Gluten-Free Trail Bars

Oat-Free, Grain-Free Trail Bars
Ingredients12 oz almonds
8 oz pecans
6 oz sunflower seeds (unsalted)
6 oz pumpkin seeds (unsalted)
8 - 10oz shredded coconut (preferably unsweetened)
4 T grape seed oil
4 - 6 T honey

DirectionsPreheat oven to 325.

Pulse almonds & pecans in food processor until you produce a flour. Pieces of nut are okay. Should take about 4-5 pulses over about 30 seconds. Don't get carried away or else you'll have a butter on your hands.

In large bowl, mix together seeds & coconut. Add nut flour and stir. Add grape seed oil and honey to dry mixture. Stir until everything is lightly coated. It will not be a solid mass; it will fall apart.

Pour mixture into jellyroll pan (ours is 12" x 19") or other rectangular baking dish (if using glass, coat with cooking spray). Press and pack down hard - if you don't do this well, you'll end up with crumbles not bars. Should be no more than ¾-inch thick. If it's thicker, set some of the mixture aside or bake it in a 2nd dish when the 1st one is done.

Bake at 325. Check at 20 minutes, press & pack again with back of spatula. Let cook another 10 mins...keep checking at this point. The edges will get brown, but the middle might still be gooey. Remove at lightly brown for “chewy granola” consistency (the honey might still be runny and it all just falls apart). Let cook past “golden brown” for crunchier consistency. Let pan cool on wire rack, allowing the cooked bar to set-up. When almost room temp, cut into squares with sharp knife (it’s not always pretty, things fall apart).

DATE NIGHT: Salmon with Allégro Ricotta & Coriander

Salmon with Ricotta & Coriander

Serves: 4

This protein-rich recipe is sure to tide you over until your next meal. It also delivers a good dose of omega-3, fatty acids that are essential for a healthy heart and may even help boost your morale! And as for coriander, it provides antioxidants and is a source of vitamin K. This is a nice meal to prepare for a special someone -- Valentine's Day isn't too far away!

By Chef Giovanni Apollo.

Ingredients
250 ml (1 cup) of  4% low sodium ricotta
24 coriander leaves, finely chopped
juice of 1 lemon
salt and pepper to taste
1 tsp olive oil
4 salmon fillets (150 g each)

Directions

In a bowl, using a whisk vigorously mix the ricotta, 3/4 of the coriander and the lemon juice. Season with salt and pepper. Let rest in the refrigerator for 15 minutes. Preheat oven to 350°F, then heat a large oven-proof skillet on the stovetop on medium high heat. Coat skillet with olive oil. Season the salmon fillets with salt and pepper and sprinkle them with the remaining coriander. Place fillets, skin down, in the hot pan and cook for 5 minutes. Transfer to oven and cook another 5–10 minutes until fish flakes easily with a fork. Garnish with coriander-flavoured ricotta. Serve immediately.


Nutrition Facts (per 1 portion): Calories 320; Fat 18 g, 28%; Sodium 160 mg, 7%; Carbohydrate 3 g,1%; Fibres 0 g, 0%; Protein 37 g
 

Gluten-Free Buckwheat "Oatmeal"

This gluten-free grain is often overlooked when compared with its massively produced cousin, Oatmeal, but it’s now readily available in health food stores large and small.  It’s not actually a grain, but a seed somewhat related to rhubarb.  It cooks very similarly to oatmeal, though, is as deliciously versatile and is wonderfully filling on mornings when there’s a lot of day to face.  It’s completely gluten-free and a very healthy-happy food.

Healthy-Happy Buckwheat!

