CYH Chef Salad

CYH Chef Salad

This is my go to salad that I make weekly. You can prepare enough ingredients to have a second or third salad during the week. This recipe is estimated for 1 person so scale up accordingly. Feel free to substitute walnuts or macadamias for the almonds. This is a very filling salad that can be eaten as a main dish.

Lectins

Lectins

What are Lectins? Lectins are proteins that bind to carbohydrates. They cause interference with the absorption of nutrients, cause indigestion and bloating, and cause issues with metabolism. How does this happen? Lectin cannot be digested in the small intestine,...
Bell Peppers

Bell Peppers

Bell peppers are part of the nightshade family and can be in hues of red, orange, yellow, and green. Health Benefits High in antioxidants that prevent oxidative stress that can cause cardiovascular disease, obesity, and diabetes. Vitamin A can help maintain eye...
Sage

Sage

Sage is an annual herb that is in season from May to mid November in Missouri. It has soft, gray/green leaves and has a savory taste. Health Benefits Antioxidant power: rosmarinic acid (a polyphenol) is easily absorbed in the digestive tract and reduces inflammation....
Chews Your Health + VÍOS PHYTE

Chews Your Health + VÍOS PHYTE

Chews Your Health and VÍOS PHYTE have teamed up to offer a super green supplement to promote overall health. PHYTE contains local Midwest, organic, and whole-food cereal grasses that contain essential vitamins, minerals, and proteins. PHYTE cereal grasses are...
Lycopene

Lycopene

What is Lycopene? Lycopene is the “red” color found in tomatoes. It is a carotenoid (bright color found in fruits and vegetables) and phytonutrient (nutrient found in plants which helps the process of photosynthesis). It is an essential antioxidant that can help...
Tomatoes

Tomatoes

Tomatoes are in the nightshade family and contain many varieties such as cherry, Roma, green, yellow, heirloom and beefsteak. They are categorized as a fruit, not a vegetable, but have a slightly sweet and acidic taste. In mid-Missouri, tomatoes should be planted from...
PREbiotics

PREbiotics

What are PREbiotics? PREbiotics are a type of insoluble fiber that travels through the gut without being completely broken down. Prebiotics are fermented in the colon by microflora (bacteria and microorganisms that live in the digestive tract) and are used for food...
Artichokes

Artichokes

Artichokes are from the Mediterranean. Common varieties are globe (ranging from medium, tennis ball size, to large) and the baby artichoke (same as the globe, but picked closer to the ground and smaller). The “heart” of the artichoke is the tender bud of the flower...
Eggplant

Eggplant

Eggplant is part of the nightshade family, and is grown in Missouri late June through mid-October. It has many varieties such as: graffiti, Italian, fairy tale, Chinese, Thai, white, Indian, and little green. Their flesh is spongy with a thick skin. Health Benefits...
Parsley

Parsley

Green, leafy herb originating from the Mediterranean. Two types: Curly and Italian Flat Leaf (more fragrant) parsley. Health Benefits Rich source of antioxidants: helps to prevent cell aging and damage. Contains vitamin C: improves immune function and reduces risk for...
Vitamin K

Vitamin K

What is Vitamin K? Fat soluble vitamin Three types: K1- from plants, like green leafy vegetables K2- made from K1 and K3 in the body, or from bacteria living in the gut. K3- a very small amount of vitamin K found in food. What does Vitamin K do? Aids in blood clotting...
Golden Milk

Golden Milk

*Makes 2 Cups Ingredients 2 cups of milk of choice (preferably organic and unsweetened coconut or almond milk, but whole organic cow’s milk may be used) 1 tsp dried turmeric OR ½ inch fresh turmeric peeled and very thinly sliced 1 tsp dried ginger OR ½ inch fresh...
DHA (DOCOSAHEXAENOIC ACID )

DHA (DOCOSAHEXAENOIC ACID )

What is DHA? DHA is an unsaturated omega-3 fatty acid that is integral to the structure of the brain, cerebral cortex, retinas, and skin What does DHA do? When combined with eicosapentaenoic acid (EPA), which is also found in similar food sources, DHA can: Prevention...
Turmeric

