Category: Healthy Food

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Health Benefits of Celery

Celery is a low-calorie, nutrient-packed food that is commonly found in most diets around the globe. Many people are unaware that celery is an excellent source of antioxidants, which can play a role in reducing oxidative stress and helping the body fight off free radical damage.

Let’s dip our celery with our favorite dressing while learning what makes this vegetable a force to be reckoned with.

Reduces Inflammation

Chronic inflammation is one reason that people can be susceptible to illness and disease. The anti-inflammatory compounds in celery can help to reduce joint pain associated with arthritis and osteoporosis.

Healthy Digestion

Celery is a great snack or side dish for so many reasons. It’s packed with soluble and insoluble fiber to support a healthy digestive tract, and it has almost 95 percent water content. One cup of celery sticks has 5 grams of dietary fiber.

Heart Lover

Celery is a good source of potassium and calcium, both of which help to maintain healthy heart rhythms. These minerals are also necessary for nerve conduction, muscle contraction and the maintenance of bone density.

Reinforces Immune System

Celery is abundant in antioxidants such as beta-carotene, vitamin C which battles free radicals which in excess can cause chronic diseases.

Cozy Celery Soup

Ingredients:

  • 2 tablespoons butter, olive oil, or ghee
  • 1 medium onion, chopped
  • 4 cloves garlic, chopped
  • 8 cups chopped celery, about 12 stalks
  • 1 lb potatoes, peeled and diced
  •  4 cups of chicken or vegetable stock
  • Optional ½ cup parsley, for color
  • Sea salt and pepper, to taste
  • To serve: dill and sour cream

Direction:

  1. Heat the butter in a large pot over medium-high heat. Add the onion and let it cook for 3 minutes. Add the garlic and cook for 1 minute more.
  2. 2 tablespoons butter,1 medium onion,4 cloves garlic. Add the celery, potatoes, and stock to the pot and bring it to a boil. Reduce the heat, cover the pot, and simmer for 15 minutes, or until the potatoes and celery are soft.
  3. 8 cups chopped celery,1 lb potatoes,4 cups chicken or vegetable stock. Add the parsley to the pot (if using) then blend the soup either with an immersion blender or in small batches in your blender. Season to taste with salt and pepper. Serve with a dollop of sour cream and some fresh dill over top.

Optional ½ cup parsley, Sea salt and pepper,  To serve: dill and sour cream (optional)

Adapted from The Endless Meal

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Health Benefits of Eggs

Eggs are an excellent source of protein and healthy fats. One egg has 6 grams of protein with all nine “essential” amino acids, the building blocks of protein. That’s important because those are the ones your body can’t make by itself. The egg white holds about half that protein and only a small portion of the fat and cholesterol.

Time to crack the secrets of what makes the egg a yolk for wellness!

Good for the eyes

Eggs are rich in Vitamin A which is a significant nutrient for the eyes. It is important to note that Vitamin A deficiency is a leading cause of blindness in children in developing countries, emphasizing the importance of this nutrient. This food also contains zeaxanthin and lutein which has the ability to reduce the risk of macular degeneration.

Empowers the brain

Eggs are empowered by a nutrient called choline and 1 egg contains 125.5 milligrams of it which is 1/4 of your daily choline needs. Choline plays a significant role in your heart as well as in your brain and it helps in regulating mood and memory, as well as enhancing cognitive functions such as visual and verbal memory.

High in Protein

Eggs are an excellent source of protein, and contain all 9 essential amino acids. This means eggs are very good source for building muscle, making sure that cells function properly, and supplying the body with the essential proteins it needs to be healthy. 

Bone Building Food

One of the naturally occurring sources of vitamin D is eggs. Vitamin D aids in the absorption of calcium, the maintenance of strong bones, the promotion of neuromuscular function, and the reduction of inflammation.

