Healthy with Jodi

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What Does Eating Healthy Mean? 16 Healthy Eating Principles You Must Know!

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    What does Eating Healthy Mean?

    1- Mitochondrial Energy Production:

    Mitochondria definition: and organelle found in large number in most cells, in which the biochemical process of energy production occurs. It has an inner and outer layer.

    2-Organic sourced foods: look up EWG.org

    The environmental working group is a nonprofit, nonpartisan organization dedicated to protecting human health and the environment.  Learn what organic means

    U.S. Environmental Protection Agency (EPA) is a great resource

    3- Delayed food allergens: and allergy is an adverse reaction due to immunologic mechanism. A delayed onset food allergy is an auto immune disease that causes your immune system to overact when you ingest certain foods. The immune cells mistakenly attack food particles and treat them as foreign invaders and produce anti-bodies to try to fight what they perceive as toxins. Known allergies we can the immune and digestive systems, draining the body of energy.

    Energetic Health Institute…an innovative 501(c)3 California Non-Profit & Gold Rated by GuideStar.org for transparency. School approved by the National Association of Nutrition Professionals (NANP)

    I’m a Certified Holistic Nutritionist who can order you the right lab work to complete and over see this process.

    https://www.energetichealthinstitute.org

    4- 60% Alkalizing   pH scale  0-14   Acid vs. Alkaline

    Certain foods can effect of the acidity and pH of bodily fluids, including the urine or blood, and therefore can be used to treat and prevent disease

    5- Green Food

    Chlorophyll turns into new blood. Green promotes health and energy.

    6- ORAC Value of Food

    Oxygen radical absorbance capacity Is the unit of measurements of antioxidants found in food. (calories are a unit of energy)

    http://superfoodly.com/orac-values/

    7-Refined Sugar

    A healthy adult has approx 5 liters of blood circulating at any given moment and needs 1 teaspoon of sugar available during a fasting state. That’s all the body needs to function.

    12-ounces of soda or energy drinks typically contain approx 10 tsp of sugar. That raises the blood sugar 10x above what the body needs to function and typically within a matter of minutes.

     

    1 Teaspoon of Sugar = Approx 4 Grams of Sugar

    Take the total grams of refined sugar & divide by 4 to learn how many teaspoons of sugar you are consuming per serving.

    8-Naturally sweet:

    Think Real food

    9- Fiber: 8-12 grams  per meal.  Average 25-30 grams a day.

    Adds bulk to you diet and aids in digestion.

    Insoluble fiber: found in wheat, bran, vegetables, and whole grains. It helps speed passage of food through the stomach and intestines.

    Soluble Fiber: attacks water and turns into gel, slowing digestion.  Found in foods like oat bran, barley, nuts, seeds, beans, lentils, peas, and some other veggies and fruits.  Can help lower cholesterol.

    10-Raw foods

    Raw foods contain enzymes.  Enzymes help break down food and aid in digestion.

    Proteases: breaks down Protein

    Lipase: breaks down fat

    Amylase: breaks downs carbs

    11- Healthy Preparation Methods

    12-Environmentally Safe Meats and Fish

    EWG.org

    13-Environmentally safe Cookware

    NO TEFLON!

    14-Friends and Family MOODS

    15- Beverage 8oz or less

    16- Burn off what you consume!

    Exercise/movement

    Tigernut Flour Pancakes

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      Tigernut Flour Pancakes

      GF, Refined Sugar free

      Happily serves 4-6

      ALL ORGANIC INGREDIENTS 

      • 4 organic cage free eggs
      • ½ cup tigernut flour
      • ¼ cup coconut flour
      • ½ cup dairy free milk (coconut milk)
      • ½ tsp cinnamon
      • ½ tsp raw apple cider vinegar
      • ¼ tsp baking soda
      • Properly measuring the flours is key to the recipe. Stir the tigernut flour with a fork to “loosen” it, then dip in the measuring cup and level the top with a knife. Measure the coconut flour the same way. Combine the flours and eggs to create a smooth batter. Mixing these ingredients first allows you to smooth out the clumps of tigernut flour. Add remaining ingredients, stir until combined.  Cook pancakes as usual

      You can store leftover pancakes in an airtight container in the fridge for a few days. The leftover pancakes actually make a delicious “bread” for grain free sandwiches!