Turmeric

Turmeric is a root from India and Southeast Asia primarily dried and ground into a spice. It has a warm, peppery taste to it. The root is bright orange, and the dried spice is a bright yellow. Health Benefits of turmeric Antioxidants in turmeric have anti-inflammatory...
Matcha

Matcha

Matcha is powdered and ground green tea. Health Benefits Stress relief: can lower cortisol (a hormone that is released in times of tension that can also increase fat in the abdominal area) Contains caffeine: can curb cravings and suppress the appetite and can give a...
Chickpeas

Chickpeas

Also called garbanzo beans, chickpeas are a small, round, and buttery-tasting legume originating from the Middle East. Health Benefits Great for the digestive system: chickpeas are high in insoluble fiber, which is then used as “food” for good bacteria in the colon....
Beet & Ginger Sauerkraut

Beet & Ginger Sauerkraut

Prep time: 20 minutes. Fermentation time: 5 days Serves: 3 cups Ingredients 3 cups finely sliced cabbage 1 intact cabbage leaf (to top mixture in mason jar) 1 cup grated beetroot 1 clove of grated garlic 1-2 tsp peeled and grated ginger root 1 tsp Himalayan salt Mason...
Probiotics

Probiotics

What are probiotics? Live bacteria and yeast that live in the gut and are “good” and “helpful” to maintenance of the digestive system. There are two types of probiotics: Lactobacillus: most common probiotic. Found in yogurt and other fermented foods. Different strains...
Sauerkraut

Sauerkraut

Literally means “sour cabbage.” Sauerkraut is a popular food found in Eastern European and German cuisine. It is shredded cabbage (and other vegetables and herbs) fermented by lactic acid bacteria. Health Benefits Bone Health- Vitamin K2 found in sauerkraut activates...
Summer Borscht

Summer Borscht

Serves 6 Ingredients 8 medium beets, peeled, cut in half and sliced in thin half-moons 7 cups water 2 tsp Himalayan salt, or to taste 6 tbsp fresh lemon juice (about 3 lemons) 1 tbsp organic raw honey 2 large garlic cloves, cut in half lengthwise ¾ cup plain full fat...
Betaine

Betaine

What is Betaine? An amino acid made by choline in the body. What does Betaine do? Prevents heart disease by aiding in prevention of plaque buildup in arteries Encourages muscle gains and fat loss due to its role in protein synthesis Aids detoxing the body, cellular...
Beets

Beets

Health Benefits A combination of betalain, manganese, and vitamin C provide eye and nerve tissue health maintenance. Beets contain anti-inflammatory properties due to betaine, which is primarily useful to the cardiovascular system. Betaine found in beets have...
Oleic Acid

Oleic Acid

What is Oleic Acid? Oleic acid is a monounsaturated fat. Omega-9 is an essential fatty acid- aka HEART HEALTHY FAT! It is yellow in color and is a derivative of plant and animal fat. What does Oleic Acid do? Natural food preservative. Oleic acid can decrease risk of...
Cacao

Cacao

Health Benefits Cacao has more antioxidants than green tea! These antioxidants protect cells from free radicals, and can prevent cardiovascular disease, some cancers, and may even treat PMS symptoms. There is some caffeine found in cacao that stimulates the central...
Mediterranean Swiss Chard

Mediterranean Swiss Chard

Serves 4. Ingredients 2 Bunches swiss chard, washed, ribs removed, and chopped 1 head fennel, cored, cut in half, thinly sliced 1 large onion, cut in half and sliced thin 5 cloves garlic, sliced thin 4 tbs cold pressed organic Extra Virgin Olive Oil (EVOO) 1 tbs...
Swiss Chard

Swiss Chard

Swiss Chard is a dark leafy green vegetable and is commonly used in most Mediterranean diets (diet rich in vegetables, olive oil, and lean proteins). It comes in a variety of colors and types, such as: Fordhook Giant (has white stalks, most common), Bright Lights (the...
Antioxidants

Antioxidants

What are antioxidants? Antioxidants are molecules that come from vitamins (A, C, & E), minerals (selenium), and flavonoids (plant nutrients that contain anti-inflammatory benefits found in tea, red wine, and cocoa). What do antioxidants do? Antioxidants protect...
Acai Berry

