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Broccoli Parmesan Fritters

Sometimes we have to get creative with our greens.  These fritters do just that… they’re so good, even the kids will love them.   So simple to make, they may just become a staple side dish in your house… they are in ours!

broccoli fritters

 

1 small to medium bundle of broccoli

1 large egg

1/2 cup of flour (sub gluten-free flour of choice if needed)

1/3 cup finely grated parmesan cheese

1 clove garlic, minced

1/2 tsp seasalt

pinch of red pepper flakes

coconut oil for cooking

 

 

Separate the florets from the biggest stem(s). Cut the florets into 1-inch chunks. To prepare the stems, peel them, as the skin can be thick, then slice them into 1/2-inch lengths. You should have about 3 cups of chopped broccoli total.

Steam your broccoli until tender but not mushy: Bring a 1/2-inch or so of water to a boil in a small saucepan, then add the broccoli, place a lid on it and simmer it for 5 to 6 minutes. Drain the broccoli, then set it aside to cool slightly.

In the bottom of a large bowl, lightly beat your egg. Add the flour, cheese, garlic, salt and pepper. Then, add the somewhat cooled broccoli. Using a potato masher, mash the broccoli just a bit. You’re looking to keep the bits recognizable, but small enough (1/4- to 1/2-inch chunks) that you can press a mound of the batter into a fritter in the pan. Once mashed a bit, stir or fold the ingredients together the rest of the way with a spoon.

Heat a large, heavy skillet over moderate heat. Once hot, add a good slick of coconut oil, about 2 to 3 tablespoons. Once the oil is hot, scoop a two tablespoon-size mound of the batter and drop it into the pan, then flatten it slightly with your spoon or spatula. Repeat with additional batter, leaving a couple inches between each. Once brown underneath, about 2 to 3 minutes, flip each fritter and cook on the other side until equally golden, about another 1 to 2 minutes.

Serve hot with a dollop of greek yogurt.

 

Find this recipe and more at Smitten Kitchen

 

 

Get the most from your nuts and seeds – Soak & Sprout

 

Soaking and sprouting nuts and seeds can seem daunting, but it really is simple.  This chart takes the guess work out (click on image to enlarge).

soakandsprout

 

Raw Energy Balls

These gluten-free, protein-rich energy balls are perfect for that 2:00 pm slump, when your energy level drops and the craving for something sweet kicks in.

 

energy balls

1 cup raw almonds or walnuts

1 cup pitted medjool dates

1/4 cup raisins

1/4 tsp cinnamon

1/4 tsp ground cardamom

1/4 cup raw almond butter

shredded organic coconut

 

In a food processor, fitted with the “s” blade, grind the almonds or walnuts until finally ground.  Add the dates, raisins, and spices. Grind to a fine meal.  Add the almond butter and process again until combined. Form into balls and roll in the shredded coconut. Store in a sealed container on the counter or in the refrigerator for up to one week.

 

For more gluten-free snack ideas head over to The Whole Life Nutrition Kitchen

 

 

Lunch – fast, fresh, & healthy

Here at Oregon Natural Medicine, we encourage healthy food choices, but also understand that we all have active, busy lives. If you’re looking for a quick, on-the-go lunch option, make up a few of these salad jars on Sunday night so you can simply grab and go throughout the week.

 

salad in jar

 

Or you could get really adventurous and try sushi in a jar!

 

 

Bone Broth

We’ve all curled up with a bowl of chicken noodle soup while feeling under the weather.  Bone broth provides the comfort of soup, with numerous other benefits to heal what ails you.  This mineral-rich superfood is a go-to remedy for everything from the common cold and digestive concerns to osteoporosis.

 

bonebroth

2lbs bones (beef knuckle bones, marrow bones, oxtail, chicken necks and feet, bones saved from a cooked whole chicken work well)

1 onion

2 carrots

2 stalks of celery

2 Tbs apple cider vinegar

3+ cloves garlic

Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste.

You’ll also need a large stock pot to cook it all in and a strainer to remove pieces when done.

 

Start by roasting the bones in a 350 degree oven for 30 minutes.  Place the bones into your pot, pour approximately 1 gallon of filtered water into the pot.  Add the apple cider vinegar and let sit for 20-30 mins.  This helps make the nutrients in the bones more available.  Rough chop and add the vegetables (except the parsley and garlic). Add any salt, pepper, spices and herbs, if using.

Bring the broth to a boil, once a vigorous boil is reached, reduce to a simmer and simmer until done.  Let it simmer for up to 24 hours to fully extract the beneficial properties of the bones.  During the first few hours, remove any impurities that float to the surface.  The frothy/foamy layer can easily be scooped off with a spoon and discarded.  During the last 30 minutes, add the garlic and parsley.

When done, remove from heat. strain through a fine metal strainer.  Store in a glass container in the fridge for up to 5 days, or freeze for later use.

Drink a cup of this daily to support overall health and immune function.  You can use the broth to cook grains, use it as a base for soups, or simply heat while whisking an egg into it and make a quick egg drop soup.

Making bone broth is an easy, inexpensive, healthy home remedy to work into your kitchen routine.

 

The Nourished Kitchen is a great source to learn more about  bone broth and other traditional healing foods.

 

 

Spiced Banana Almond Meal Pancakes

Dilemma: Nothing beats a good stack of pancakes in the morning, right?!  But, nothing spikes your blood sugar quite like that tall stack of pancakes, devoid of nutrients and slathered in syrup.

Solution: Pancakes made from protein-rich almond flour and sweetened just enough with ripe bananas.

Try them with some fresh berries on top and let us know what you think…

 

pancake

2 cups almond flour

1/2 tsp salt

1/2 tsp baking soda

1 Tbs cinnamon

1/2 tsp nutmeg

3 overripe bananas

2 eggs

 

Mix dry ingredients in bowl. In a separate bowl, mix the wet ingredients (including bananas).  Combine and mix well.  Heat a pan, melt coconut oil ghee or butter.  Pour or scoop batter onto pan in 4 inch rounds.  Cook and flip until each side is done.  Remove from heat.  Top with honey and berries.  Makes about 12 4-inch pancakes.

Check out this and other recipes from Roost

 

 

Power your day up with this simple green smoothie recipe:

kalesmoothie

1 cup curly kale (about 3 large leaves)

2 ripe bananas

2 cups ice

1/2 cup filtered water

1/2 cup raw cashews

3 pitted dates

1/2 tsp cinnamon

Throw all ingredients into a high power blender.  Puree until smooth and creamy.  Serves 2.

For more smoothie recipe ideas like this one, visit Healthy Blender Recipes

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