Healthy with Jodi

JodiDP

Kinder Milchsnitte

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    Traditional German dessert 

    Gluten free

    Happily makes 4 wafers

    ALL ORGANIC INGREDIENTS

    Chocolate Biscuit Cake:

    1/3 Cup all purpose Gluten free flour (I used Cassava Flour)

    2 TBSP Cacao Powder

    2 Eggs

    1/4 Cup Sugar (I used Monk Fruit)

    1 TBSP Milk (I used Coconut milk)

    1/8 tsp Sea Salt

    Filling: 

    1 Cup Cream Cheese (I used Coconut Cream Cheese, Miyoko’s brand)

    1/2 Cup Soft Butter

    1 tsp Vanilla

    3 TBSP Condensed milk (I used Coconut Cream)

    To make the Cake:

    Whisk flour, cacao, and salt together.  In a separate bowl whisk room temperature eggs and sugar together until light and airy. 

    Add flour mixture and mix well until creamy.

    Spray an 8×8 baking pan/stone.  Line with parchment paper.

    Pour in batter.  Cook at 350 for 10-12 mins.  

    Remove, turn over, pull of parchment paper.

    To make the filling:

    Whisk or blend (easiest) the ingredients together.  

    Cut the cake in half. Then cut longways to create a wafer bottom and top.  

    Spread the filling on one side of the cake, then top with the other half.

    ENJOY!

    Cilantro Pesto

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      Gluten free, Vegan

      Happily makes 3/4 Cup (about 6 servings)

      ALL ORGANIC INGREDIENTS

      2 Cups Cilantro 

      2 Jalapeños 

      3 Garlic Cloves

      4 TBSP Avocado oil (or oil of choice)

      2 TBSP Lime Juice

      1 tsp Sea Salt

      You can deseed the jalapeños if you want it less hot.  Coarsely cut 

      Cut garlic and leet sit 5-10 minutes

      Wash Cilantro, cut stems off.

      Add all ingredients together in the food processor, blend well until mostly smooth.

      Almond Cookies

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        Traditional Chinese Almond Cookie

        Gluten Free

        Happily Serves 12 

        ALL ORGANIC INGREDIENTS 

        1 Cup Butter or Ghee

        1 Cup Monk Fruit

        2 Eggs (divided)

        1 tsp Almond Extract

        3 Cups All Purpose Gluten Free Flour

        1 tsp Baking soda

        1/2 tsp Sea salt

        Optional:

        1/4 Cup sliced almonds, or whole almonds for topping the cookie

        Cream the softened butter with the sugar in a large mixing bowl.

        Add ONE egg and the almond extract. Mix well.

        Add flour, baking soda, salt, and blend, using low speed. The dough will be crumbly.

        Press the dough tight while rolling into balls.  

        Place onto an ungreased stoneware.  

        Gently press down to flatten slightly.

        Crack the other egg and divide the egg white from the yolk. 

        Add 1/2 teaspoon of water to the egg white and mix with a fork.

        Brush each cookie with the egg white.

        Top each cookie with either a single whole almond, or several sliced almonds.

        Bake at 325 degrees F. for 14-16 minutes, until edges and bottoms are lightly browned.

        Remove and let sit for two minutes before transferring to a wire rack to cool completely.

        Certified Mind Body Eating Coach

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          /https://ipe.isrefer.com/go/MBECClandingPage/JodiLynn

          Completing the Mind Body Eating Coach Certification training has taken my practice to new levels!  The world of functional medicine is ever changing and keeping up with new research and concepts is imperative in the holistic world.  I believe there are so many modalities of healing and having as many tools as I can only helps my clients progress in moving forward in achieving their highest goals. I appreciated the variety of perspectives and research that I learned.  I always felt like there was more I needed to learn to be able to support my clients in their health journeys.