Acai Berry

Health Benefits Acai contains antioxidants that promote a healthy cardiovascular system, healthy skin, and can help protect cells from free radicals. Acai contains antioxidants that can detox the body and dietary fiber that can promote a healthy digestive system. May...
Manganese

Manganese

What is Manganese? Trace mineral Essential nutrient for the body to function properly What does manganese do? Treats weak bones (osteoporosis) when taken with calcium, zinc, and copper Can protect skin against UV rays and pollution, also is key factor in production of...
Sweet Potatoes

Sweet Potatoes

Health Benefits Beta-carotene (antioxidant that turns into vit A when consumed) – add with good fats (whole fat organic grass fed butter) and the absorption is exponential! Also maintains eyesight, the immune system, and can ward off cancer and aging. B6-...
Chia Seeds

Chia Seeds

Chia is an unprocessed and whole-grain black seed. It originally comes from Mexico and have been used since Mayan and Aztec times. Chia contains protein and provides sustainable energy. Common complaints about Chia: If enamel on teeth is worn off, or one has small...
Fiber

Fiber

What is fiber? Fiber comes from plant filaments. There are two types of dietary fiber: Soluble Type of fiber that can be dissolved in water and forms a jelly-like substance in the digestive tract and is broken down by gut bacteria. Insoluble Type of fiber that doesn’t...
Spinach

Spinach

There are three types of spinach: Flat-Leaf spinach has smooth leaves, is sweet in flavor and a popular salad-base choice. Savoy spinach is darker in color with curly edges, best used in cooked dishes like a sauté or soup. Semi-Savoy is a combination between Flat-Leaf...
Vitamin E

Vitamin E

What is Vitamin E? Vitamin E is a fat soluble vitamin which means it stays in your body longer than water soluble vitamins (like vitamin C) and most of it is stored in the liver. The only form of vitamin E that is useful for humans is alpha-tocopherol. What does...
Vitamin A

Vitamin A

What is Vitamin A? Vitamin A is a fat soluble vitamin which means it stays in your body longer than water soluble vitamins (like vitamin C) and most of it is stored in the liver. Due to storage in the liver, there is a risk of toxicity (hypervitaminosis A) and can...
Avocados

Avocados

HEALTH BENEFITS Vitamin E – antioxidant that protect cells free free-radicals (potentially cancer causing), functions in immune system maintenance, gene expression, and metabolism. Pantothenic Acid – energy metabolism Fiber – maintains the digestive...
Sleep Care for the Work Force

Sleep Care for the Work Force

A question doctors often ask us at our yearly well-check (an annual visit with your doctor to provide preventative care) is, “are you getting enough sleep?” Unfortunately, the response is frequently, “no.” Many of us do not get adequate rest...
Supplements: Do We Need Them?

Supplements: Do We Need Them?

Dietary supplements, according to the Food and Drug Administration (FDA) website as of April 2014, are products intended for ingestion that contain a “dietary ingredient” intended to add further nutritional value to (i.e. supplement) the diet. A “dietary ingredient”...
Omega 3

Omega 3

Omega-3 fatty acids are a group of polyunsaturated fats that are important for maintaining optimal performance and these dietary fats affect numerous important functions in the body. Generally speaking, these fatty acids are found in foods such as fatty fish and certain vegetable oils but are also available as dietary supplements.

Preservatives: What really are they?

Preservatives: What really are they?

Preservatives keep the foods we eat from oxidizing (going bad, decomposing, turning brown) and keep a longer shelf life. The typical preservatives prior to the industrial revolution . . (generally speaking) were: salt (sodium), vinegar, oils, ascorbic acid (vitamin...
Breakfast: Break Your Fast!

Breakfast: Break Your Fast!

Are you skipping breakfast, or having your daily dose of coffee to replace it? It’s a no-no! Break your fast by eating in the morning! All of us are different but we we need fuel. Caffeine and skipping meals depletes serotonin, one of the four key neurotransmitters...
Composting 101

Composting 101

According to the EPA, about 25 percent of U.S. household waste is composed of food remnants and yard trimmings. If these materials were diverted to another use that kept them out of the trash, a significant portion of the country’s everyday waste could be recovered...
Are You Sleeping Consistently?

Are You Sleeping Consistently?

