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Health Benefits of Asparagus

Whether you add this to your special dish or go all out asparagus, this vegetable is a force to be reckoned with in terms of its flavorful taste and robust nutrients!

Let us dive into the health benefits of asparagus and keep reading until the end because I have an exceptional recipe that you will surely enjoy!

Weight Loss Comrade

If you are aiming at shedding a few pounds, then asparagus can be your best friend! It is low in calories and fat, but it has a high amount of soluble and insoluble fiber which supports good digestion, helps lower cholesterol, and makes you feel full preventing unnecessary cravings.

Natural Diuretic

These spears are your weapon against salt and excess water, therefore, it can help prevent urinary tract infections due to their high levels of amino acid asparagine.

Vitamin E Goodness

One of the few powerful nutrients of asparagus contains is Vitamin E which strengthens your immune system and protects your cells against free radicals. 

Mood Booster

Lift the good vibes within! Asparagus is rich in folate and Vitamin B12 which lightens up your mood and deflect irritability. Apart from those 2 nutrients, asparagus also contains a bounteous amount of amino acid and tryptophan which is also linked to enhanced mood.

Antioxidants Galore

The purple variant of asparagus is enriched with anthocyanins that provide fruits and veggies purple, red, and blue hues and it is effective in fighting off free radical damage.

Roasted Lemon Garlic Asparagus

Ingredients:

  • 1 bunch Asparagus
  • 2 Tbsp Olive Oil
  • 2 Garlic cloves
  • 2 Tsp Lemon Juice
  • ½ Tsp Coarse Sea Salt
  • ½ Tsp fresh milled Black Pepper
  • Pinch ground Cayenne Pepper

Instructions:

  1. Preheat the oven to 375 degrees Fahrenheit.
  2. Cut the bottom inch or two off the stalks. This part is usually pretty rooty and stringy, due to cutting the stalks, so it’s best to just compost it.
  3. Slice the garlic and toss it with the asparagus, olive oil, lemon juice, cayenne pepper, sea salt, and black pepper. Spread the asparagus out on a baking sheet or grill pan. You can use parchment paper or aluminum foil for easy cleanup, but it isn’t necessary.
  4. Bake uncovered for 15 minutes, turning the asparagus once for even cooking. The asparagus is ready when it is tender, but not mushy.

Adapted from Paleo Plan 

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Health Benefits of Pomegranate

The fruit that shines among others because of its jewel-like brilliance and rich ruby color. Pomegranate is more than just what you see. Pomegranate is filled with delicious seeds that can be eaten raw or juiced plus it is also packed with vitamins and minerals to re-energize your health!

Antioxidants

Pomegranate contains two powerful antioxidants: Punicalagins (juice and peel) and Punicic Acid (seed oil). Both of these antioxidants help protect your body against free radicals and are responsible for the overall health benefits of Pomegranate.

Anti-inflammatory

The high-level content of punicalagin makes pomegranate a powerful fruit that drives inflammation down and other diseases such as arthritis, cancer, and diabetes.

Prevents Blood clot

There are two types of a blood clot, the good one which helps your injury recover fast and the other one is fatal because it can clog your arteries, heart, and any parts of your body.

Pro Oxygen

By fighting off free radicals, bad cholesterol, and blood clots, the antioxidant in pomegranate regulates the flow of your blood thus enhancing the level of oxygen in your body.

Avocado Pomegranate Salad (AIP/Paleo/Refined Sugar-Free)

Ingredients:

  • 1 cup dino kale cut into 1/4 inch strips
  • 4 small ripened avocados, diced
  • 1/2 cup pomegranate seeds
  • 1/2 cup cucumber, chopped
  • 1.5 tbsp fresh mint, finely chopped

Dressing:

  • Juice of a lemon
  • 2 cloves of garlic, minced
  • 1 tbsp avocado oil
  • 1/2 tsp pink salt
  • 1 tsp honey

Instructions:

  1. Whisk dressing ingredients together, set aside.
  2. Add all other ingredients to a large bowl. Pour dressing over and toss.
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Winter is Here…..And so is Corona and the Flu!