      Quinoa Brittle

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        Quinoa Brittle

        Vegan, Gluten free, Refined Sugar Free
        Happily Serves 10

        ALL ORGANIC INGREDIENTS 

        3/4 Cup Tricolor uncooked quinoa

        3/4 cup Pecans

        2 TBSP Coconut sugar

        1/2 tsp Pumpkin pie or allspice

        2 TBSP Coconut oil

        1/4 cup Blackstrap Molasses

        1/4 cinnamon

        Pinch of Himalayan sea salt

        Stevia, if you desire it sweeter

         

        Preheat oven to 325.

        Line a baking sheet with parchment paper. (Cover all edges)

        Combine quinoa, pecans, coconut sugar, salt, and cinnamon/spices in a bowl and set aside.

        Over low to medium heat, add the coconut oil and black strap molasses (and optional Stevia). Stir until there is no visible separation.  Pour over the dry ingredients, combine and coat evenly,  spread on a parchment lined baking sheet with a metal spoon.

        Try to get it as even as possible or the edges will burn in the center won’t crisp up.

        Bake for 15 minutes and turn the pan around to ensure even baking and Browning. Back 5 to 10 minutes more and watch carefully so it does not burn. The edges will get crisp and caramelized, and the color will be uniformly deep golden brown in color.

        Let it cool completely before breaking it into serving pieces.   You can store leftovers in a sealed container at room temperature for a week, or in the freezer for up to one month.

        Dijon Lemon Dressing Recipe

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          Dijon Lemon Dressing

          Happily serves 4

          ALL ORGANIC INGREDIENTS

          1/3 Cup lemon juice

          1 TBSP Dijon mustard

          2 Crushed garlic cloves

          1/4 Cup flaxseed oil or Macadamia Nut oil

          1/4 Cup extra virgin olive oil or avocado oil

          Sea salt/pepper to taste

          Grind Flaxseeds in a coffee grinder on medium speed until well ground, set aside.  (Keep extras in Freezer.). In a blender combine lemon juice, mustard, garlic, salt, and pepper and any of the additions you choose. Blend for 1 minute, then begin pouring oils very slowly through the feed hole in the lid of the blender. Blend until smooth.

          Variations/Additions

          1 tsp of curry powder

          1 TBSP minced basil or rosemary

          1 TBSP honey or Stevia

          Dash cayenne

          Five Chinese Spice

          Allspice

          Ginger, fresh or powder

          Salted Sunflower Nut Butter Cups

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            Salted Nutbutter Cups

            Paleo, Vegan, Gluten Free

            Happily Serves 24 mini cups

            ALL ORGANIC INGREDIENTS

            CHOCOLATE SHELL

            3 cups Lily’s chocolate chips

            1 TBSP Coconut oil

            1 tsp Vanilla

            FILLING

            3 TBSP Sunflower butter

            1 tsp  Himalayan sea salt

            1 tsp Coconut oil

            1/4 Cup Dates

            TOPPING

            Pink Himalayan salt, to taste

             

            Soak Dates 1-4 hours.  Remove seeds.

            In a double boiler, add in dark chocolate chips, coconut oil and vanilla.

            Melt over a pot of simmering (not boiling) hot water until well incorporated.

            Fill the bottom of each muffin liner with 1-2 tsp of the chocolate mixture.

            Set aside leftover chocolate to put on top of the cups.

            Set the muffin pans in the freezer.

            In a food processor add in Sunflower butter, sea salt, coconut oil and dates.

            Blend until smooth and creamy.

            Spoon 1 tsp of the sunflower butter mixture on top of each chocolate filled muffin liner.

            Then spoon out 1-2 tsp chocolate mixture to cover each cup.

            Sprinkle Himalayan salt on top.

            Place the cups in the freezer for 30 minutes or until set.  Serve frozen.

             

            Asian Chick Pea Kale Salad Recipe

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              Asian Chick Pea Kale Salad

              Vegan, Gluten Free

              Happily Serves 4

              VEGETABLES

              1 large bundle finely chopped kale  (steamed and drained)

              1 cup finely grated carrots (steamed)

              2 cups finely shredded red cabbage (Steamed)

              DRESSING

              1/4 cup cashew butter (or sub sunflower butter)

              1/4 cup + 1 Tbsp Korean BBQ sauce (Skyvalley brand)

              1/4 cup sesame oil

              3 Tbsp maple syrup

              Sea salt or 1 Tbsp tamari or coco amigos

              CHICKPEAS

              1 Cup soaked and dried chickpeas (or sub Mung beans)

              2 Tbsp sesame oil or avocado oil

              2 tsp maple syrup

              1 garlic clove

              optional: red pepper flakes or chili powder

              Preheat oven to 425

              When preparing chickpeas, make sure they are dry – this will help them crisp up.