• Completely gluten-free as it’s a seed, so it’s digestible for those with celiac and gluten sensitivities
• Contains a very high level of magnesium, which relaxes blood vessels and therefore contributes to healthy blood flow and is good for the heart
• Lowers LDL cholesterol and raises HDL cholesterol (that’s a good thing…)
• Helps lower and regulate blood-sugar levels by containing chiro-inositol.  Researchers are not sure why this does what it does quite yet, but in humans and animals alike, whole grains containing this compound lowered blood-sugar levels by 12-19% when compared with those given a placebo (check it out at WHFoods)
• Generally high in antioxidants, so is generally an on-your-side superfood

Let’s Cook It!

Some cook buckwheat as an alternative to rice.  I prefer it as a porridge, all gooey and slightly sweet.  Below is my recipe for a coconut-buckwheat cereal.  Alternatives would be to cook with water or an animal milk, then add any variety of vanilla extract, cinnamon, dried or fresh fruits, carob powder, fresh nutmeg, chai… the list goes on.  I prefer coconut milk on some mornings because it makes the porridge thicker and naturally sweet and creamy.  I pressure cook my morning grains normally, as it adds to the digestion ease and also makes the grains that much more moist and fluffy.  Toasting them for a few minutes on dry heat before adding the liquid increases their digestibility.  Directions for pressure-cooking and stove top cooking are below.

Ingredients:

• 1 cup of buckwheat
• 2 cups of liquid – I used rice milk however soy or a can of light coconut milk, topped off with water
• 1 tsp light agave syrup (per serving)
• dried cranberries, golden raisins or blueberries (preferably sugar and nitrate-free)
• raw nuts (I used pecans, but hazelnuts or almonds would also be delightful)

Directions:

1. Pressure Cooking Grains: Add grains and liquid into a pressure cooker, bring up to full heat (you’ll know because it’ll be sizzling away, making lots of noise and releasing some steam), cook for 12 minutes, then turn off the heat and let pressure release naturally.
2. Stove-top Cooking Grains:  Toast the grains in a dry pot on medium heat, stirring continually, until they become nutty and fragrant.  Add the liquid, bring to a boil, then cover and reduce heat to a simmer.   Cook about 15-20 minutes until all the liquid is absorbed.
3. Serve with 1 tsp of light agave syrup per serving, and a small handful of raw nuts and dried fruit.

Note: Adding a non-animal protein such as nut-butter or eggs is a great way to make this breakfast a perfect protein and aid digestion.  I actually rarely do such heavy grains first thing in the morning as I can’t digest nuts well in the early day, but as a sweet-treat and with some extra digestive boosting supplements, it’s a great way to face the rain.

How to make this a dessert? Simmer about 2 1/2 cups coconut milk on the stove, adding 4 tablespoons agave syrup, 2+ teaspoons each of vanilla extract and cinnamon and, if you want to live dangerously, a little dark rum.  Add grains and cook on low until thick and sweet.  Whip a whole egg and add in just before the grains are fully cooked, stirring thoroughly.  Taste and add seasonings to your preference.  Remove to a wide pan and refrigerate until cold.  Sprinkle with cinnamon, raisins and (if desired) a little more agave.

Quinoa Casserole

Yummy and full of good things like Vitamin A, C, Calcium and Iron

Ingredients:

• 1 inch of ginger root peeled
• 4 to 6 gloves of garlic
• 4 to 6 sprigs of Rosemary
• 1 Lemon
• 10 shakes of soy sauce or tamari
• 1 cup of Quinoa
• 2 chicken or 1 turkey breasts
• 4 ounces of goat cheese

How to make it:

1. Begin by placing the ginger, garlic, rosemary, lemon juice, and soy sauce in a food processor or blender and blend them together.
2. Take the two chicken breasts and dice them into small cubes.
3. Mix blended items with the cubed chicken in a bowl.
4. Using a deep pan cook the chicken.
5. Mean while in a pot boil 2 cups of water to 1 cup of Quinoa.
6. After chicken cooks add 4 oz of Goat Cheese to thicken up the sauce.
7. When Quinoa is done cooking combine with chicken.

