Most people love this snack because it fulfills lots of cravings: crunchy, sweet and salty, however this recipe is pretty healthy. And it’s cheap: it probably costs $.50 for a bowl that can feed my whole family. You can use a popcorn popper or brown paper bag approach for freshly popped popcorn.

Ingredients:

Brown paper bag

½ cup popping corn kernels

½ cup Almonds

Agave nectar

Cinnamon

Sea salt

Directions:

1. Microwave: Pour ½ cup popping corn kernels into a brown paper bag (lunch bag). Fold the bag over twice (do not use staples or safety pins). Place the bag on its side in your microwave. Cook on high for 2 ½ – 3 minutes. This varies, depending on your microwave. Do not leave the bag unattended and stop the microwave when the pops are 2-3 seconds apart.

2. Pour the popcorn into a large bowl and add some almonds

3. Drizzle on agave nectar, approximately 1 tsp

4. Sprinkle on desired amount of cinnamon (I like a lot)

5. Sprinkle on sea salt

6. Toss popcorn in the bowl. Add a little more nectar, cinnamon, and salt and re-toss for well flavored popcorn.

Makes approximately 2 servings

Sick of Thanksgiving food.. here is the easiest recipe ever and so versatile.  If you have a lot of turkey left over, feel free to substitute it for the chicken.  I recently made it but was missing some ingredients so I made a vegetarian version with black beans added.  As always, my recipes are made from natural ingredients and are mostly gluten, dairy and soy free to minimize inflammation in the body and speed up the metabolism.

Ingredients:

Coconut Oil or olive oil, for sautéing

3 ears corn on the cob or 10 oz package of frozen corn (defrosted)

1-2 red bell pepper, split and seeded

1.5 pounds chicken breasts or tenders (sub other meat if desired or eliminate for vegetarian version)

1 teaspoon ground cumin

Salt and pepper

1 medium yellow skinned onion, chopped

3 cloves garlic, chopped or 2 tsp jarred minced garlic

1-2 jalepenos, seeded, diced to taste

1 (28-ounce) can stewed tomatoes

1 (8-ounce) can tomato sauce

3 cups organic chicken stock

Directions:

1. Cook chicken separately, either baked or poached.  Let cool and shred.  Reserve.

2. Sautee onions & bell pepper until soft.  Add corn, garlic & spices-sauté one minute more.

3. Add the jalepenos and sauté one minute more.

4. Add tomato product and stock.  Bring to a boil, then reduce to a simmer, and let cook at least 20 minutes.  Season to taste and portion appropriately.

Makes a medium-large pot (many servings)

Whether you use canned pumpkin puree or make your own, they both are rich in beta carotene (a powerful antioxidant).  These super easy recipes are healthy and festive.

Basic Pumpkin Soup

• 2 tablespoons butter
• 1 small onion, finely chopped
• 2 (15 oz.) cans solid packed pumpkin or use your own puree
• 1 quart water
• 1 cup coconut milk (I use So Delicious brand – unsweetened)
• 2 tablespoons raw agave nectar or maple syrup
• 1/2 teaspoon sea salt
• Freshly ground pepper, to taste

Melt butter in a large saucepan over medium heat; add onion and cook, stirring often until very soft, about 8 minutes. Add pumpkin, water, coconut milk, syrup, salt and pepper; bring to a boil. Reduce heat and simmer for 10 minutes, whisking often. (Soup can be made 1 day ahead. Let cool and then cover and chill. Bring to a simmer before serving.) Nutrition Note: This soup recipe contains mostly carbohydrates and is low in protein.  As part of a balanced meal, serve with some vegetables and protein.  A light vegetarian meal idea is pumpkin soup served with a fun veggie salad that contains chopped nuts.

Pumpkin Pie Smoothie

• 1/4 cup pumpkin puree
• 1 banana sliced
• 1/2 cup coconut milk (I use So Delicious brand – unsweetened)
• dash of cinnamon
• 1 teaspoon of raw agave nectar/honey or a few drops of stevia

Combine all ingredients and blend on high until it is smooth. Add ice if desired to thicken recipe and calm down the pumpkin flavor.  Makes 1 serving. Nutrition Note: This smoothie recipe contains mostly carbohydrates and is low in protein.  To balance it out, you can play around by adding a Tsp of nut butter or adding a protein powder.   My favorite protein powders are whey (but it contains dairy) and a mixture of hemp/rice/pea/chia protein.

I am wrapping up my Detox Workshop Series at Miracles Gyms (NJ).  Be prepared for the holiday season this year!