What’s up with the viruses this year?

It’s starting to sound a bit scary, right?

The flu and now this corona virus?

Over the last few weeks the build up over the Corona virus and its effect have continued to increase. Because of this I wanted to address this topic in a way that will be both insightful and holistic. It’s easy to feel a little panicked when the words “epidemic” and “outbreak” are used but I find the antidote to panic is almost always power.What do you have in your power to do?Maybe it’s getting into see your provider for support but my biggest answer is:

What’s in your power when it comes to prevention?

It may seem small but ensuring the basics of:

  1. WASH YOUR HANDS and wash them good!
  2. Good and quality sleep.
  3. Stress management.
  4. Lots of antioxidant rich veggies.
  5. Plenty of protein.
  6. Exercise, sauna, sweat.
  7. Staying hydrated.
  8. Walking outside.
  9. Take your multi and have adequate vitamin D.
  10. Use natural medicine that boosts your immunity.

In response to #10 – Natural Medicine – I’ve spent this week creating a new mini-course that will teach you how to DIY my favorite natural cold and flu remedy at home! Who wants some of that?!?

The research shows how Elderberry syrup can reduce the risk of not only contracting the cold, flu, upper respiratory infections and viruses but also decrease the length of time you are sick AND decrease the severity of your symptoms.

I made this for ya’ll to help your family prevent the flu and corona virus!

In response to the many questions I receive every year about how to stay healthy during winter and avoid the cold and flu and now corona virus, I have created a MINI COURSE – Just for YOU!

Read below for all of the course details and components – I’d love to hear your thoughts on the course!

Check out the course here.

Elderberry Syrup Making Mini Course – How to create this immune boosting syrup at home.

I created this mini-course in response to the flu and corona virus spread this season and as a self-guided journey to better educate you on the fabulous and fantastic elderberry. By the end of this course you’ll discover the amazing properties of this potent berry, appropriate dosing for prevention and acute care, adult vs child dosing, and last but not least how you can make your own Elderberry Syrup at home to ward off the cold and flu!I’ll also teach you my own recipe that I use step by step as well as ingredients and specific supplies you’ll need to DIY this amazing syrup!

In this mini-course, you’ll learn:

  • Types, properties, uses and history of Elderberry
  • How Elderberry helps the body during colds and the flu
  • Appropriate dosing for prevention vs sick care
  • Appropriate dosing for adults vs children
  • Recipe for making Elderberry Syrup at home
  • What ingredients and supplies are necessary
  • When you should NOT take Elderberry

Elderberry Syrup – Mini Course Components

Mini-Course Guide -which includes the following:

  • Elderberry Syrup Recipe
  • Elderberry Syrup Dosing Guide
  • Ingredients and Supplies Shopping Guide
  • Masterclass Video Transcript
  • Course Notes Pages
  • Bonus – Elderberry Tincture Recipe

Elderberry Syrup Masterclass & Tutorial Video: 25 Minute Video

*Mini Course is immediately ready for download upon purchase.

Order here!

Cheers to boosting that immune system this winter!

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Paleo Chocolate Chip Cookies

Who doesn’t love a good, gooey chocolate chip cookie? This is one of my favorite recipes when you want to satisfy your sweet tooth but also keep it paleo – Enjoy!

Dr Z

Ingredients:

Instructions:

  1. Preheat oven to 350 degrees Fahrenheit.
  2. In a medium bowl, mix the almond flour, coconut flour, flaxseed meal, baking soda, arrowroot powder.
  3. In a small saucepan melt coconut oil.
  4. In a medium bowl add the coconut oil, honey, vanilla extract, almond extract, sea salt, and egg and blend until thoroughly incorporated.
  5. Mix the wet ingredients into the dry.
  6. Stir in the chocolate chips until combined.
  7. Use olive oil to grease the baking sheet.
  8. Drop a spoonful of dough onto the baking sheet. They should measure approximately 2” across and about 1/4” thick.
  9. Bake for 10-12 minutes.
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Health Benefits of Black Eyed Peas

The name is commonly associated with the musical group due to their catchy and electronic beats, but one thing for sure is that a serving of this legume can make your body bust a move! Black eyed peas served with a side of veggies are the perfect substitute if you are looking for some meatless Monday options and it is delicious which will surely fill both your hunger and your body’s nutritional needs.