Nutrition Facts

Serving Size: 2/3 cup

Amount per Serving

• Calories 210 Calories from Fat 108

% Daily Value *

• Total Fat 12g 18%
• Saturated Fat 6g 30%
• Cholesterol 100mg 33%
• Sodium 510mg 21%
• Total Carbohydrate 14g 5%
• Dietary Fiber 2g 8%
• Sugars 4g  
• Protein 12g 24%

• Vitamin A15%
• Vitamin C30%
• Calcium20%
• Iron

Moroccan Chicken

 Bored of eating chicken? Try this tasty version!

Ingredients:

• 1 pound skinless, boneless chicken breast cubed [or turkey]
• 2 teaspoon sea salt
• 1 onion, chopped
• 2-4 cloves of garlic, chopped (to taste)
• 4 carrots, sliced
• 2 stalks of celery, sliced
• 1 Tablespoon minced fresh ginger root
• 1/2 teaspoon paprika
• 3/4 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1/4 teaspoon turmeric
• 1-1/2 cups chicken broth
• 1 cup crushed tomatoes (fresh or canned)
• 1 zucchini, sliced
• 1 Tablespoon lemon juice

How to make it:

1. Prep Time: Approximately 15 minutes.
2. Cook Time: Approximately 30 minutes.
3. Season chicken with salt and brown in a large saucepan (or pot) over medium heat.
4. Remove from pan and set aside.
5. Saute onion, garlic, carrots and celery in the same pan.
6. When tender, stir in ginger, paprika, cumin, oregano and turmeric, stir fry for about 1 minute, then mix in broth and tomatoes.
7. Return chicken to pan, reduce heat to low and simmer for about 10 minutes.
8. Add zucchini to pan and bring to simmering once again; cover pan and cook for about 15 minutes, or until zucchini is cooked through and tender.
9. Stir in lemon juice and serve.
10. Original recipe calls for a can of chickpeas to be added with the zucchini. I have omitted this and instead, serve this dish with spinach couscous.

Easy Peasy Quick Dinner: Cornish Hens in the Crock Pot

I love my crock pot, especially during the winter months when the weather is cold and dreary. 
This is super simple and easy - prep it the night or morning before work and let the crock pot do the leg work.

Ingredients:

• Two frozen Cornish hens
• One can of gluten free chicken broth (or water or white wine)
• Salt
• Freshly ground black pepper
• Onions
• Garlic
• Thyme
• Basil
• Bay leaf
• Baby carrots
• Chili pepper
• Olive oil
• Arrowroot powder as a thickener (optional)

How to make it:

1. Set your crock-pot to low.
2. Pour in some olive oil and then add onions and garlic.
3. Sprinkle with salt, pepper, chili pepper, basil, and thyme.
4. Add the bay leaf.
5. Add frozen hens into crock-pot any way they will fit!
6. Pour in your chicken broth (plain water is also ok, or certain types of wine) and then add carrots.
7. Sprinkle liberally with all of your spices but leave out the garlic and bay leaf.
8. Adjust top to fit snugly and walk away for six hours.
9. Using a meat thermometer, test for doneness. I found ours to be done at six hours, but kept on cooking for seven. It's almost easier to use clean fingers to tear the meat off of the bones versus the traditional fork and knife.

Serving - 1/2 a Hen

	Calories	340
	Fat	25 g
	Saturated Fat	7 g
	Carbohydrates	0 g
	Cholesterol	170mg
	Protein	29 g

Gluten Free Cinnamon Cranberry Flax Muffins

Light and fluffy and great for holidays!