Clinical Studies Show If You Are Not Sleeping Consistent Hours Daily You May Experience The Following: Memory Loss Poor Performance Weight Gain Look older Grouchy mood, and some associated with depression (National Institute of Health, American Academy of Sleep...
Heart Healthy Salmon

Heart Healthy Salmon

Ingredients salmon filets juice of lime fresh thyme garlic powder grapefruit peeled & segmented Himalayan salt honey Instructions Squeeze juice of one lime onto salmon fillets Sprinkle fillets with fresh thyme and garlic powder Top with grapefruit segments...
Stevia: What Is It And Is It Safe?

Stevia: What Is It And Is It Safe?

Due in part to the escalating incidence of obesity and diabetes, consumers have increased demand for a wide array of good-tasting foods with reduced caloric content. Manufacturers have responded to demand by increasing the production of high-purity stevia derived...
Stress And Our Reaction To It

Stress And Our Reaction To It

“IT IS NOT STRESS THAT KILLS US, IT IS OUR REACTION TO IT”  – HANS SELYE I personally have learned, am still learning, and will strive to continue to grow in the area of living and appreciating stress. Stress seems to be non-formulated, individual, circumstantial, and...
Cucumber Log Sandwich

Cucumber Log Sandwich

Ingredients roast beef or turkey slices lettuce veggies such as shredded carrots, cherry tomatoes, sliced bell pepper favorite spices (thyme, cumin, garlic powder, onion powder) salt and pepper to taste Instructions Peel the cucumbers (optional) Remove a thin slice...
A Simple Act with Radical Results

A Simple Act with Radical Results

A mentor of mine once told me: “Drink your solids and chew your liquids.” I’ve tried to live by this sentiment ever since – and, for good reason. As Jack Kornfield says in An Eating Meditation, “Most people eat two, three, or four times a day, and most of the time we...
Why Are Raw Nuts Good For You?

Why Are Raw Nuts Good For You?

Nuts are a popular snack food. They’re convenient, come in a variety and can be enjoyed on many diets. Despite being high in fat, they have a number of benefits for your health. Health Benefits of Nuts There are many nutritional benefits of eating nuts. Nuts are...
Quick Breakfast Sausage

Quick Breakfast Sausage

Ingredients 1 lb of grass fed beef 2 Tbsp raw honey 2 tsp dried parsley 1 tsp marjoram 1 tsp granulated onion 1 tsp paprika 1 tsp fennel seeds ½ tsp sage ½ tsp sea salt ¼ tsp turmeric Pepper freshly ground to taste 1 tsp coconut oil Instructions Heat oil in pan over...
Do You Like Cheese?

Do You Like Cheese?

Cheese is a great source of calcium, high quality protein & amino acids, omega 3’s, and D3. To reap these benefits eat QUALITY cheeses. Begin by sticking to your white cheeses and NOT processed. IF it has these added ingredients stay away from it: sodium...
Forgiveness Keeps Hope Alive

Forgiveness Keeps Hope Alive

After our body experiences some sort of trauma, do we expect it to react by saying “I will never be healed or fixed” and in response stop trying to heal itself? The physical body is always trying to keep itself alive and healthy from the smallest cuts to the largest...
Chicken Liver Pate

Chicken Liver Pate

Ingredients 500 gr organic chicken livers 1 onion diced 3 slices of bacon (optional) 1 clove of garlic 250gr organic butter 100 ml of white wine (optional) Herbs such as rosemary, thyme, tarragon, or parsley (optional) Instructions Heat 50 gr of butter in pan; add...
Bacon Wrapped Pears

Bacon Wrapped Pears

Ingredients 6 slices thick, sugar-free bacon cut in half lengthwise 2 ripe pears cored and sliced into six pieces each Powdered cinnamon Toothpicks Instructions Preheat oven to 350 degrees F. Wrap each pear slice in bacon, making a figure eight and securing the loose...
Ginger Boost Juice

Ginger Boost Juice

Ingredients 1 large cucumber, peeled 3 ribs celery ½ cup parsley leaves loosely packed 1 inch piece ginger, peeled 2 medium carrots, peeled Instructions Feed the cucumber, celery, parsley, and ginger into a juicer; end with the carrots to help push all ingredients...
Green Power Juice