Anemia No More

Black eyed Peas are enriched with Iron which prevents the cause of anemia. It also contains folate, one of the B Vitamins that is essential to form normal red blood cells.

Good for Digestion

The abundance of fiber in black eyed peas absorbs the water in the digestive tract and delivers the waste product out of the body for a smooth bowel movement. A high fiber diet is also a form of detox since it helps excrete waste and toxins in our bodies.

Healthy Skin and Eyes

A cup of these peas can fill-in a quarter of your daily Vitamin A needs. The Vitamin A content of black eyes peas is as rich as carrots which not only support healthy skin but also produce the pigments in the retina of the eye.

Regulates Blood Pressure

Potassium is an essential mineral that lowers blood pressure, therefore, lowing your risk of coronary heart disease. Your 20 percent daily requirement of potassium can be acquired in a cup of black eyed peas.

Let’s do a black eyed peas concert at the kitchen, healthy style!

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Baked Chicken Wings

Who says you can’t have your wings and eat them too?  With football games and colder days I wanted to create a healthier version that would also be detox friendly for those who still want to enjoy a tailgate party or cheering on their favorite team this season! 

THESE ARE SOOO GOOD – I promised you won’t even miss that they are not fried!!! I’m also giving you my secret on how to make them oh so crispy and yummy – It’s an extra step but a necessary one if you want those crispy wings. First you’ll need to parboil the wings for a few minutes to boil out some of the fat.  This will make for the best baked wing you’ve ever put in Yo Mouth!

Dr Zs Baked Hot Wings

Ingredients:

  • 2 lbs organic chicken wings
  • 4 Tbs butter
  • 4 cloves of garlic – minced
  • 1 Tbs onion powder

Instructions:

  1. Preheat oven to 450 degrees F.
  2. Bring a large pot of water to a boil.
  3. Add the chicken wings to the pot, reduce heat and simmer for 8 minutes.
  4. Drain wings in a colander and place on paper towels and pat them dry – This is important because if they are still wet they won’t crisp up as much in your oven.
  5. Grease a metal sheet pan.
  6. Place the chicken wings directly on the sheet pan.
  7. Bake the chicken wings for 25 minutes on the first side; flip the wings and bake for another 5-10 minutes on the other side, until the skin looks crispy and golden brown.

Buffalo Sauce Instructions:

  1. Heat butter in a saucepan on medium heat
  2. Once butter is melted add hot sauce, garlic, onion powder and simmer for 5 minutes.
  3. Add your chicken wings to a large bowl; pour the buffalo sauce over to coat thoroughly.
  4. Plate and enjoy!

Notes:

  • The best place for me to buy affordable organic chicken wings is at Costco – at the time of this post they were $2.50 per lb.
  • When choosing your hot sauce read your ingredients carefully.  Choose a hot sauce with the fewest ingredients and ones you can understand what each ingredient is – some of my favorites are Frank’s Red Hot Sauce, and Crystals (MY FAVORITE).
  • For metal sheet pans be sure to purchase stainless steel instead of Aluminum ones.
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Black Eyes Peas Recipe

Black eyes peas usually only receive acclaim during New Year’s for luck and prosperity but these legumes can be eaten all year long! Here’s my take on a healthy year long recipe that is also friendly for those doing my detox program.