          I also learned many things personally that have made me a better person and a better practitioner.  I made personal progress and have more tools to continue to grow and evolve in this ever changing world.  I am very grateful for the experiences I had during my training. I’m excited to apply my new education, I love my career!

          Cabbage Avocado Broccoli Salad

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            Gluten Free, Vegan

            Happily Serves 4-6

            ALL ORGANIC INGREDIENTS 

            1-2 Avocado

            1/2 Red Cabbage

            2 Cups Broccoli 

            1/4 Red Onion

            1/4 Sweet Yellow Onion

            1/4 Pumpkin Seeds

            1/4 Avocado Oil

            1/8 Cup Lemon Juice 

            1 TBSP Apple Cider Vinegar (or Sub coconut vinegar or red wine vinegar)

            1 TBSP Monk Fruit (can sub coconut sugar)

            1/4 tsp Sea Salt

            Optional: Fresh ground pepper

            Chop/dice Cabbage.  Cook for 8 mins, cool.

            Cook broccoli 7 mins, cool.

            Chop/dice onions, cook for 7 minutes.

            You can cook all these together or separately.  

            Whisk together the sea salt, monk fruit, avocado oil, vinegar, and lemon juice.

            Toss all the ingredients together.  Slice/dice in avocado and mix well.  

            Serve as a cold salad.

            Vegetable Beef Soup

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              Gluten Free

              Happily Makes 12 (one cup serving

              ALL ORGANIC INGREDIENTS 

              1 Pound ground beef

              1 15oz Can Fire Roasted Organic Tomatoes

              1 6oz Tomato Paste

              4 Cups Bone Broth

              1 Red Bell Pepper

              1 Yellow Bell Pepper

              1 Orange Bell Pepper

              1 Sweet Yellow Onion

              2 tsp Roasted Garlic Powder

              1 tsp Thyme

              1 tsp Parsley

              1 tsp Rosemary

              1 tsp White Pepper

              1 TBSP Himalayan Sea Salt

              3 Bay Leafs

              Cook Ground beef, add sea salt, pepper and roasted garlic.

              Chop onion, bell peppers, add to ground while you prepare the base.

              In a large stock pot, add the bone broth, fire roasted tomatoes, tomato paste.  Stir until combined. 

              Add veggies, ground beef and spices to the pot.  Stir well.

              Add Bay leafs.

              Simmer on low for about 2 hours

              Sweet Potato Pie

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                Happily Serves 8-12

                Gluten Free, Dairy Free

                ALL ORGANIC INGREDIENTS 

                Crust

                1 Cup soaked dates 

                2 Cups Paleo Nut Flour or 2 Cups Favorite Nut flour 

                1/8 tsp Himalayan Sea Salt

                To make the crust

                Pulse nut flour and dates together until it becomes a lumpy ball and then press into the bottom of a pie dish and refrigerate. 

                Filling

                4 Cups Fresh Sweet Potatoes (can sub Pumpkin)

                1 Cup soaked dates

                6 TBSP Coconut Cream (not coconut milk) Room Temp

                1/3 Cup Maple syrup 

                1/4 tsp Sea Salt

                1-2 TBSP Pumpkin pie spice or cinnamon

                To make the filling

                Wash, peel, and dice/cube potatoes.  Cook Sweet potatoes

                Add Sweet Potatoes to the food processor and blend until smooth. 

                Add the other ingredients and process until smooth.  

                Transfer the filling to your pie crust and let refrigerate for a few hours. 

                You can top the pie with Dairy free Coconut Cool whip (SODelicious brand)

                Black Bean Brownies

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                  Vegan, Gluten Free 

                  Happily Serves 15 (2oz individual serving size)

                  ALL ORGANIC INGREDIENTS 

                  3 TBSP Ground Chia Seed + 6 TBSP Water (this equals 2 eggs)

                  2 Cups Black beans (If you are going to use canned, rinse and drain well)

                  3/4 Cup Cacao Powder

                  1/4 tsp Himalayan Sea salt

                  1/2 Cup Coconut Sugar or Monk Fruit 

                  1 tsp Vanilla Extract

                  1 1/2 tsp Baking powder

                  3 TBSP Coconut Oil

                  Optional:

                  1/4 Cup Dairy-free chocolate chips

                  Preheat oven to 350 degrees.