Ingredients:

• 1 cup flax seed meal
• 1/4 cup of rice/arrowroot flour mix or other compliant flour
• 1/4 teaspoon baking soda
• 3 Tablespoons cinnamon
• 1 teaspoon allspice
• 1/2 teaspoon sea salt
• 4 large eggs, beaten
• 1 teaspoon lemon juice
• 1/4 cup olive oil
• 1/3 cup of agave nectar
• 1 Tablespoon vanilla extract
• 1 cup cranberries [optional: currants]
• 3/4 cup chopped walnuts or pecans (optional)

How to make it:

1. Preheat oven to 350F.
2. Liberally grease muffin tins, paper liners do not work well.
3. Mix all dry ingredients in one bowl.
4. Mix all wet ingredients in another bowl.
5. Mix the dry with the wet.
6. Let stand for 10 minutes to thicken.
7. Fold in the cranberries.
8. Fill each muffin cup about half way, and sprinkle with the chopped walnuts.
9. Bake between 15 and 18 minutes or until toothpick inserted in the center comes out clean.
   
   Note:
   To make Cinnamon Currant Flax Muffins, substitute 1 cup of dried currants that has been soaked in boiling water for 5 minutes. Makes about 12 muffins. Keeps up to a week in refrigerator or 3 months in the freezer.

Nutrition

Energy: 153 calories
Proteins: 4 g
Carbohydrates: 22 g
Fat: 6 g
Fibre: 2 g
Sodium: 168 mg

Nutrient and % DV*
Calcium: 7 % / 73 mg
Folate: 12 %
Magnesium: 11 %
Niacin: 9 %
Phosphorus: 9 %

Baked Cod with Lemon-Thyme Salt

You can use this recipe with any white fish fillet. It's very easy to make. I found the recipe on the Whole Foods Website in which they used Tilapia.
 
Ingredients:

• 2 shallots, finely chopped
• 4 Cod fillets, skinless
• Olive Oil
• 1 teaspoon thyme leaves (fresh)
• 1 teaspoon flaky sea salt
• Zest from 2 lemons

How to make it:

1. Preheat oven to 350
2. Sprinkle shallot in the bottom of a baking dish large enough to hold the fish in a single layer
3. Rub each fillet all over with olive oil
4. Place fillets on top of shallots in the baking dish
5. Bake for 15 minutes or until flesh is opaque and flakes with a fork
6. While fish is cooking combine thyme, salt and zest in a small bowl
7. When fish is done sprinkle a little of the thyme mix over each fish
8. Serve immediately
   Note:
   If you have left over thyme mix, it's great on green salads or cooked veggies

• High in niacin
• Very high in phosphorus
• High in potassium
• Very high in selenium
• Very high in vitamin B6
• High in vitamin B12

Gluten Free Buckwheat Pancakes

These are a yummy way to jump start your day!

Buckwheat Pancakes include vitamins, minerals, folate and dietary fiber, as well as protein and carbs.

 

Ingredients:

• 1 cup rice flour
• 1/2 cup buckwheat flour
• 1/2 teaspoon sea salt
• 1-1/2 teaspoon baking powder
• 1-1/4 cup water (or less for thicker pancakes)
• 1 Tablespoon olive oil (or other compliant oil)
• 1 Tablespoon agave, honey, maple syrup or sugar

How to make it:

1. Mix well.
2. Let batter sit 2-4 minutes to thicken for pancakes.
3. Pour straight away for waffles.
4. Pour onto hot, greased griddle or into greased waffle iron.
5. Cook until bubbles form on top, flip to brown evenly.
6. Makes 8 - 10 pancakes (if you make them small) In my waffle iron, this makes 3-4 big waffles.

Gluten-free Bread

Gluten-free Bread with Millet, Sunflower and Buckwheat

from WildHealthFood.com

Most of us do not need to worry about eating a gluten-free bread but there are a few of us out there who do suffer from Celiac Disease or a wheat allergy. Gluten is a protein found in wheat, rye, triticale, barley - for those with Celiac or have a wheat allergy this can cause painful symptoms of anemia, chronic diarrhea, weight loss, fatigue, cramps and bloating, irritability and dermatitis herpetiformis.

A remarkably moist and delicious gluten, dairy and egg free recipe. In this recipe we soak the flours and seeds overnight to make the loaf moist and more importantly, improve digestibility. Soaking grains and seeds de-activates enzyme inhibitors, thereby activating enzymes to synchronize with our digestive processes.