Nov 2nd at 6:15 – Rio Grande Miracles
Nov 3rd at 6:30 – Seaville Miracles

Email me (betsy@sunshinewellnessinstitute.com) or call 609-849-2222 for more info.

Ingredients:

• 5 tablespoons red wine vinegar
• 3 tablespoons olive oil
• 1/3 cup chopped fresh cilantro
• 2 limes, juiced
• 1 Tbsp agave
• 3/4 teaspoon salt
• 2 cloves garlic, minced
• 1 (1 pound) package frozen shelled edamame/soybeans (preferably organic)
• 3 cups frozen corn kernels (preferably organic)
• 1 pint cherry tomatoes, quartered
• 4 green onions, thinly sliced
• 1 (15 ounce) can black beans, rinsed and drained (or made from dried beans – soaked and slow cooked)

Directions: In a large serving bowl, whisk together the red wine vinegar, olive oil, cilantro, lime juice, agave, salt and garlic. Set aside. Bring a large pot of lightly salted water to a boil. Add the soybeans and boil for 3 minutes. Add corn to the boiling water and continue cooking for 1 more minute. Drain very well, and pour into the bowl with the dressing. Gently mix in the cherry tomatoes, green onions, cucumbers and black beans. Cover and refrigerate for at least 2 hours before serving to chill and blend the flavors.  Yields 8 Serving

I love bean dips and they are so easy to make.  As long as you have a food processor or good blender and a little imagination, the possibilities are endless.  Start with ANY type of bean or lentil.  Canned beans are the most convenient.  Just follow this basic recipe and you’ll have a tasty snack in no time.

2 cans beans, rinsed well (kidney, garbanzo, black, white, lentil)

2 cloves garlic

Juice of 1 lemon (or lime)

1/4 cup of fresh herbs of your choice (rosemary, thyme, parsley, cilantro, oregano)

Olive oil

salt & pepper to taste

Combine beans, garlic, lemon juice and herbs in a food processor.  Slowly drizzle in olive oil until dip reaches desired consistency.  Season with salt and pepper.  Add some spice with chili flakes, if desired.  Other additions could be roasted red peppers, olives, pesto, jalapeno, and sun dried tomatoes.

If you live near Santa Barbara, don’t miss my Detox Workshop on Thursday evening – it’s filling up so sign-up ASAP!  Here are all the details.  Also, checkout my vegetarian detoxifying recipes below.

Workshop Title: Detox Your Body & Jumpstart Your Metabolism

Date: Thursday evening, September 29th 2011
Time: 6:30-8:00 pm
Location: 360 S. Hope Avenue, Ste C105, Santa Barbara CA 93105

Price: $99

Price Includes:

• 9 Day Natural Detox Program (read all about it at www.SunshineWellnessInstitute.com)
• Whole Food Diet Protocol (9 day menu plan, shopping list, detoxifying recipes)
• Cleansing Shake to last for the 9 days
• 1.5 hr Nutrition Class with Betsy Markle R.D.
• Mini Follow-up Phone Consult w/Betsy
• Transition Back to Real Life Guide

This workshop price is an amazing deal because the detox program alone costs $149!!

What you will be able to accomplish after this workshop:

• You will be able to identify toxic and inflammatory foods in your diet that are slowing down your metabolism.
• You will learn how to read ingredients and foods labels properly and have greater confidence when food shopping.
• You will be able to plan well balanced meals to help speed up your metabolism and aid in the detoxification process.
• You will have a deeper understanding of ‘Detoxification’ and will be ready to implement your 9 Day Program and reap the benefits.

3 Ways to Sign-up:

1. Use this updated link to purchase online: http://www.1shoppingcart.com/SecureCart/SecureCart.aspx?mid=4782FD19-D9C9-443F-A020-AF6E5031DBF3&pid=120bf7fe0b34402fb5fce217a276e927
2. Pop a check in the mail to 360 S Hope Ave, Ste C105, Santa Barbara 93105.  Make it out to Innate Wellness.
3. Call Andrew at Innate Wellness (805)698-9917. He can personally process your credit card.