                  Lightly grease a mini muffin pan, or an 8×8 Bar pan.

                  Make Chia seed egg by combining ground chia seed and water in the food processor. You can make this in a separate small if you don’t have a food processor.  Pulse a few times and then let sit for a 2-3 minutes.

                  Add remaining ingredients (except chocolate chips) and puree about 3 minutes.  Scrape down sides to blend until smooth.

                  If the batter seems too thick, you can add a 1-2 TBSP of water, pulse again. It should not be runny, it should be slightly less thick than chocolate frosting.

                  Evenly fill the mini muffin tin and tap pan to remove air bubbles.

                  Optional: Sprinkle with chocolate chips. 

                  Bake for 20-25 minutes or until the tops are dry and the edges start to pull away from the sides. 

                  Remove from oven and let cool for 30 minutes before removing from pan.  Remove gently because the insides are meant to be fudgy.

                  Optional to have this be a NO BAKE BROWNIE.  Since there is no raw ingredients, you can individually separate portions and eat the batter plain or cook when you are ready for a hot brownie!

                  Sea Salt facts

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                    Let’s get basic:

                    Na=Sodium

                    NaCl=Sodium chloride 

                    Sodium is the 6th most abundant element on Earth.

                    Sodium is an essential element for ALL animals and some plants. Sodium ions are the major cation (positive charge) in the extracellular fluid.  Loss of water (dehydration) from the cell increases the sodium concentration. (Good ole term-retaining water!)

                    Salt is vital to good health, and is required by the human body in order to function properly. Sodium functions as an electrolyte, and assists with regulating the electrical charges within our cells. Chloride supports potassium absorption, enhances carbon dioxide transportation, regulates body fluid levels, and is an essential component of digestive acids.

                    The living human cells pump three sodium ions out of the cell in exchange for two potassium ions pumped in.  In nerve cells, the electrical charge enables transmission of the nerve impulse.  

                    So…blah blah blah…what does that all mean?  Sodium is necessary for your nervous system, and all the avocados I recommend eating have high amounts of potassium (about 1000mg), and drinking water is important, in a nut shell.  It’s all a balance and there is a method to my madness!!

                    Try to aim for 2300mg of sodium a day and double your potassium at 4700mg! 

                    SO…as you decrease your processed foods (which are HIGH in processed salts), more natural foods do not contain nearly the amounts so you will need to learn to add it to your meals, and that’s OK! 

                    Sea salt is produced through evaporation of ocean water or water from saltwater lakes, usually with littleprocessing. Depending on the water source, this leaves behind certain trace minerals and elements. The minerals add flavor and color to sea salt, which also comes in a variety of coarseness levels.

                    Table salt is typically mined from underground salt deposits. Table salt is heavily processed to eliminate minerals and usually contains an additive to prevent clumping. Most table salt also has added iodine, and usually contains an additive such as silicon dioxide to prevent clumping.

                    Recipe:

                    Homemade Taco Seasoning

                    IN ADDITION:

                    Ever tried a therapeutic foot/body soak with sea salt? 

                    Salt is wonderful for softening and rejuvenating the skin, it is a great exfoliant for dry skin cells, relaxes muscular aches, pains, sunburns, rashes, and irritated skin. Sea salt is commonly used to make bath bombs, bath teas, soap making and in deodorant. 

                    I have a few of my favorite people I love to refer to where you can get quality body products from.

                    Www.mountainroseherbs.comSea Salt facts

                    http://Www.SiphonDraw.com

                    (use JLDFIT at checkout & she will give you 10%off)

                    Bath_Smack.co on Instagram

                    Tips for eating out: Menu Decoding and definitions

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                      How do we use food as medicine so we can fuel the body, heal and repair?