Healthy Black Eyed Peas

Ingredients:

  • 3 cups water or organic chicken bone broth
  • 1 Tbs olive oil or butter
  • 1 red onion diced
  • 3 ribs celery diced
  • 2 cloves garlic minced
  • 1 red bell pepper diced
  • 1 pound black eyed peas – dry
  • 14 oz diced organic tomatoes – canned (get fancy and use the fire roasted ones 😉
  • 1 tsp basil – dried
  • Salt and pepper to taste

Instructions:

  1. Rinse black eyed peas and remove any debris. Place in a bowl and soak at least 8 hours or overnight.
  2. Drain black eyed peas from the soaking liquid and give them a quick rinse under cold water.
  3. In a large stock pot add organic broth and bring to a boil.
  4. Heat a medium pan with olive oil or butter. 
  5. Add onion, celery, and garlic and cook until slightly tender.
  6. Add onion mixture, drained black eyed peas, red bell pepper, basil and tomatoes (undrained) to the pot and simmer 50-60 minutes or until black eyed peas are tender.
  7. Salt and pepper to taste

** If you want an easy button to this recipe you can use already rehydrated black eyed peas and cook/simmer time will only be 20-30 minutes! **

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7 Foods To Boost Your Immune System

The flu season has arrived but have you ever wondered why there are people who can withstand an infection while some co-workers or members in the house are coughing and blowing their noses? The power lies inside the body and more specifically in the Immune System. A change in your routine such as exercising and sleeping 8 hours a day can make a huge difference in improving your immune system but one of the important items to check out is your diet. In today’s post, I listed my top 7 foods that will strengthen your body’s defense against infections and diseases.

Green Tea

Our body naturally produces antioxidants, but sometimes, the amount of free radicals is just too much to handle. The power of tea lies in its abundance in antioxidant which protects your body from free radical damages.

Red Peppers

Sweet and spicy, red peppers are the real deal when it comes to flavors. This vegetable is also oozing with nutrients that can kick start your immune systems such as Vitamin A. Vitamin C, Vitamin K, and an antioxidant called phytochemicals.

Citrus

Bring in the zing because the citrus is here to represent! Citrus is well known in the community to be the best source of Vitamin C whether it would be oranges, lemons, pomelos, grapefruits, and limes. 

Oysters

Oysters contain 3 nutrients which are key factors in supporting your immune system. First is Selenium which is an antioxidant and it activates the prostaglandins which decrease inflammation and regulates blood pressure.  Second is Zinc and it fortifies your immune system response by supporting white blood cells to reproduce swiftly. Last is the Omega-13 fats which minimize inflammatory reactions and a prime factor in creating cell walls.

Garlic

This ingredient is a kitchen staple known for its ability to ward off spirits and vampires during the old age, but the gift of garlic is in the compound called allicin which enhances the response of the white blood cells to fight off diseases.

Ginger

Ginger is filled with lots of immune booster goodness and it is also an antibacterial which is why it made it on our top list. It contains gingerol and it is responsible for relaxing the blood vessels.

Turmeric

Spice up your immune system by adding turmeric to your diet especially when you are stressed or during flu season. Turmeric increases the immunomodulating capacity of your body which intensifies your immune system.

Oysters Rockefeller

Ingredients:

  • 1 Tbsp Extra Virgin Olive Oil
  • 1 Tbsp Parsley
  • 1/2 Shallot, minced
  • 12 Oysters
  • 2 1/2 cup Spinach, chopped
  • 3 cloves Garlic, minced
  • 1 tsp Red Pepper Flakes
  • 1/2 tsp Salt
  • 1/2 tsp Black Pepper

Directions:

  1.  Clean oysters with a stiff-bristle brush under cold water. Shuck oysters.
  2. Pour a thin layer of kosher salt on a baking sheet. Place oysters on a salted baking sheet and preheat oven to 400°F.
  3. Heat olive oil in a frying pan over medium heat then Sauté garlic and shallot until tender.
  4. Add the spinach, parsley, salt, pepper, and red pepper flakes. Continue to sauté until the spinach is wilted.
  5. Remove spinach topping from heat and allow it to cool.
  6. Top each oyster with the spinach mixture.
  7. Bake at 400°F for 20 minutes, or until the topping is lightly toasted and the oysters have started to curl.