              In a medium mixing bowl add sesame oil, maple syrup and Korean BBQ sauce and whisk.  Add chickpeas and toss to coat. Arrange on a baking stone/sheet and bake for 20-25 minutes, tossing halfway to ensure even baking. They’re done when crisp and deep golden brown.

              To prepare dressing, add all ingredients and whisk to combine. Taste and adjust flavors as needed, adding more maple syrup for sweetness, Korean BBQ sauce for heat, cashew butter for creaminess, or salt or tamari for saltiness.

              Add kale (steamed), carrots and cabbage to a large mixing/serving bowl and toss to combine. Then add dressing, toss to coat.

              To serve, divide salad between serving plates and top with crunchy chickpeas.  Keep leftover chickpeas separate from salad in a well-sealed container at room temperature for 2 days

              Cacao Avocado Mousse

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                Cacao Avocado Mousse

                Gluten Free, Vegan

                Happily serves 4

                ALL ORGANIC INGREDIENTS

                3 Avocados

                1/3 Cup Coconut nectar

                1/2 Cup Raw cacao
                1 tsp ground cinnamon

                dash of allspice (optional)
                2 vanilla beans, split and seeded
                1/4 tsp Himalayan sea salt

                Stevia drops if desired sweeter

                Mash all ingredients together and enjoy!

                Optional to add nut milk to thin out consistency.

                Fresh mint leaf for garnish or chopped for added flavor
                The Cacao is antioxidant rich, high in flavonoids, which are essential to a healthy cardiovascular system.  Cacao provides a natural form of iron for a natural energy boost.

                The avocado provides heart healthy monounsaturated fats as well as a good amount of vitamin B5 and Vitamin K.  Avocados are known for promoting heart health, regulating blood sugar and are believed to potentially offer anti-cancer benefits, specifically when it comes to cancer of the mouth, skin and prostate gland. Avocados are very alkalizing to the body.

                Quinoa Quiche

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                  Quinoa Quiche

                  GF, Paleo

                  Happily serves 2

                  ALL ORGANIC INGREDIENTS

                  3/4 Cup sprouted tricolor quinoa, rinsedquinoa

                  1 1/2 Cup bone broth (for cooking quinoa)

                  2 free range eggs, lightly beaten

                  2 Cups broccoli, finely diced

                  1 Cup yellow onion, finely chopped

                  1 garlic clove, minced

                  1 1/2 Cup Vegan cheese

                  1/2 tsp paprika

                  Crushed red pepper to taste (optional)

                  Preheat oven to 350, spray muffin tins with coconut oil.

                  Cook quinoa according to directions, do not over cook, let cool

                  Combine all ingredients.  Fill muffin tin and bake for 15-20 mins or until golden brown.  Let cool 5 mins and gentle remove from pan.

                  Coconut Whipped Cream

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                    Coconut Whipped Cream

                    Vegan, GF, Refined Sugar Free

                    Happily serves 2

                    ALL ORGANIC INGREDIENTS

                    1 Can full-fat Coconut milk

                    1 TBSP Maple syrup or Stevia

                    1 tsp vanilla

                    Allow can of coconut milk to sit in fridge overnight, untouched.

                    In the morning, open the can and scoop out the solid cream on top. Pour the liquid into a different container.

                    Add vanilla and stevia or syrup to taste and use a high-powered hand blender to whip the cream into soft peaks.

                    Serve immediately

                    Zucchini Breakfast Loaf – Gluten Free

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                      Gluten Free Zucchini Bread is free from dairy, gluten, soy products and refined sugars!

                      INGREDIENTS

                      • 2 Organic Zucchini, finely grated
                      • 2 C almond meal
                      • 2/3 C tapioca starch/arrowroot flour
                      • 2 tbsp flax/chia meal
                      • 1 tbsp chia seeds
                      • 1 tsp baking soda
                      • 1-2 tbsp dried rosemary
                      • 1 tsp sea salt
                      • 3 eggs (or flax egg substitute)
                      • 1/4 cup (2 oz) Organic coconut milk
                      • 1/4 cup (2 oz) Organic coconut oil
                      • 1 tsp apple cider vinegar

                      Directions:

                      Preheat oven to 350º F.

                      Line a loaf tin with parchment paper.

                      Combine the dry ingredients together in one bowl and whisk the wet ingredients together in another bowl.

                      Combine both wet and dry ingredients together, pour into a loaf tin.

                      Bake in the oven for 30-40 mins or until golden brown on top and cooked through. When the toothpick comes out clean, the bread is ready.

                      Serve warm or toasted.