                      Basic Weight management Strategies and Lifestyle Strategies

                      1-Adequate ATP

                      2-Nutrient Density-Organic Foods. **A MUST!!!**

                      3-Balance-60-80% Alkalizing (pH Balance)

                      4-Moderation-Limited Refined Sugar

                      5-Calorie Control=Calorie Restriction

                      6-Variety= Seasonal Eating VS Emotional Eating

                      Refer to www.healthywithjodi.com for my Sweet 16 Eating Healthy Guidelines and how to achieve balance.

                      Tips For Eating Out:

                      Definitions and Menu DeCoding:

                      Vegan: 

                      A strict vegetarian who consumes no products from an animal, such as meat eggs or dairy products or stains from using animal products such as the leather.

                      Vegetarian: 

                      Does not eat or believe in eating meat, fish, Fowl or any food drive from animals such as eggs or cheese. Uses fruits, vegetables, and grains for food sources.

                      Paleo: 

                      Consumes vegetables, fruits, nuts, lean meats, no grains, no processed foods.

                      Pescatarians: 

                      Do not eat any land animals or birds such as beef pork chicken or turkey. Will eat fish and other seafood such as shrimp and clams. They do eat fruits, vegetables, beans, greens and nuts.

                      Lacto vegetarian: 

                      Includes vegetables and dairy products such as milk, cheese, yogurt, butter, ghee, cream, Keefer but excludes eggs.

                      Food Catagories: 

                      Do you now what you are eating and how to combine them? (Just a few listed below)

                      Whole Grain, Gluten

                      Tamari, Coconut Aminos, Soy Sauce

                      Flax Seed, Chia Seed, hemp hearts, Tahini

                      Hummus, lentils, Tofu, beans

                      Nut Meat, Nut Milk, Quinoa

                      Micro greens, sprouts

                      Spices: 

                      The part of the plant other than the leafy bit such as the root, stem, Bulb, bark or seeds.

                      Example: cinnamon, cloves, ginger and pepper.

                      Herbs: 

                      The leafy and green part of the plant. 

                      Example: Basil, oregano, rosemary, Parsley, mint.

                      Spices and herbs add MAJOR nutrients to your meals, you can achieve therapeutic ranges when you use ORGANIC spices/herbs daily. Www.superfoodly.com

                      *What do I pair together to equal complete protein meal?

                      A nut or seed plus a legume equals a complete Protein.

                      BASIC AVERAGE PLANT PROTEIN NUTRITION INFO:

                      **Even though you may be worried about getting enough protein, you should also consciousness of the carbohydrate content of your meal. **

                      1/2 cup beans: average 7g protein Black, 7g protein garbanzo (20g carbs) 120 cal

                      1 small sweet potato: (not a nightshade) 2g protein (22g carbs) 95 cal

                      1/2 cup yam: 2g protein (22g carb) ROOT Vegetable 95 cal

                      1/2 cup lentils (Legumes): average 9g protein (20g carb) 7g fiber

                      1/4cup Quinoa equals a cup cooked: 6g protein (29g carbs) 160 cal.

                      HAS ALL 9 ESSENTIAL AA

                      1 TBSP or 1/8cup nuts: walnuts: 2g protein (1g carb) 90cal

                      1 TBSP seeds: flax seeds: 3g protein (7g carb) 60 cal

                      1/2 cup brown rice: 5g protein (23g carbs) 150 cal

                      1/2 cup Black Rice: 10 LESS carbs than brown rice

                      4oz Tofu: 9g protein (3g carbs) 90cal

                      1/2 cup Soy beans: 14g (9g carbs) 150 cal

                      1 cup Avocado: balanced Meal!!! 3g protein (11g carbs) 7g fiber 22g fat 250 cal