Food as Medicine
Posted: October 15, 2014 Filed under: Food and it's Impact on Our Health Leave a comment
Low Iron Intake During Pregnancy Linked to Autism
Posted: October 15, 2014 Filed under: Food and it's Impact on Our Health 1 Comment“The researchers examined the mothers’ iron intake, including vitamins, other nutritional supplements, and breakfast cereals during the three months prior to pregnancy through the end of the pregnancy and breastfeeding.”
What astounds me about this article is that NOT ONCE does it mention raising iron levels through proper nourishment with FOOD! I does make one reference to fortified breakfast cereals. The only problem here is that cereals are so devoid of nutrients that they have to fortify them. AND that are 100% empty carbs!
In actuality most Americans are deficient in iron, Vitamin D and calcium. In examining food diaries for the last 30 years I have seen ONE food diary that the client met her needs for these nutrients. ONE person. This is an issue for all Americans, not just pregnant ones.
How have we gotten so far from eating real food, realizing that great health starts with being well nourished.
Americans average 1400 calories, do not eat enough fat or protein, live on carbs. It’s no wonder we are massively unhealthy.
So how to meet our need for iron?
- Red meat.
- Poultry.
- Seafood.
- Dark green leafy vegetables, such as spinach.
- Dried fruit, such as raisins and apricots
- Eat 2000 calories a day, 33% from fat, 33% from protein and 33% from carbs
- Drink fresh vegetable juices and bone stock daily. Cook with demi’ glace’ and bone stocks.
- Avoid grains and dairy products.
- Make 75% of your fat intake saturated fats.
- Avoid ingesting vegetable oils, eat the foods they came in- olives, avocados, nuts and seeds.
Coconut Chocolate Chip Cookies
Posted: October 13, 2014 Filed under: Recipes Leave a comment Recipe By :Millie
Serving Size : 18
3/4 cup coconut flour
1/3 cup butter
5/8 cup brown sugar
3 whole egg
1/3 teaspoon vanilla
1/16 teaspoon salt
7/8 cup grated coconut
1/2 cup chocolate chip
1) Mix butter, sugar, eggs, vanilla and salt.
2) Stir in coconut and coconut flour. Mix well, add chips.
3) Drop batter on to buttered cookie sheet, pressing to make them as thin as you want.
Bake at 375 for 18 minutes.
Chicken with Mustard Brandy Cream Sauce
Posted: October 13, 2014 Filed under: Recipes Leave a comment
Serving Size : 4
Categories :
4 whole Boneless — Skinless Chicken Breasts
2 Tablespoons Butter
3 whole Garlic Cloves — Minced
1 cup Brandy (or White Wine If Preferred)
2 1/2 Tablespoon Dijon Mustard
1 1/2 teaspoons arrowroot powder
1/4 cup Almond Milk — (to 1/2)
1/4 cup Chicken Broth — (to 1/2)
Salt And Pepper — to taste
1) Cut the chicken breasts in half lengthwise so that you have eight smaller, thinner chicken cutlets. Salt and pepper both sides.
2) Heat butter in a large skillet over medium-high heat. Cook cutlets on both sides until nice and golden brown and cooked through. Remove chicken from the skillet and keep on a plate.
3) Add garlic and sauté it for a minute, stirring to make sure it won’t burn. Next pour in the brandy (or wine if using) being careful if cooking over an open flame. Then just let the booze bubble up and cook until it’s reduced by half.
4) Throw in the mustard and stir to combine, then pour in the cream that you have stirred in the arrowroot powder to. Stir in chicken broth, adding more if the sauce seems too thick. Taste sauce and adjust whatever you think it needs. Add chicken breasts back to the pan, nestling them into the sauce. Allow sauce to cook for another few minutes, shaking the pan if needed to move things around.
Crispy Sweet Potato Gnocchi- Gluten-free!