Easy Stovetop Shakshuka

Ingredients:

  • 1 tbsp ( 15 mL )extra virgin olive oil
  • 1small onion, diced
  • 1yellow pepper, diced
  • 1jalapeño, diced
  • 1 tsp ( 5 mL )thyme
  • 1 tsp ( 5 mL )oregano
  • 2garlic cloves, minced
  • 2 tbsp ( 30 mL )tomato paste
  • 14 oz ( 400 g )can diced tomatoes
  • ½ cup ( 125 mL )chickpeas, drained & rinsed
  • salt and pepper to taste
  • ⅓ cup ( 75 mL )feta cheese, crumbled (optional)
  • 4 organic, pastured eggs
  • fresh basil, for serving

Direction:

  1. Heat oil in an 11-inch skillet over medium-high heat. Add onion, yellow pepper, and jalapeño, stirring occasionally for 3-4 minutes. Add the thyme, oregano, garlic, and tomato paste and cook for another 2 minutes.
  2. Add the diced tomatoes and bring to a low boil, reduce heat to medium-low add the chickpeas and simmer, stirring occasionally for 5-10 minutes. Season to taste with salt and pepper then stir in feta.
  3. Using the bottom of a ladle, make four indentations into the sauce for the eggs. Crack eggs one at a time and place them into the individual indentations.
  4. Cook until egg whites have set, but the yolks are still runny approximately 6-8 minutes. If the top of the eggs is not set up as desired, cover them with a lid for 1-2 minutes. Do not leave the lid on too long or you will lose the yellow in the yolk. Garnish with fresh basil.

Adapted from Eggs.Ca

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Health Benefits of Chickpeas

These tiny, yet powerful legumes are packed with vitamins, minerals, fiber, and protein that will surely invigorate your body’s overall function and resistance against infections! Torn between garbanzos and chickpeas? No need to pit them with each other because both are healthy; it’s just a matter of which flavor, color, and texture fit your palate or dish.

Let’s explore the health benefits of chickpeas!

Controls Blood Sugar Levels

Chickpeas are regarded as a healthy alternative to wheat or other high-gluten grains. Chickpeas have a high fiber content and can help you keep blood sugar and insulin levels steady after meals. Consuming chickpeas in place of wheat can also lead to lower postprandial (after meal) blood glucose (sugar) levels

Improve Heart Health

Chickpeas are an excellent source of potassium, fiber, and vitamins C and B6. They help lower the total cholesterol in the blood, reducing heart disease risk. Fiber also assists in plaque removal from arteries, improving heart health. This benefits the whole body.

Source of Protein

Chickpeas are a great source of protein as 1 cup of chickpeas contains 15 grams of protein.

Reduces fine lines

Chickpeas are an excellent source of manganese and a good source of B vitamins, which can help your skin in various ways, especially in reducing the appearance of fine lines and wrinkles.

You can use chickpeas as a face mask by simply mixing chickpea paste with turmeric. Leave it on your face for 15 minutes and rinse with cold water afterward. This can help brighten your face and helps reduce age spots.

Forged with Fiber

You can generate 6 grams of your 24% daily fiber needs in half a can of chickpeas and that already includes both soluble and insoluble fiber! Soluble fiber promotes good gut bacteria while the insoluble create soft stool which prevents constipation.

Homemade Falafel

Ingredients: 

  • Dried chickpeas
  • Yellow onion (or red onion)
  • Chickpea flour or other gluten-free flour
  • Fresh parsley
  • Cinnamon
  • Cloves
  • Cumin
  • Cilantro
  • Turmeric
  • Cardamom

Directions:

  1. Put the chickpeas to soak for a minimum of 8 hours. I prefer to soak them overnight. Make sure it has enough water and is sitting on a large bowl. They will grow to double or even triple their size.
  2. Blend the soaked chickpeas on low speed with the rest of the ingredients, except for the oil, on a food processor, little by little. You may have to stop the processor and mix the ingredients 2 or 3 times. Don’t overmix it! The mix should be crumbly; that’s why we don’t use pre-cooked chickpeas.
  3. Make balls with the falafel mixture. They should be about 2-3 cm in diameter and placed on a tray. If you find it hard to compress them in your hand, add some extra chickpea flour. Don’t worry; they will tighten up after placing them in the refrigerator.
  4. Let them rest in the refrigerator for a minimum of 1 hour, ideally 2 hours.
  5. Put the oil on high heat, preferably on a flat pan, and optionally add a roughly smashed garlic clove to infuse it.
  6. Set a bowl with paper towels to place the fried falafel balls.
  7. Test the heat. As the oil starts smoking, throw a pinch of the falafel mix, it should emerge immediately and brown in two seconds.
  8. Add falafel balls in batches of 6 (depending on how large your pan is). Just ensure you have about 2 cm between each other. Remember, don’t overcrowd the pan. It should take about 1-2 minutes per side.