¾ c ground millet
¾ c buckwheat flour
¼ c buckwheat groats
1 c ground sunflower seeds
2 tsp baking powder
½ tsp xantham gum
½ c sunflower seeds
1 c water or whey for soaking flours
2/3 c apple puree (cooked blended apple –skins on is fine)
1/3 c olive oil

Optional additions for a sweeter loaf
½ c chopped dried fruit
1 tsp cinnamon and ½ tsp dried ginger

Overnight: Soak ground millet , buckwheat and ground sunflower seeds in the 1 c of water (or in whey if you make yoghurt/cheese).
In another bowl also cover the sunflower seeds and buckwheat groats with water and leave to soak.

The next day drain the sunflower seeds and groats well in a sieve. Starting with apple puree into the wet flours, mix in all other ingredients now, until just mixed. Place into a greased loaf tin and bake for 30-35 minutes at 180 degrees C until cooked and coming away from sides of tin.

Gluten Free Grilled Veggie Pizza

I am always looking for good tasting healthy meals to feed my family. Kids love pizza so this recipe is a great way to please them and us parents. They get their veggies, which pleases me, and they get their sauce, cheese, and dough, which pleases them! They can’t tell the dough is gluten free so it’s a win win.

Ingredients
Two 12″ GF pizza crusts
Pizza sauce
4 cups shredded Follow Your Heart Vegan Mozzarella or combination of other cheeses
Grilled veggies
Extra Virgin Olive Oil
1 package of Bob’s Red Mill Gluten-Free Pizza Crust Mix prepared as directed.  Will make two 12” pizza crusts. Can be found at Choices, Capers, Urban Fare, Whole Foods...let me know if you find it anywhere else!

Pizza Sauce
2 tablespoons olive oil
2 cloves garlic, minced
½ cup onion, minced
1-28 oz. can Tomatoes
Handful of fresh basil leaves, picked and chopped
1 tablespoon fresh oregano, chopped
Sea salt to taste
Pinch red chile flakes (optional)



*If you don't have time to make your own look for a low sodium marinara sauce as the base and add some flavor with Herbs and spices you may have kicking around.

Heat olive oil in heavy bottomed pot to medium-high and add garlic and onion, and saute until translucent, approximately 2-3 minutes, stirring constantly.  Add tomatoes with juice, basil, oregano, salt, and red chile.  Bring to boil and reduce to simmer.  Let simmer for one hour or until juice is reduced.  Add agave and simmer for another five minutes.  Remove from heat and let stand for another hour before using.  You can even make this a day or so ahead and refrigerate until needed.

Grilled Veggies
1 red bell pepper
Ziploc bag
1 red onion, sliced into rings
1 zucchini, cut in ½ and sliced lengthwise
2 Portobello mushrooms, stemmed
Olive oil
Sea salt
Toss veggies (except red bell pepper) with olive oil and sea salt.  Heat grill to medium-high heat.  Place red bell pepper on grill and turn until skin is complete charred.  Remove and place in Ziploc bag immediately and seal.  Set aside.  Mark all vegetables on the grill.  Do not over cook vegetables.  Remove from grill and set aside.  Remove red pepper from Ziploc and remove the charred skin and seeds.  Cut pepper into medium dice.  Slice mushroom into thin slices.

Assembling Pizza
Two 12” GF pizza crusts
Pizza sauce
4 cups shredded Follow Your Heart Vegan Mozzarella or combination of other cheeses
Grilled veggies
Extra Virgin Olive Oil
Preheat oven to 450 degrees.  Spread pizza sauce on pizza crust.  Sprinkle cheese over the sauce.  Assemble veggies on top of cheese.  Brush olive oil on crust with pastry brush.  Bake for approximately 15 minutes or until crust is golden brown.   Let cool for a few minutes. Slice and serve.