Posted: October 6, 2014 Filed under: Recipes Leave a commentWhen I was a vegetarian, back in my 30’s, someone served me gnocchi. I was underwhelmed. A glob of pasta, kinda..with very little flavor. So I started playing wit the recipe. Here is my Crispy Sweet Potato Gnocchi.
5 large red-skinned sweet potatoes- baked well done
5 teaspoons plus 2 tablespoons salt
4 cups sweet rice flour — (about)
4 whole eggs
2 cups cornmeal
2 teaspoons cumin
2 teaspoons smoked paprika
salt and pepper
7 tablespoons honey
2 tablespoons Dijon mustard
1) Butter a large baking sheet. Cut cooled sweet potatoes in half. Scrape sweet potato flesh into medium bowl and mash; transfer 3 cups to large bowl. Add 2 teaspoons salt mash to blend. Mix in eggs, then flour, about 1/2 cup at a time, until soft dough forms.
2) Preheat oven to 455°F.
3) Bring large pot of water to boil; add 2 tablespoons salt and return to boil. Working in batches, forming golf ball size rounds, drop into boiling until tender, 5 to 6 minutes. They are ready to lift out when they float.
4) Using a slotted spoon, transfer gnocchi to the bowl with the cornmeal and spices, roll in cornmeal. Transfer gnocchi to buttered rimmed baking sheet.
5) Bake until gnocchi is very crispy, about 30 minutes.
6) Mix honey and Dijon mustard, dip gnocchi in sauce to serve.
Article: Why You Should Think Twice About Eating Shrimp
Posted: September 25, 2014 Filed under: Food and it's Impact on Our Health Leave a commentWhy You Should Think Twice About Eating Shrimp
Upcoming Cooking and Nutrition Class
Posted: September 24, 2014 Filed under: Food and it's Impact on Our Health, In The Kitchen with Millie- How To's 1 Comment![]()
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My next Cooking and Nutrition Class begins October 15th and the two following Wednesday evenings.
The 3 sessions class will meet on Wednesday evening from 7-9 beginning on October. We will meet in the home of Delle Stockton, near Bold Bean. Exact location will be emailed to you when you register.
This is an in depth look at what constitutes a diet (what we eat) that truly nourishes the body. This will give you the tools to heal, lose weight, heal the immune system, manage diabetes and recover from food allergies. Mot people lose about 15 pounds during the coarse of the class, if needed.
Cost is $150 per student, we eat a whole meal each night and the last class is all desserts! Class is lactose, soy and gluten free.
Class is limited to 12 students. Please send checks to me at 1257 Glen Laura Rd, Jax, FL 32205
Salmon Lasagna with Roasted Red Pepper Sauce and Fresh Basil
Posted: September 17, 2014 Filed under: Recipes 2 CommentsServes 4

1 tablespoon butter
1 1/2 pounds skinless fresh salmon fillets
14 ounces jar of roasted red pepper — drained
1 teaspoon dried basil
1/2 cup fresh basil leaves
9 dried lasagna noodles — cooked, rinsed
1/2 cup soy sour cream
12 ounces jar of marinara sauce
1 cup caramelized onions
1/2 teaspoon garlic
1/4 teaspoon salt
1/8 teaspoon pepper
4 tablespoons soy parmesan
1) Sauté onions in butter to caramelize, add minced garlic when onions are ready, sauté briefly. Add dried basil, sauté, covered, for about 5 minutes.
2) Meanwhile, bake salmon at 350 for 15 minutes. Break up with fork after it is baked.
3) In a food processor bowl, process or blend the roasted peppers till nearly smooth. Add sour cream, 2/3 of the parmesan, marinara, onion mixture. fresh basil, salt, and pepper. Process or blend till combined. Set aside.
4) TO ASSEMBLE: Lightly grease a 2 quart rectangular baking dish. Place a thin layer of sauce, top with salmon, top with sauce. Continue layering, ending with sauce.
5) Bake, covered, in a 375 degrees oven for 30-35 minutes, or till heated through. Uncover, top with parmesan, bake another 10 to 12 minutes. Let stand for 10 minutes before serving.