This one is the kind of recipe that is very filling, everyone can repeat as much as they want, and surely you will end up with more for later in the week since it can last for as long as four days in the fridge.

Adapted from Our Plant-Based World

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Health Benefits of Grapefruit

Grapefruits are a small but sweet citrus fruit that originates in Asia, India, and Indonesia. They are also known as pomelo or sudachi and have a tangy flavor. Like other citrus, grapefruits are delicious and bursting with antioxidants. 

Let’s discover whether this citrus is as powerful as its ancestor fruits.

Empowers Your Immune System

The winning blend of vitamins A and C, which helps your immune system to function properly, as well as an antioxidant that helps protect cells from damage makes this fruit a formidable asset for your immune system. If you are craving fruit, grab some grapefruit!

Packed With Antioxidants

All varieties of grapefruits are healthy but the red and pink ones are more supercharged than the others due to their high content of antioxidants such as beta-carotene and lycopene. These antioxidants protect your cells from damage caused by free radicals.

Blood Sugar Management

If you’re trying to manage your blood sugar or lose weight, raw grapefruit is a good choice. The lower glycemic index (GI) makes it easier for the body to digest and use. It also has lots of fiber and vitamins!

Higher Vitamin A Content

Grapefruit provides a significant amount of vitamin A. One-half of a grapefruit contains about one-third of the recommended daily value of vitamin A, which is higher than the 4% in oranges.

*** As a side not – be mindful that some medications due interact poorly with grapefruit, so be sure to check that out before you indulge!

Grapefruit Avocado Salmon Salad with Poblano-Lime Dressing

Ingredients:

  • 1 grapefruit, sectioned
  • 1 blood orange, sectioned
  • 1 avocado, sliced into wedges
  • Large handfuls of spicy greens such as arugula or watercress
  • Large handful of pea shoots (optional)
  • Radish, thinly sliced
  • Toasted pumpkin seeds for garnish
  • 1/2 pound salmon; preferably wild (optional)
  • Sea salt and freshly ground black pepper
  • Poblano-Lime vinaigrette (recipe below)

Direction

To prepare the salmon: Season the salmon with sea salt and freshly ground pepper. Heat a tablespoon of olive oil in a nonstick skillet over medium-high heat. Add the salmon, skin-side down, and cook for about 4 minutes; flip, and continue cooking for another 2 1/2 to 3 minutes on the other side, until medium-rare.

Assembly: Toss the arugula (or watercress) and other greens with the desired amount of dressing. Layer the dressed greens, sectioned grapefruit and blood orange, avocado, radish, and salmon on top. Drizzle a bit more dressing on top, and garnish with toasted pumpkin seeds, a sprinkling of coarse sea salt, and a few turns of freshly ground black pepper.

Poblano-Lime Dressing

Ingredients:

  • 1 large poblano
  • 1/4 cup of lime juice
  • 1 clove of garlic
  • 2 tablespoons chopped cilantro
  • 3 tablespoons thick Greek yogurt
  • 1/4 cup plus 2 tablespoons good quality extra virgin olive oil
  • Sea salt and freshly ground pepper to taste

Direction:

Roast the pepper on an open gas flame, turning with metal tongs, until charred on all sides (alternatively, you can place the poblano under the broiler or roast it on the grill, turning every few minutes). Place in a paper bag for about 10 minutes. Remove from the bag, and, with the side of a chef’s knife, scrape away the charred skin. Cut open and seed the peppers.

Roughly chop the poblano and add it to the blender, along with the lime juice, garlic, cilantro, and yogurt. Blend until smooth. With the blender running, slowly add the olive oil in a steady stream. Season with salt and pepper to taste.

Adapted from Wild Greens & Sardines

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I have spent the last few months creating a FREE online resource for all of our patients and customers to use with the detox program.  I have created an online, self-guided program that will walk you through the 21 day purification program step by step. 

My goal in creating this program is to provide the perfect self-study course to compliment your detox program.
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Want to see what is included with this amazing bonus?  This link here lists all of the program perks and info and the step by step instructions on how to redeem access to the free program!  

