Recipe: Blueberry-Walnut Pancakes

Grain-free, sugar-free and dairy-free

Do you miss seeing a stack of pancakes on the brunch table? Now you don’t have to. These grain-free, sugar-free, dairy-free pancakes are the perfect guilt-free treat. They’re easy to make, and the whole family will love them. Yum!

Ingredients

3 large omega-3 eggs
¾ cup almond milk
½ tablespoon freshly squeezed lemon juice
1 teaspoon pure vanilla extract
½ cup coconut flour
½ teaspoon baking powder
½ teaspoon baking soda
Pinch of sea salt
¼ cup roughly chopped walnuts
coconut oil, for greasing the skillet (about ¼ cup)
1 pint fresh blueberries
½ cup arrowroot
1 teaspoon cinnamon

Directions

  1. In a large bowl, whisk the eggs and then add the almond milk, lemon juice, and vanilla. Whisk until well-blended. In a separate bowl, mix together the coconut flour, cinnamon, baking powder, baking soda, salt and arrowroot. Add the dry ingredients to the wet mixture, ¼ cup at a time, while continuously whisking. Once combined, gently fold in the walnuts.
  2. Grease a large skillet and place over medium heat. Once the skillet is hot, use a ladle to pour 3-inch pancakes onto the skillet. Cook until bubbles appear, then flip. The pancake should cook on each side for about 2-3 minutes. Repeat with rest of the batter. Add a tablespoon or more of coconut oil to the hot griddle, as needed.
  3. Make a blueberry sauce by simmering the blueberries in a small saucepan with 2 tablespoons of water for 10 minutes before serving.
  4. To serve, place 3 pancakes on a plate and top each stack with the blueberry sauce.

Nutritional information (per serving)

Makes 2-3 servings.

Calories 423
Total Fat 19 g
Protein 12 g
Fiber 14 g
Sugar 14 g
Sodium 416 mg

— Recipe courtesy of Mark Hyman, MD 

Laura Whitmore (@thewhitmore) eats @McDonalds

thewhitmore
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Laura Whitmore (@thewhitmore) eats @McDonalds

thewhitmore
Verified
[AD]I haven’t eaten red meat for over 20 years and my choice for burgers has always been limited! But now @McDonaldsUK has launched a new plant-based burger which actually looks and tastes like the real deal – I couldn’t believe it wasn’t meat. My good pal and chef extraordinaire @GizziErskine and I went down to McD’s HQ to find out more about the burger and were so impressed with everything we learnt. The McPlant has been co-developed with @BeyondMeat so it looks and tastes like meat and most importantly for me, the cheese tastes just like McDonald’s cheese! It’s a great option for both vegans and meat-eaters who are looking at having more choice. You’ll be able to try the McPlant at over 250 restaurants from 13th October 💚 #McPlant @McDonaldsUK

This fresh English Pea Pasta recipe is loaded with healthful pea protein @ClevelandClinic

There is something special about using fresh peas straight out of the pod. This recipe was inspired by our root-to-stem philosophy of cooking: It always seems like such a waste to throw away the pea pods, but they are relatively inedible. To make use of the pods, we’ve pureed them into a spring-fresh pasta sauce. Remember: Pasta for breakfast is a great choice, especially when it’s loaded with healthful pea protein.

Ingredients

Kosher salt
1 pound fresh English peas in pods (yields about 1 cup shelled peas and about 3 ½ cups pods)
½ cup water
¼ cup extra-virgin olive oil
2 small spring onions or 2 large shallots, chopped
2 small spring garlic (whites) or 3 garlic cloves, minced
2 tablespoons Greek yogurt (optional)
12 ounces whole grain pasta, such as linguine, rigatoni or small shells
Freshly ground black pepper
¼ cup fresh mint (peppermint preferred), thinly sliced
Espelette pepper to taste (optional)
Grated Parmigiano Reggiano cheese (optional)

Directions

  1. Bring a large pot of water to boil and add enough salt to make it salty like the sea.
  2. Meanwhile, wash the peas. Pull off the stem ends: remove the peas and place in a small bowl. Reserve the pods.
  3. Fill a bowl with cold water. Set aside. Add the empty pea pods to the pot of boiling water and cook for 5 minutes. Using a slotted spoon or spider, remove the pods from the boiling water and transfer to the bowl of cold water to cool quickly. Drain the pea pods and add to a Vitamix or high-speed blender. Add ½ cup water. Puree for 2 to 3 minutes.
  4. Place a fine strainer over a bowl and add the pea pod puree to the strainer, pressing on the solids to release as much puree as possible into the bowl. Discard the solids in the strainer. Reserve the puree in the bowl; season to taste with salt and pepper.
  5. Cook the pasta in the pot of boiling water until al dente, stirring occasionally.
  6. Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened, 3 to 4 minutes. Add the peas and cook 2 minutes. Stir in the reserved pea pod puree and Greek yogurt, if using, and cook just until heated through. (Don’t overcook the peas or puree as the sauce will turn brown).
  7. Using tongs or a spider, transfer the pasta to the sauce in the skillet. Toss until combined. Season to taste with salt and pepper. Transfer the pasta to the serving bowl. Add the basil and mint. Serve with Espelette pepper and grated Parmigiano Reggiano cheese, if using.

