • ½ teaspoon sea salt
    • 1 pound extra firm non-GMO silken tofu, cut into cubes
    • 1 red bell pepper, cut julienne
    • 1 yellow bell pepper, cut julienne
    • 1 stalk celery, finely chopped

    Sauté scallion and apple in butter until tender. Add curry powder and cumin and simmer two minutes, stirring frequently. Add arrowroot. Mix thoroughly. Add coconut milk and salt, stirring constantly until mixture starts to bubble. Lower heat to simmer and add tofu, red and yellow peppers and celery stalk. Cook 8–10 minutes until mixture is nice and thick and tofu and vegetables are cooked through.

    Coconutty Meatballs

    Makes 4 servings

    • 1 pound organic grass-fed beef
    • 1 onion
    • 2 garlic cloves, minced
    • 1 pastured egg, beaten
    • 4 tablespoons plus ½ cup canned full-fat coconut milk, divided
    • 2 tablespoons unsweetened coconut flakes
    • 1 teaspoon cumin
    • 1 teaspoon ground turmeric
    • 1/4 teaspoon cayenne
    • 1/2 teaspoon sea salt
    • 3 tablespoons fresh cilantro, chopped
    Preheat broiler. In a large bowl mix beef, onion, garlic, egg, four tablespoons of coconut milk, coconut flakes, cumin, turmeric, cayenne and sea salt. Form into golf-ball size meatballs and place on a nonstick broiling pan. Broil until meat is browned and no longer pink inside. Remove meatballs onto a serving dish and discard fat. Pour in remaining coconut milk making sure to dissolve all browned residues. Add cilantro, stirring until blended, and pour over meatballs. Serve immediately. Creamed Turkey a la Queen Makes 4 servings
    • 2 tablespoons coconut oil
    • 4 turkey cutlets, cubed
    • 1 large leek, chopped
    • 2 tablespoons parsley, chopped
    • 4 cloves garlic, minced
    • 1 teaspoon sea salt
    • 1/2 teaspoon thyme
    • Pinch of cayenne
    • Pinch of nutmeg
    • 1/2 cup chicken broth
    • 1/2 cup organic pastured cream

    Melt coconut oil in large skillet on medium high heat. Brown turkey cubes for about 10 minutes or until cooked all the way through. Remove turkey and set aside, reserving juices in the pan. Add leek, parsley, garlic and sea salt and sauté until tender. Stir in thyme, cayenne and nutmeg. Reduce heat to medium. Add chicken broth and cream and cook until slightly reduced, stirring occasionally. Add cooked turkey into the sauce. Serve over a bed of steamed greens like collards, kale or mustard greens.

    Succulent Sea Scallops.

    scallop recipe

    Serves 4

    • 12 large fresh sea scallops
    • 1 tablespoon macadamia nut oil
    • 2 cloves garlic, minced
    • 1 leek, white part, minced
    • 1/2 teaspoon cumin
    • 1/2 teaspoon cardamom
    • Pinch of sea salt
    • 1 tablespoon fresh parsley, minced
    Rinse and drain scallops. Heat large skillet on medium flame. Add macadamia nut oil. Sauté garlic and leeks just until garlic is softened, about 30 seconds. Set scallops in hot oil and allow to sear to a golden brown, flipping over after about one minute. Turn off heat. Sprinkle scallops with remaining ingredients. Cover and let rest for five minutes.

    SMART SNACKS

    Jicama Chips

    Makes about 2 cups

    • 1 medium jicama, cut into ¼ inch slices
    • Juice of 1 lime
    • Cayenne
    • 1 tablespoon toasted sesame oil
    • Parchment paper or pizza stone

    Preheat the oven to 325 degrees F. Toss jicama slices with lime juice and cayenne. Place on baking sheet covered with parchment paper or use a pizza stone, making sure the slices are not touching. Bake for about 30 minutes, turning chips about every 10 minutes. Be careful not to burn. Cover and store in refrigerator and return to warmed oven to re-crisp if desired. Drizzle toasted sesame oil before serving.

    Flax Snackers

    Makes 8 servings, 2 crackers each

    • Olive or avocado oil spray
    • 1 cup milled flax seeds
    • 1 teaspoon Sweet Leaf Stevia
    • 2 teaspoons ground cinnamon
    • 1/2 teaspoon ground ginger
    • 1/2 cup cran-water
    • 1 tablespoon almond or cashew butter as topping

    Preheat oven to 275 degrees F. Lightly coat a cookie sheet with oil spray. Mix the dry ingredients in a medium bowl. Add the cran-water and let stand for five minutes. Stir the mixture vigorously with a fork for about five minutes or until seeds stick together. Let mixture rest for 15 minutes. Spoon the flax seed mixture onto the prepared cookie sheet. Cover with waxed paper and use a rolling pin to flatten the mixture out to the sides of the cookie sheet. When the mixture is evenly distributed, remove and discard waxed paper. Use a knife or pizza cutter to score the mixture into 16 sections. Bake for 60 to 90 minutes or until the crackers lift off the cookie sheet and break apart easily. Store crackers in an airtight container at room temperature.

    Savory Chia Crackers

    Makes 16 servings, 2 crackers each

    • Chia gel: 1/3 cup chia seeds 2 cups water
    • 3/4 cup chia seeds (reserved for crackers)
    • 1/2 tablespoon cumin powder
    • 1/2 tablespoon garlic powder
    • 1/2 teaspoon cayenne

    Prepare the chia gel by combining seeds and water. Cover, shake for 45 seconds and let rest for one minute, then shake again. After 15 minutes of resting, the gel is ready. Preheat the oven to 275 degrees F. In a medium bowl, combine the dry chia seeds and spices. Add the chia gel, stirring until well mixed and the seeds start to form a ball. Line a baking sheet with parchment paper and spoon the chia mixture over it. Cover with waxed paper and use a rolling pin to flatten the mixture out to the sides of the cookie sheet. When the mixture is evenly distributed, remove and discard waxed paper. Use a knife or pizza cutter to score the mixture into 16 sections. Bake for 45 minutes to one hour or until the crackers lift off the cookie sheet and break apart easily. Store crackers in an airtight container at room temperature.

    Classic Flatbread

    Makes 16 servings

    • 1/2 cup whole flax seeds
    • 1/2 cup ground flax seeds
    • 4 cups fresh tomatoes, chopped
    • 1 medium sweet yellow onion
    • 1/2 cup sun dried tomato, soaked until soft
    • 2 garlic cloves
    • 1 tablespoon fresh lemon juice
    • 1/4 cup fresh basil leaves
    • 1 tablespoon Italian dried spices
    • 1/4 teaspoon sea salt

    Combine all ingredients in a food processor until batter forms. Line a cookie sheet with parchment paper and spread batter evenly on top. Bake at 250 degrees F for four hours, then cut into desired shape.

    Walnut Crisps

    walnut recipe

    Makes 16 servings

    • 1 cup walnuts
    • 1/4 cup ground flax seeds
    • 1 teaspoon Lakanto Monk Fruit Sweetener
    • 1/4 teaspoon Ceylon cinnamon
    • 1/4 teaspoon sea salt
    • up to 1 cup water

    Pulse walnuts in food processor until crumbly, then add all other ingredients (except water) and combine. Transfer mixture to a bowl and begin to mix in water until it becomes a pourable batter. Pour one tablespoon dollops onto parchmentlined cookie sheet and flatten them with a spoon. Bake at 250 degrees F for four hours, flipping crisps at two hours.