Green Power Juice

Ingredients 1 small green apple cored 4 large Kale leaves ½ cup fresh mint leaves loosely packed 2 large cucumbers peeled 1 lemon or lime juiced (about 2 tablespoons) Instructions Feed the apple, kale and mint leaves into a juicer; end with the cucumbers to help...
Strawberry Mint Sorbet

Strawberry Mint Sorbet

Ingredients 1 lb frozen strawberries (thawed at room temperature for twenty minutes) ¼ cup minced mint leaves ¼ cup unrefined cane sugar or honey (no more than this) 1 tbsp vanilla extract 3 to 4 drops food-grade peppermint essential oil Instructions Combine all...
Pear Sauce

Pear Sauce

Ingredients 6 to 8 Anjou or Bartlett pears (peeled, cored and chopped) 2 vanilla beans 2 cinnamon sticks Instructions Place pears in a pot and pour in enough water to cover them. Add vanilla beans and cinnamon sticks. Simmer over medium heat until pears are tender....
Mexi Baked Chicken

Mexi Baked Chicken

Ingredients 2 boneless skinless chicken breasts (4 ounces) 2 teaspoons taco seasoning (consider homemade with no sugar added) 1/2 cup salsa 1/2 cup shredded cheddar cheese Instructions Preheat oven to 375 degrees. Spray a shallow, small baking dish with non-stick...
Pork Rind Cereal

Pork Rind Cereal

Ingredients 1 oz. Pork Rinds 1 cup Unsweetened Vanilla Coconut Milk 2 tbsp. Butter 2 tbsp. Heavy Cream 1 tbsp. Erythritol ¼ tsp. Ground Cinnamon Instructions Start making caramel sauce. On low heat, add butter to pan. Stirring consistently, let butter brown. Once...
McKeto Sandwich

McKeto Sandwich

Ingredients 0.75 oz. Pork Rinds 1 tbsp. Almond Flour 1 large Egg, beaten 1 tbsp. Heavy Cream 1/4 tsp. Vanilla Extract 2 tbsp. Maple Syrup 4 oz. Hot Sausage 1 slice Cheddar Cheese 1 large Egg Instructions Grind pork rinds in a food processor until a powder is formed....
Cinnamon Rolls

Cinnamon Rolls

Ingredients 3 cups Almond Flour 1/2 tsp. Salt 1/4 tsp. Baking Soda 1/4 cup Coconut Oil 2 tbsp. Maple Syrup 2 large Eggs 1/4 cup Maple Syrup 1/2 cup Crushed Pecans 1 tbsp. Ground Cinnamon Instructions Grind 1/2 Heaped Cup of Pecans in a food processor until small...
Homemade Deli Meat

Homemade Deli Meat

Ingredients 2 boneless, skinless chicken breasts (or approx. 1 pound of total meat) 4 teaspoons pure maple syrup 1 tablespoon kosher salt 1 tablespoon dried herbs or spices (optional) Instructions Put the syrup, salt and any seasonings that you like in a sealable...
Caldo De Pollo

Caldo De Pollo

Ingredients 1 chicken carcass 5 carrots (diced) 1 red onion (diced) 14.5 oz can diced tomatoes 1 cup(s) salsa verde ½ tablespoon garlic powder 1 tablespoon cumin 1 tablespoon dried oregano 1 teaspoon smoked paprika 1/8 teaspoon cayenne pepper Sea salt and black pepper...
Baked Breakfast Pie

Baked Breakfast Pie

Ingredients 2 tablespoon(s) extra-virgin olive oil 1 medium onion (thinly sliced) 1 medium tomato (chopped) 6 large eggs 1/4 teaspoon(s) salt pinch pepper (freshly ground) 1 tablespoon(s) parsley (chopped) Instructions Preheat oven to 425 degrees. Heat 9-inch skillet...
Egg Cupcakes

Egg Cupcakes

Ingredients 10-12 farm-fresh eggs (whisked) 1 green onion 2 zucchini 3 large handfuls of spinach 1/2 jar of roasted red and yellow peppers sea salt and black pepper Instructions Preheat oven to 350 and grease with olive oil two muffin pans. Whisk all your eggs in a...
Fish Tacos