Nutritional info (per serving)

Makes 4 servings.

Calories: 554 kcal
Total fiber: 12 g
Soluble fiber: 0.1 g
Protein: 15.5 g
Total fat: 16.7 g
Saturated fat: 2.0 g
Healthy fats: 12.1 g
Carbohydrates: 84 g
Sugars: 7.7 g
Added sugars: 0 g
Sodium: 178 mg
Potassium: 433 mg
Magnesium: 14 mg
Calcium: 134 mg

Source: The What to Eat When Cookbook by Michael F. Roizen, MD, Michael Crupain, MD, MPH and Jim Perko, Sr, CEC, AAC.

Recipe: Stuffed Tomatoes With Poblano and Avocado






Cleveland Clinic

@ClevelandClinic
·


Especially good with summer’s freshest tomatoes, this delicious, easy and satisfying snack will hit the spot:

There’s nothing better than inviting friends over to enjoy a walk or bike ride, followed by a snack featuring vegetables from your garden. But it doesn’t have to be summer and you don’t need a garden to enjoy this recipe. All you need is an appreciation for delicious, easy and satisfying whole foods!

Ingredients

8 Campari tomatoes
2 Poblano peppers
1 avocado, pitted and peeled
½ bunch cilantro, including stems
1 tablespoon extra-virgin olive oil
1 ½ teaspoons fresh lime juice
½ teaspoon sea salt
2 tablespoons toasted sunflower seeds

Directions

  1. Rest the peppers on the grate of a gas stove. Turn the fire on medium and char the peppers, turning them with tongs, until evenly blackened and blistered, about 5 minutes.(Alternatively, you can roast the peppers over a gas grill or under the broiler.)
  2. Transfer the peppers to a bowl, cover with plastic wrap, and let steam. When cool enough to handle, rub off the charred skin and discard, along with the stems and seeds.
  3. While the peppers cool, slice off a little from the top and bottom of each tomato to create flat surfaces. Cut the tomatoes in half. Scoop out the seeds and discard.
  4. Transfer the peppers to a food processor, along with the avocado, cilantro, lime juice and salt. Puree until very smooth.
  5. Transfer the puree to a zipper-top plastic bag and snip a hole in one corner. Pipe the avocado mixture into the tomato halves. Top with the sunflower seeds and serve.

Nutrition information

Makes 4 servings

Per serving (2 stuffed tomatoes):
Calories 140
Fat 9g
Saturated fat 1.5g
Cholesterol 0mg
Fiber 4g
Protein 2g
Carbohydrates 12g
Sodium 300mg

Recipe from Mark Hyman, MD

Recipe: Spaghetti With Fresh Tomato Sauce and Roasted Vegetables

Why not try your hand at making homemade tomato sauce? The freshness of the tomatoes and the smokiness of the roasted vegetables make this a great topping for spaghetti. If you don’t have your own garden, use canned Roma tomatoes for a tasty dish that includes roasted mushrooms, broccoli and peppers.

Ingredients

Tomato sauce

Olive oil cooking spray
2 garlic cloves, minced
1 small carrot, minced
1 shallot, minced
4 cups peeled, seeded, and diced ripe tomatoes or one 28-ounce can no-salt-added diced tomatoes, drained
1/4 cup dry red wine
1 1/2 tablespoons balsamic vinegar
1/4 teaspoon crushed red pepper flakes, optional
1/4 cup chopped fresh basil

Pasta

1/2 pound whole wheat spaghetti
3/4 pound broccoli florets and stalks, peeled and cut into bite-size pieces
2 portobello mushrooms, halved and thinly sliced
1 red, yellow or orange bell pepper, seeded and coarsely chopped
1 1/2 tablespoons extra-virgin olive oil
1 1/2 tablespoons balsamic vinegar
Freshly grated pepper
2 tablespoons freshly grated Parmesan cheese

Directions

  1. Preheat oven to 400° F. Line a rimmed baking sheet with aluminum foil.
  2. To make the sauce, coat a large pot with cooking spray and saute the garlic, carrot and shallot over low heat until they begin to wilt, about 5 minutes. Stir in the tomatoes, wine, vinegar and red pepper flakes (if using). Cover and simmer slowly for 30 minutes.
  3. Stir in the basil and simmer for 10 minutes more. (To make a smoother sauce, cool and process in batches in either a blender or food processor.) Set aside.
  4. Place the broccoli, mushrooms and bell pepper on the prepared pan. Toss with oil and vinegar. Roast about 10 minutes until crisp or done to your taste. Sprinkle with pepper.
  5. Cook the pasta according to package directions. Drain.
  6. In a large serving bowl, toss the pasta with 2 cups tomato sauce. Top with the roasted vegetables and sprinkle with Parmesan cheese.