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Yours in Health,

Dr. Stephanie Zgraggen, DC, MS, ACN, CNS, CCN
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Health Benefits of Onion

Onion is a main household food staple that can enhance practically any savory dish. In the culinary world, it is considered both a spice and a vegetable, but botanically, it is a fruit. Whatever you may want to call it, one thing for sure is that the onion holds a special place in our hearts and for our overall health.

Let’s dive in and uncover the health benefits of onion.

Stabilizes blood sugar levels

Offer a healthy food infused with onions at your family gathering because this spice is known to regulate blood sugar because of its flavonoids.

Happy tummy

The sweetness and umami flavor of onion is truly a treat but the biggest takeaway is its ability to improve your digestion, therefore, strengthening your immune system and minimizing inflammation.

Nutrient overload

Onion is dense with nutrients that can improve your overall health. It is rich in potassium which increases your energy levels and metabolism, manganese promotes the creation of connective tissues, and bones.

Antibacterial properties

Be happy with the tears that onion brings because that strong smell is the compound called allicin which eliminates bacteria and toxins in our bodies.

French Onion Soup

Ingredients

  • 5 tablespoons unsalted butter, divided
  • 1 tablespoon vegetable oil
  • 3 pounds Vidalia onions (about 4 medium), halved lengthwise, peeled, and thinly sliced
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon granulated sugar
  • 1 1/2 cups dry white wine
  • 6 cups homemade beef broth or store-bought beef broth
  • 10 sprigs thyme
  • 2 bay leaves
  • 1 baguette or gluten free baguette
  • 1 garlic clove, cut in half lengthwise
  • 2 teaspoons sherry, preferably Fino or Manzanilla
  • 4 ounces Gruyere cheese, grated (about 1 cup)

Special Equipment

  • Kitchen twine, six 8-ounce or four 16-ounce oven-safe ramekins or bowls (optional)

Direction

  1. In a large Dutch oven or other large pot, melt 3 tablespoons of butter over medium heat. Add the oil and onions; cook onions until softened, stirring occasionally, about 15 minutes. Add the salt, pepper, and sugar; continue to cook, stirring occasionally, until onions are deep golden brown and caramelized, and reduce heat slightly if onions seem to be browning too quickly, 35 to 45 minutes more.
  2. Add wine and raise the heat to high. Cook until almost all liquid has evaporated, 8 to 10 minutes.
  3. Tie thyme and bay leaves into a bundle with twine. Add broth and herb bundle to the pot with onions. Bring to a boil, reduce to a simmer, and cook, uncovered, until broth is thickened and flavorful, 20 to 30 minutes. Remove from heat and whisk in the remaining 2 tablespoons of butter. Taste and adjust seasoning.
  4. Heat the broiler. Cut two 1/2-inch baguette slices for every serving of soup. Place baguette slices on a rimmed baking sheet and toast in the oven until crisp and dry but not browned, about 1 minute per side. Rub one side of each toast with the garlic clove and set aside.
  5. Place ramekins or oven-safe bowls on a rimmed baking sheet, add 1/2 teaspoon of sherry to the bottom of each, and ladle soup on top. Top each serving of soup with two garlic-rubbed toasts. Divide cheese among the servings, covering the bread and some of the soup. Carefully transfer the baking sheet to the oven and broil until the cheese is melted and bubbling, 4 to 8 minutes. (Alternatively, if using regular soup bowls: Top each garlic-rubbed toast with some cheese and return to broiler to melt, about 2 minutes more. Divide sherry and soup among bowls, sprinkle with remaining cheese, and top each serving with two cheese toasts).

Adapted from epicurious

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Health Benefits of Cayenne Pepper

These long, vibrant, thin peppers have mid-level spiciness with an earthy and smoky flavor. If you are brave enough to kick start your palate with a breeze of spice, then you are in for a ride that is loaded with nutrients that can help improve the condition of your blood.

Let’s discover the secrets of this spice by reading more about it below.

Improves Metabolism

Cayenne contains an active ingredient called capsaicin that stimulates the body’s metabolic activity by increasing the blood flow and heat in our body, which is called thermogenesis. The average increased rate of metabolism is about 20% and the effect can last for several hours after consumption.

Lowers Blood Pressure

This pepper is low in sodium and along with its vasodilation properties, this food can help lower your blood pressure. Also, regular consumption of cayenne can lower your risk of getting cardiovascular disease and stroke.