Adapted from: https://www.primalpalate.com/paleo-recipe/oysters-rockefeller/

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Puppy Paw Print Ornaments – DIY

It’s that time of year again where we desire to purchase (or create) fun and meaningful gifts for family, friends and co-workers.  This year get your fur babies involved with my DIY Ornaments. 

This is a super easy and fun project that even the kids can take part in creating!

I hope you enjoy this one!

XOXO

Dr Stephanie and Brie Cheese Nicole

Puppy Paw Print Ornaments

Ingredients:

  • 1 cup salt
  • 1 cup all-purpose flour
  • 1/2 cup water
  • Parchment paper or aluminum foil
  • Straw/pen for punching a hole

Directions:

  • Preheat oven to 200 degrees
  • Mix the salt, flour, and water in a bowl until it becomes firm
  • Knead the dough for 30 seconds
  • Cut out individual circles with a round cookie cutter or drinking glass
  • Gently press your dog’s paw into the dough
  • Use a straw to create a small hole at the top
  • Bake at 200 degrees in the oven for 2-3 hours or until completely dry
  • Once cooled, grab some acrylic paint to decorate
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Health Benefits of Potato

Potatoes were first cultivated in the South America Region around 7,000 to 10,000 years ago. They are the 4th largest food crop all over the world with one-third of the world’s potatoes being cultivated in China and India which helps explain the demand in both countries’ cuisines.


Potatoes are one of the vegetables that are loved by many because of their flavor and how easily they blend into different types of foods. Let us explore the hidden gems beyond the flavor of this tuber.

Gut-Friendly

They are rich in carbohydrates and fiber which facilitates smooth digestion making them good food for people who have a hard time digesting solid foods but requires plenty of energy.

Minimizes Inflammation

They are easy to digest and they hold a lot of Vitamin C for added protection again infection and diseases which is good for you and your children. Yams and sweet potatoes can also relieve inflammation in the digestive system and may ease the suffering in those with gout.

Rich in Carotenoids

Carotenoids help maintain your heart and other internal organs for healthy functioning. But always make sure to watch out in over-consuming potatoes as they can also raise your glucose levels. One way to combat this is by adding a good fat such as butter to those taters.

Skincare Potion

Potatoes are rich in Vitamin B and Vitamin C which supports healthy skin and a crushed potato pulp mixed with honey can be used as a skin mask. For people who are suffering from pimples or sunburn, apply a potato pulp on the affected area for faster healing.


We won’t end this article without a delicious and surely healthy potato recipe that you can serve for your friends or family!

RED POTATO, ASPARAGUS, & ARTICHOKE SALAD

Ingredients:

  • 18 small red potatoes
  • 3 pounds fresh asparagus, trimmed
  • 2 (14 ounce) cans artichoke hearts, drained and quartered
  • 3 tablespoons Dijon mustard
  • 1/4 cup fresh lemon juice
  • 3/4 cup olive oil
  • salt and ground black pepper to taste
  • 1/4 teaspoon cayenne pepper, or to taste
  • 5 tablespoons minced fresh chives

Instructions:

  1. Place the potatoes into a large pot and cover with salted water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until tender, about 20 minutes. Drain and allow to steam dry for a minute or two. Allow to cool completely before cutting into bite-size cubes. Transfer to a large bowl.
  2. Bring a large pot of salted water to a boil over high heat. Add the asparagus spears, and cook until tender, about 3 minutes depending on size. Drain and immediately plunge into cold water to stop cooking. Cut the asparagus spears into 1-inch pieces. Place in the bowl with the potatoes. Stir in the artichokes, breaking them apart slightly as you put them in the bowl.
  3. Combine the mustard and lemon juice in a bowl; whisk the oil gradually into the mustard and lemon juice until smooth. Season with salt, pepper, and cayenne pepper to taste. Drizzle over the vegetables; toss to coat. Sprinkle with chives to serve..

Adapted from: https://www.allrecipes.com/recipe/65164/red-potato-asparagus-and-artichoke-salad/