Grilled Corn Salad with Green Beans and Tomatoes

Grilled Corn Salad with Green Beans and Tomatoes

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Items to add:

• 1 teaspoon Dijon mustard
• 3 tablespoons sherry vinegar
• 1/4 cup extra virgin olive oil
• Salt and pepper
• 4 ears corn, grilled
• 1 pound green beans, blanched and cooled
• 1 pint cherry or grape tomatoes, halved
• 1/2 red onion, thinly sliced
• 1 cup basil leaves, thinly shredded
• 4 ounces ricotta salata, shaved

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Serves 8

Next time you have the grill warmed up, throw on some extra corn on the cob to make this easy summer side dish. It's a great complement to any outdoor party.

Ingredients

1 teaspoon Dijon mustard
3 tablespoons sherry vinegar
1/4 cup extra virgin olive oil
Salt and pepper
4 ears corn, grilled
1 pound green beans, blanched and cooled
1 pint cherry or grape tomatoes, halved
1/2 red onion, thinly sliced
1 cup basil leaves, thinly shredded
4 ounces ricotta salata (firm ricotta), shaved

Method

Prepare vinaigrette by whisking together mustard, vinegar, oil, salt and pepper. Set aside.

Cut kernels off corn cobs and put in a large bowl. Add beans, tomatoes, onion and basil. Drizzle vinaigrette over and toss to combine. Top with ricotta salata and serve.

Nutrition

Per serving (about 6oz/179g-wt.): 160 calories (90 from fat), 9g total fat, 2.5g saturated fat, 5mg cholesterol, 210mg sodium, 16g total carbohydrate (4g dietary fiber, 4g sugar), 4g protein

Complete Protein: Quinoa with Sweet Potato

As a foodie and a personal trainer, I have recommended this amazing and versatile grain in place of rice (or couscous, pasta ...even some desserts!). Quinoa as it's one of the most energizing foods that is also completely vegetarian, but contains all the essential amino acids to make it a complete protein. In short, this means that quinoa can easily replace the meat portion of your meal without sacrificing the very important protein component of a healthy balanced meal.

Quinoa with Sweet Potato

Ingredients
1/2 cup organic white quinoa (rinse before cooking or let soak overnight to release the saponins)
1 cup of filtered water
2 tbsp of grated organic orange rind
3 tbsp orange juice
1 tbsp of grated fresh ginger
1/2 cup slivered almonds
1 sweet potato, cooked and cut up into chunks *
1/4 cup extra virgin olive oil
2 generous cups of spinach

Method
Bring quinoa to a boil and then let simmer for 12-15 minutes. 

Remove from heat and let cool only slightly. 

Place into a medium size bowl and add orange rind, juice, ginger, almonds, sweet potato, spinach and olive oil. Mix all the ingredients together.

* Sweet potato: You can bake it for 35-40 minutes at 350F or boil it for 10-15 minutes until fork tender.

Great anytime: tabuleh, tabouleh, tabouli

 Whatever way you spell it, this Middle Eastern dish is an all-in-one vegetarian meal full of freshness from the star ingredient, parsley.

Parsley is an unappreciated herb as it's usually just relegated to that of a garnish for fish, but as the Healthy Foodie recently pointed out, it's packed with nutrition benefits and it's high time we gave this herb the love and respect it deserves.



Parsley factoids:

• It's a relative of the celery family, a source of vitamin A, C, K, folate and iron.
• Contains the volatile oil myristicin, which has been shown to inhibit lung tumour formation in animal studies.
• It activates the enzyme glutathione-S-transferase, which helps attach the molecule glutathione (incredible antioxidant) to free radicals that would otherwise damage the body.
• The flavonoids in parsley called luteolin, have been shown to function as an antioxidant that combines with highly reactive oxygen-containing free radical molecules.
• It's a diuretic: Studies prove it's an effective natural way to reduce water retention, especially if you have swollen feet when pregnant or get bloated during certain times of the month (this is my personal health secret for combating bloating)