Circulatory Stimulant

Cayenne pepper facilitates blood circulation by dilating your blood, therefore, regulating the flow.

If you are taking medication for high blood pressure, always consult your medical specialist first.

Relief for Pain

The active ingredient capsaicin can diminish the substance p which is a neurotransmitter that sends pain signals. This works for both short-term and chronic pain.

This pain-killing effect is also linked to relieving joint pain along with the anti-inflammatory power of capsaicin.

Homemade Cayenne Pepper Sauce Recipe

Ingredients

  • 10 ounces cayenne chili peppers
  • 5-6 cloves garlic
  • 1/2 cup white wine vinegar (or more, as desired – use 1 cup for a thinner sauce)
  • 1 teaspoon salt + more to taste

Direction

  1. Chop up the cayenne peppers along with garlic cloves and add them to a pot with the vinegar and 1 teaspoon salt.
  2. Bring the mix to a boil, then reduce the heat to low and simmer everything for 20 minutes.
  3. Cool the mixture slightly, then transfer it to a food processor or blender. Process it until the sauce is nice and smooth. Adjust to taste with more salt if desired.
  4. Strain the sauce through a fine sieve if you’d like a smoother sauce, or pour it into bottles as-is for a thicker sauce.

Adapted from Chilipeppermadness

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Health Benefits of Green Beans

Green beans are one of the most common vegetables that we see in the market and they are also easy to grow whatever the climate is. Their abundance is a blessing to humanity and the earth because like all other legumes, they are rich in nutritional value and they can fix the nitrogen from the air, therefore, improving the soil that they grow in.

Time to cultivate more knowledge about this vegetable by reading more about it below.

Anti- Cancer

Green beans are abundant in chlorophyll. This green pigment can reverse the carcinogenic effects of heterocyclic amines which are produced by foods grilled at high temperatures.

Improves Mood

This veggie can help you meet your daily folate need which is essential for regulating the homocysteine in your body. Homocysteine can prevents the blood from reaching your brain affecting the distribution of nutrients and the production of feel-good hormones.

Bone Booster

Consuming green beans along with other food can help strengthen your bones. A cup of green beans contains 20% of the Vitamin K daily requirement, and 4% of Calcium needed every single day.

Superior Immunity

These goodies are also rich in Vitamin C which is an antioxidant that amplifies your immune system and is necessary for your body’s development, growth, and repair.

Split Green Bean and Pea Soup

Ingredients

  • 1 yellow onion
  • 1 cup green beans chopped
  • 4 carrots
  • 4 cloves garlic
  • 2 tablespoons olive oil
  • 1 pound of split peas
  • 8 cups organic vegetable or chicken broth
  • Kosher salt
  • Fresh ground pepper

  1. Chop the onion and carrots. Mince the garlic.
  2. In a large soup pot or Dutch oven over medium-high heat, heat the olive oil. Add the onion, green beans, and carrots and sauté for 2 minutes. Add garlic and split peas and sauté for 1 minute.
  3. Add the broth. Bring to a boil, then simmer for 45 to 55 minutes, until the split peas fall apart and the soup becomes thickened. If you’d like, with a hand-held immersion blender, pulse a few times to yield a smoother yet still chunky texture. 
  4. Stir in the kosher salt, and fresh ground pepper. Garnish with smoked paprika if desired.

Adapted from A Couple Cooks

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Health Benefits of Pineapple

When we think of summer vibes, tropical vacations, and beaches, one of the first fruits that pop up in our mind is the crowned queen herself, the pineapple!

Pineapple is more than just a refreshing snack or dessert. It is a great source of many nutrients such as Vitamin C and B, and minerals like manganese. This fruit is available all year round so whatever season you are in, you can always enjoy this vibrant juicy fruit.

Here are some health benefits of pineapple:

Charged with Vitamin C

A powerful antioxidant that amplifies the immune system, encourages healing and growth and is a vehicle for faster absorption of iron in our body.

Supports Digestion

Pineapple contains an enzyme called bromelain which can help reduce inflammation and supports the healing of wounds and burns. Moreover, this enzyme is linked to supporting digestion and minimizing the effects of diarrhea.

Fortifies Bones

Average consumption of pineapple can help strengthen your bones and prevent osteoporosis. This is because, along with calcium and other trace minerals, this fruit is rich in manganese which improves mineral and bone density.