Nutrition information (per serving)

Makes 4 servings

Calories: 363
Total fat: 4 g
Protein: 15 g
Carbohydrate: 71 g
Dietary fiber: 4 g
Cholesterol: 0 mg
Sodium: 100 mg
Potassium: 93 mg

Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).

Recipe: Spaghetti With Fresh Tomato Sauce and Roasted Vegetables

Why not try your hand at making homemade tomato sauce? The freshness of the tomatoes and the smokiness of the roasted vegetables make this a great topping for spaghetti. If you don’t have your own garden, use canned Roma tomatoes for a tasty dish that includes roasted mushrooms, broccoli and peppers.

Ingredients

Tomato sauce

Olive oil cooking spray
2 garlic cloves, minced
1 small carrot, minced
1 shallot, minced
4 cups peeled, seeded, and diced ripe tomatoes or one 28-ounce can no-salt-added diced tomatoes, drained
1/4 cup dry red wine
1 1/2 tablespoons balsamic vinegar
1/4 teaspoon crushed red pepper flakes, optional
1/4 cup chopped fresh basil

Pasta

1/2 pound whole wheat spaghetti
3/4 pound broccoli florets and stalks, peeled and cut into bite-size pieces
2 portobello mushrooms, halved and thinly sliced
1 red, yellow or orange bell pepper, seeded and coarsely chopped
1 1/2 tablespoons extra-virgin olive oil
1 1/2 tablespoons balsamic vinegar
Freshly grated pepper
2 tablespoons freshly grated Parmesan cheese

Directions

  1. Preheat oven to 400° F. Line a rimmed baking sheet with aluminum foil.
  2. To make the sauce, coat a large pot with cooking spray and saute the garlic, carrot and shallot over low heat until they begin to wilt, about 5 minutes. Stir in the tomatoes, wine, vinegar and red pepper flakes (if using). Cover and simmer slowly for 30 minutes.
  3. Stir in the basil and simmer for 10 minutes more. (To make a smoother sauce, cool and process in batches in either a blender or food processor.) Set aside.
  4. Place the broccoli, mushrooms and bell pepper on the prepared pan. Toss with oil and vinegar. Roast about 10 minutes until crisp or done to your taste. Sprinkle with pepper.
  5. Cook the pasta according to package directions. Drain.
  6. In a large serving bowl, toss the pasta with 2 cups tomato sauce. Top with the roasted vegetables and sprinkle with Parmesan cheese.

Nutrition information (per serving)

Makes 4 servings

Calories: 363
Total fat: 4 g
Protein: 15 g
Carbohydrate: 71 g
Dietary fiber: 4 g
Cholesterol: 0 mg
Sodium: 100 mg
Potassium: 93 mg

Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).

Recipe: Grilled Halibut and Asparagus With Herb Sauce

A heart-healthy accompaniment that works for flounder and ocean trout, too

In this dish, we grill hearty, delicious halibut along with tender asparagus. The bright, zesty sauce combines fresh parsley and cilantro with shallot, lemon and red pepper. Though this dish is loaded with beneficial plant nutrients and nourishing fats and protein, the flavors are what your guests and family will love.

Ingredients

3 tablespoons chopped fresh flat-leaf parsley
3 tablespoons chopped fresh cilantro
1/4 teaspoon dried oregano
1/2 a shallot, finely chopped
1/2 teaspoon grated lemon zest
2 teaspoons fresh lemon juice
3 tablespoons extra-virgin olive oil
1/4 teaspoon + 1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1/8 teaspoon crushed red pepper flakes
1 pound asparagus, ends trimmed
4 4-ounce pieces halibut, flounder or fluke fillet, about 3/4 inch thick

Directions

  1. In a small bowl, stir together the parsley, cilantro, oregano, shallot, lemon zest, lemon juice, 2 tablespoons of the oil, 1/8 teaspoon of the salt, the black pepper and the red pepper flakes.
  2. Heat the grill to medium-high.
  3. Drizzle 2 teaspoons of the oil over the asparagus, and sprinkle with 1/8 teaspoon of the salt and the remaining 1/8 teaspoon black pepper. Toss well.
  4. Rub the fish with the remaining 1 teaspoon oil. Sprinkle with the remaining 1/8 teaspoon salt.
  5. Grill the asparagus for about 3 minutes, or until tender and charred. Grill the fish for 2 to 3 minutes per side, or until opaque throughout.
  6. Serve the fish with the asparagus, and spoon some herb sauce over the top.

Nutrition information (per serving):

Makes 4 servings 

Calories: 255
Total fat: 13 g
Saturated fat: 2 g
Protein: 27 g
Carbohydrate: 12 g
Dietary fiber: 3 g
Sugar: 3 g
Added sugar: 0 g
Cholesterol: 0 mg
Sodium: 170 mg

Recipe developed by Sara Quessenberry for Cleveland Clinic Wellness.