Fresh Tabuleh

Ingredients:
2 cups cracked wheat (bulgur)
2 cups very hot water
1 red pepper, chopped
2 small tomatoes, chopped
1 bunch green onions, (8) sliced
1/2 cup fresh chopped mint
2 cups fresh chopped parsley
1 clove garlic, minced

Dressing:
1/2 cup fresh lemon juice
3/4 cup extra virgin olive oil
Sea salt and pepper to taste

Soak the cracked wheat in the hot water until the water is absorbed, about 30 minutes. For a gluten-free option use quinoa instead, follow these recipe instructions for quinoa preparation. When it's ready, drain any excess water. Prepare the vegetables for the salad and mix the dressing ingredients together. Set aside. Add to the wheat bulgur, toss altogether in a medium bowl.

Serve chilled. Makes about eight cups or 12 to 16 servings.

Recipe Makeover: Almond Butter Rice Crisps

We all have fond memories of Rice Krispie Treats as children - the sweet, gooey marshmallow mixed with crunchy rice cereal - how can you not love them?

As adults, and in some cases also parents ourselves, we want to share those wonderful memories that we associate with these yummy treats. However, older and wiser, we know that the sugar content is rediculously high and not so wonderful on our bodies and teeth.

THE SOLUTION?

Replace the marshmallow with Almond Butter!


Think of this as a healthy version of Rice Krispie squares that actually tastes better. Really!
Did I mention they are gluten-free too?

I can't promise you won't want to eat more than one because they taste so good (some self control is needed!), but I can assure you that you won't eat the whole batch because the protein and good fat from the almond butter will leave you feeling satisfied and keep cravings away. One of the reasons for this is that protein and fat take much longer to digest than carbohydrates.

Almond Butter Rice Crisps

Ingredients:

6 cups brown rice crisps (you can use cereal for this)
2/3 cup raw honey
2/3 cup almond butter
1 teaspoon vanilla
1 tsp cinnamon

Method:

Line a 11 x 7 inch pan with parchment.

Slowly heat the honey, nut butter, vanilla and cinnamon over low heat, stirring constantly, until blended.

Immediately (while the mixture is still warm) toss the rice cereal with the nut butter mixture in a large bowl until very well coated. Pour the cereal into your prepared pan and press into all the corners.

Allow to cool in the refrigerator for about 30 minutes. When cool and firm, lift out of the pan by the parchment and slice to your desired size.

Cucumber Avocado Soup

After Mondays post on the benefits of eating avocado...I hunted for more recipes to use this delicious fruit. If you love gazpacho, then you'll love this recipe. If you have any in your recipe box please share in the comments or email me!!!

The ingredients are reminiscent of a spa treatment – cucumber, avocado and yogurt... if you have extra why not use some for a facial?

By request of my doctor (due to several cluster migraines and painful acid reflux in the last few months) that I do an elimination diet to see if it is something in my diet that is triggering my migraines. This is one of many I will posted during the next few weeks as I embark on this new adventure. To learn more about the elimination diet refer to my previous post

Both cucumbers and avocado are health promoting foods. Avocados in particular are a source of good monounsaturated fat that's proven to help lower cholesterol. Adding healthy fat to a meal is essential to feeling satiated. I eat cucumbers for three skin-loving reasons: vitamin C, high water content and silica.

Cucumber Avocado Soup

Ingredients:

4 cups of cucumber, peeled and seeds removed and cut into small chunks
2-3 avocados, peeled, pitted and mashed
2/3 cup organic plain yogurt (non-fat is fine, but it will be much more delicious with full-fat)
Juice from 2 freshly squeezed limes
1 clove of minced garlic

Method:

Place the cucumbers in a food processor or blender and puree until completely smooth. Add the avocados, yogurt, lime juice, garlic and blend until smooth. Place in fridge until completely cooled, season to your taste. Serve with a drizzle of EVOO.

ENJOY on a hot summer day!