Energy Booster

Feeling down lately? Get your natural energy booster from this manganese-rich fruit! Manganese is a cofactor in energy production, reproduction, and the regulation of brain activity.

Pineapple Curry

Ingredients:

  • 1 Can Organic Pineapple Chunks 20 Ounces
  • 1 Cup Almond or coconut Milk
  • ½ Cup Pineapple Juice reserved from can
  • 1 onion diced
  • 2 Cloves Garlic minced
  • 2 Tablespoons Olive Oil
  • 2 Tablespoons Curry Powder
  • 1 Tablespoon all-purpose flour or your favorite gluten-free flour
  • 2 Teaspoons ground Cumin
  • 1 Teaspoon Turmeric
  • 1 Teaspoon Black Pepper
  • 1 Teaspoon Paprika
  • Salt to taste

Direction:

  1. Heat olive oil in a pan over medium heat.
  2. Sauté the onion, garlic, and pineapple until the onions are translucent, about 3–5 minutes.
  3. Add spices to the pan and continue to cook and stir for a minute or two.
  4.  Slowly add the milk and juice while stirring. Let the mixture simmer until it starts to thicken, about 10 minutes. Salt to taste.
  5. Serve over rice and enjoy!

Adapted from ohmyveggies

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Health Benefits of Strawberry

Strawberry is one of the fruits that is loved by many due to its juicy, summery, and sweet flavor! This fruit is considered a superfood and it is jam-packed with a list of antioxidants and nutrients which makes it even lovelier! 

Here are the health benefits of strawberries:

Immunity Boost

Vitamin C is important in your daily vitamin requirement and strawberry is an excellent source of vitamin c. One serving of strawberry contains 51.5mg of vitamin c, and doubling the serving to a cup can help you achieve 100 percent of your vitamin c needs.

Resilient Skin

The abundance of Vitamin C in strawberries promotes the production of collagen, therefore, maintaining your skin’s elasticity and resilience. This fruit also contains ellagic acid which is known to be a wrinkle-fighter and it helps prevent the destruction of collagen in the skin.

Rich in Fiber

A lack of fiber can cause constipation and inflammation in the intestines known as diverticulitis which affects over 50 percent of people over 60. Include strawberries in your daily snacks to boost your fiber intake.

Fierce Vision

Vitamin C is an antioxidant and aside from its anti-inflammatory properties, it can also protect the eyes from the damages caused by free radicals. Vitamin C also plays a significant part in strengthening the eye’s cornea and retina.

Paleo Strawberry Souffles

Ingredients:

  • 8 ounces organic fresh strawberries
  • 2 teaspoons lemon juice
  • 3 Tablespoons honey, divided
  • 3 egg whites, divided
  • 6 6-8 ounce ramekins

Directions:

  1. Preheat your oven to 350 degrees F.
  2. Place a fine-mesh strainer over a large mixing bowl or the bowl of a stand mixer.
  3. Blend the strawberries in a blender or a food processor. Pour the puree into the strainer to remove the seeds and use a rubber spatula to press the puree through the holes, getting as much puree out as you can. Discard the seeds and thick pulp.
  4. Add lemon juice, 2 tablespoons of honey, and 1 egg white to the strawberry puree. Whip for about 5 minutes or until the mixture is very fluffy and has reached a soft peak phase. (If you remove a beater, the mixture should stand up on its own with the “peak” of the mixture flopping over a little.)
  5. In a separate, medium-sized bowl, whip the remaining 2 egg whites with a hand mixer until it gets bubbly, then drizzle in the remaining tablespoon of honey. Continue to beat the egg whites until they reach a soft peak as well.
  6. Gently fold the white egg white mixture into the pink mixture. Don’t over stir or you’ll lose volume.
  7. Place the ramekins on a baking sheet. (DO NOT GREASE THEM.) Divide the fluffy strawberry mixture among the ramekins. They’ll be very full.
  8. Bake them on a rack in the center of the oven for 15-16 minutes. Or until the top of each souffle is stiff and has golden brown spots — like a toasted marshmallow.
  9. Remove from the oven and serve as soon as they’ve cooled off enough to eat. Serve as is or top with a little whipped cream.

Adapted from Perry’s Plate