DETOXIFYING RECIPES

Ratatouille (6 servings)

• 1/2 cup olive oil
• 2 large onions, sliced
• 3 garlic cloves, minced
• 1 medium eggplant, cut into 1″ cubes
• 2 green peppers, chopped
• 3 zucchini, cut into 1/2″ slices
• 1 28-oz. can tomatoes, drained, or 4 cups fresh tomatoes, chopped
• 1 tsp. sea salt
• 1/4 tsp. pepper
• 1 tsp. oregano
• 1/2 tsp. thyme

In a 6-quart pot, sauté onion and garlic in oil for 2 minutes. Add eggplant and stir-fry for 5 minutes. Add peppers and cook 5 minutes. Add zucchini and cook for 5 more minutes; then add seasonings and tomatoes. Cover and simmer for 30 minutes.

Oven-Roasted Veggies

Use any combination of the following cut into bite-sized pieces: unpeeled, washed eggplant; small red potatoes; yellow or green summer squash; mushrooms; asparagus; bell peppers; and peeled red onion. Toss with crushed garlic cloves and olive oil. Sprinkle with rosemary, oregano, tarragon, and basil to taste. Spread in a roasting pan in single layers and roast approximately 20 minutes at 400 °F until veggies are tender and slightly brown, stirring occasionally. Salt and pepper to taste. Serve immediately while warm.  Use leftovers in green, brown rice pasta, or quinoa salads.

Bars are a great on-the-go snack but most commercial bars are filled with crappy ingredients.  This gluten/dairy free bar recipe is filled with vegetarian protein and fiber.  Click here for another great bar recipe and a list of Betsy’s favorite store bought bars.

Chewy Toasted Pecan Bar Ingredients – Makes approximately 15 bars (2×2 inch bars):

• 1/3 cup honey
• ¼ cup agave
• ½ cup almond butter
• 1 tsp gluten free vanilla
• 1 cup puffed rice cereal
• ½ cup rolled oats, ground (use gluten free oats if have celiac disease)
• ½ cup shredded coconut
• 2 cups pecan pieces, toasted
• ½ cup dried cranberries

1. Preheat oven to 350.  Line a 8×8 baking pan with parchment paper and prepare with cooking spray.

2. In a bowl combine wet ingredients.  In a separate bowl, combine dry ingredients.  Combine both together and spread evenly into prepared pan.

3.  Bake for 20 minutes.  Allow to cool before cutting.

My sister whipped up this yummy dish in minutes.  This recipe is gluten/dairy free and is well balanced with protein, some carbs, healthy fat, and lots of veggies.

Ingredients:

• 1 bag of broccoli slaw (12 oz), pre-washed  (also has carrots & red cabbage in it)
• 15 oz can of mandarin oranges (rinse off with water & cut into smaller pieces)
• 8 oz can of sliced water chestnuts (rinse off with water & cut into smaller pieces)
• 1/2 cup sliced or slivered almonds
• 1/4 cup sunflower seeds (optional for some extra protein)
• ¼ cup sesame oil (second choice is olive oil)
• ¼ cup rice vinegar (second choice is apple cider vinegar)

Directions:

Toss all ingredients well in a large bowl.  Store in refrigerator – tastes best after sitting in frig for a couple of hours.  Makes approximately 6 servings.

Asian Broccoli Slaw

If you always buy salad dressing at the store, you are missing out.  Homemade salad dressing (vinaigrette) is usually much healthier than store bought brands, simple to make, affordable and it tastes much better.  Give it a try and I bet you’ll never go back.  This recipe is a basic template – experiment with the oils and vinegars to find your favorite combo.  Store and shake in a air tight container.

• 3/4 cup oil (preferably extra virgin olive oil, sesame oil, walnut oil, or flax seed oil)
• 1/4 cup vinegar (balsalmic vinegar, red wine vinegar, apple cider vinegar, or other vinegar)
• 1 Tbsp chopped or minced garlic (sprinkle in garlic powder if out of fresh garlic)
• 1/2 tsp sea salt
• 1/2 tsp finely ground black pepper
• drizzle of agave or 1 tsp of brown sugar
• 1 Tbsp spicy mustard
• Sprinkle in other herbs like oregano and basil if desired

I am not much of a veggie burger gal, but this recipe is awesome.  It’s really healthy with all the veggies, beans, and fiber.  As you can tell, it’s also super simple.

1 1/2 cup canned black beans, rinsed and mashed
3 small to medium potatoes, grated
1 carrot, grated
1/2 onion, chopped
4 scallions or green onions, chopped
1/2 cup corn
1/2 cup mushrooms, chopped
Sea salt and pepper to taste
Olive or coconut oil for frying

Mix ingredients together with hands.  Shape into patties.  Heat about 2 T of oil in a pan or skillet and cook patties, approximately 3 minutes on each side.

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