Fish Tacos

Ingredients FISH TACO FILLING 1 ½-2 lbs halibut (skin removed and cut into bite size pieces) 2 limes (juiced) 2-3 garlic cloves 1 jalapeno sliced, seeds removed (optional) 1-2 teaspoon(s) cumin 1 teaspoon(s) salt coconut oil romaine lettuce leaves (if using lettuce as...
Strawberry Cupcakes

Strawberry Cupcakes

Ingredients 1/2 cup coconut flour 1 tablespoon arrowroot powder 1/4 teaspoon sea salt 1/2 teaspoon baking soda 4 large eggs 1/2 cup agave nectar 1 tablespoon vanilla extract 1/2 cup finely chopped fresh strawberries Instructions Preheat oven to 350 F. Line 8 muffin...
Tart Lemon Torte

Tart Lemon Torte

Ingredients CRUST 1 cup almond meal 1 cup unsweetened shredded coconut ¼ teaspoon baking soda ¼ teaspoon sea salt 1 egg 3 tablespoons coconut butter, melted 1 teaspoon pure vanilla extract FILLING 4 green apples, peeled and roughly chopped (approximately 6 cups) 1 cup...
Sunbutter Brownies

Sunbutter Brownies

Ingredients coconut oil, for greasing the pan 4 green-tipped bananas 4 eggs ½ cup sun butter or other nut butter ½ cup full-fat coconut milk, canned or homemade 1/3 cup unsweetened cocoa powder 2 teaspoons pure vanilla extract ½ teaspoon sea salt ¼ coconut butter,...
Cinnamon Apples

Cinnamon Apples

Ingredients 3-4 small organic apples thinly sliced (about 3 cups) 2 tablespoons coconut oil ¼ cup raisins ½ tablespoon cinnamon 2 tablespoons canned full-fat coconut milk Instructions In a medium sized sauté pan, heat the coconut oil over medium heat. Add the apples...
Basic Hummus

Basic Hummus

Ingredients 1/4 cup of water 3/4 teaspoon sea salt 2 (15oz) cans organic Garbanzo beans 1 teaspoon lemon juice 1/4 cup cold pressed olive oil 3 heaping tablespoons tahini (ground sesame paste) 3 teaspoons ground cumin 2 teaspoons garlic 1/2 tablespoon chipotle powder...
Roasted Chicken

Roasted Chicken

Ingredients 1 whole chicken, 4-5 pounds 2 teaspoon(s) thyme ½ cup(s) Dijon mustard 1 tablespoon(s) coconut oil salt and pepper to taste Instructions Preheat oven to 450 degrees Pat down the chicken dry with a paper towel Coat the chicken with coconut oil, salt and...
Almond Flour Pancakes

Almond Flour Pancakes

Ingredients 1 ½ cups almond flour ½ teaspoon baking soda ¼ teaspoon sea salt 1 tablespoon flax flour ½ teaspoon vinegar ¼ cup of organic milk 1 tablespoon organic butter 1 tablespoon raw agave nectar 1 tablespoon pure vanilla (no sugar added) 2 tablespoon water 4 eggs...
Gluten Free Brownie Balls

Gluten Free Brownie Balls

Ingredients ¼ cup cocoa powder 4 eggs using only 2 yokes 1 15 ounce can black beans 5 tablespoons real butter or macadamia oil 1 teaspoon baking powder ¼ teaspoon sea salt 2 teaspoon vanilla extract (no sugar added) ½ cup agave or coconut syrup ½ cup real chocolate...
Chocolate Cupcakes

Chocolate Cupcakes

Ingredients ¼ cup coconut flour ¼ cup unsweetened cocoa powder ¼ teaspoon baking soda 4 large eggs ¼ cup grapeseed oil ½ cup agave nectar Instructions Preheat the oven to 350. Line 9 muffin cups with paper liners. In a large bowl, combine the coconut flour, cocoa...
Low-Carb Beef Meatloaf

Low-Carb Beef Meatloaf

Ingredients 1 pound ground organic sirloin 1 tablespoon Italian flakes 2 teaspoons turmeric 2 teaspoon garlic powder, minced, or fresh mustard powder balsamic vinegar raw agave raw coconut aminos free range eggs onion green pepper yellow pepper whole oats tomato paste...

Pin It on Pinterest