Vegetable Soup

Quick and Easy Vegetable Soup

Quick and Easy Vegetable Soup

My mother, a great cook, used to spend an entire day making split pea soup. No wonder I never liked to cook. I thought everything took an entire day to make!

Making soup from scratch can sound daunting but this recipe proves it doesn’t have to be. My husband calls this my “refrigerator soup” because it changes depending on what I have on hand. That is true but it also means your family won’t get bored!

The key to a healthy meal is ensuring you have a nice balance of nutrients and opting for those particular vegetables that are superfoods in their own right. These particular “gems” of the plant kingdom boast anti-inflammatory properties, they are anti-cancer and filled to the brim with healthy nutrients. What more can you ask from dinner?

Please let me know how you enjoy this and any varieties you come up that you enjoy.

 

Ingredients

1 Tablespoon organic avocado oil

1 medium organic onion, finely chopped

1 clove of organic garlic, finely chopped

½ cup red lentils, washed and picked over to remove any rocks

2 organic carrots, sliced

2 organic stalks of celery, sliced

2, 10 oz cans chopped organic tomatoes

1 quart organic vegetable broth

2 cups chopped organic kale, ribs removed

½ teaspoon organic oregano

Salt and pepper to taste

[Optional: 1 bag of Quorn chik’n tenders or 1 can organic cannellini beans]

 

Method

To a large saucepan over medium heat, add oil. Once the oil is warm, sauté the onions and garlic until transparent, about 3 to 4 minutes.

Add the lentils to the saucepan and stir to coat with the oil.

Next add the carrots and celery and sauté for an additional 3 to 4 minutes.

If anything is starting to stick, splash with some vegetable broth.

Add the chopped tomatoes and vegetable broth, stirring to combine all the ingredients.

Add the oregano, salt and pepper, stir once more and allow to simmer covered about 10 minutes more.

If you’re going to add the Quorn or beans, do so now and continue to cook about 4 minutes more. If not, add the kale now, stir and taste for seasoning.

Once the kale has wilted into the soup you are done! I like me vegetables with a bit of “tooth” but if you want to cook them longer you can.

Buon Appetito!

Dr Vikki Petersen, DC, CCN, CFMP
Founder of Root Cause Medical Clinic
Author of “The Gluten Effect”




Cinnamon Raisin Cookies

Cinnamon Raisin Power Cookies

Cinnamon Raisin Power Cookies

These are my new favorite cookie. My daughter wanted a healthy cookie that could act like a healthy snack. It needed to be filling, but healthy, delicious and not too sweet. I think we accomplished it.

No one needs another cookie filled with refined, over-processed ingredients that cause you to crave sugar, gain weight and feel tired and cranky because it upset your blood sugar. Some people might think the taste is “worth it”, but it’s just not true in my opinion. There are too many delicious options that create none of the liabilities of traditional store or bakery-bought cookies and we have many here on this site. I do think this one is going to be a new favorite for you and your family!

When it comes to cookies you want something to taste good and satisfy you, but that doesn’t have to come with ingredients that create inflammation, weight gain, a roller coaster of blood sugar and move you towards diabetes and heart disease. That may seem like a lot of damage from a single cookie. Well, not just one, of course, but do you know anyone who eats just one?

My point is that food is information, and the information you want to give your body should be energizing, nourishing and healing.

I’m really building up these cookies, aren’t I? Well they are gluten-free, diary-free, plant-based and free of refined flour and sugar. The nuts, seeds and date sugar are whole foods, meaning they won’t create a spike in blood sugar and should keep you satisfied for hours.

Let me know how you enjoy them and what varieties you come up with!

 

Makes 24 cookies

Preheat oven to 350 degrees

Line cookie sheet with parchment paper

 

Ingredients

Dry ingredients

1 cup certified gluten-free rolled oats or organic quinoa flakes if avoiding oats

1/2 cup organic almond flour

1/2 cup organic date sugar

1 tsp ground cinnamon

1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp Himalayan sea salt

1/2 cup organic raisins or dried cranberries

1/2 cup organic almonds or walnuts, chopped

1/2 cup organic sunflower seeds or chopped pumpkin seeds

 

Wet ingredients:

2 flax eggs (combine 2 Tablespoons ground organic flax seeds with 3 Tablespoons hot water. Stir together and allow to thicken for at least 5 minutes)

1/4 cup melted organic coconut oil. Use refined coconut oil if you don’t like the flavor of coconut.

1/2 cup organic almond butter or peanut butter

1 tsp vanilla extract

 

Method

Place all dry ingredients, except the dried fruit, nuts and seeds, in a medium bowl and combine with a whisk. Place all wet ingredients in a small bowl, whisk to combine.

Add wet ingredients into the dry ingredients, stirring to fully combine. Lastly, add the dried fruit, nuts and seeds of your choice to the bowl and combine.

The batter will be quite thick. Use a heaping tablespoon and place the cookies onto your cookie sheet. The cookies are about 2 inches in diameter. Flatter them with a back of a spoon or your fingers. They will not spread as they cook.

Bake for 8 – 10 minutes until golden brown.

Place on a cooling rack until fully cooled.

 

Buon Appetito!

Dr Vikki Petersen, DC, CCN, CFMP
Founder of Root Cause Medical Clinic
Author of “The Gluten Effect”




Minty and Sweet Green Smoothie

Minty and Sweet Green Smoothie

Minty and Sweet Green Smoothie

If you like the taste of mint this is a fun, creamy and sweet smoothie that’s still healthy for you. I call it a “beginner” smoothie because it’s pretty sweet. If you’re not a beginner but enjoy mint, consider lessening the banana or date ingredients a bit.

There are many people who have a “green” phobia when it comes to food. Unfortunately it’s often the result of someone saying “vegetables are yucky” or “I hate green food” to them when they were young. Some people come to the decision on their own, but when I question patients about their dislike of all foods “green”, they frequently say it began in childhood when a parent or other adult informed them vegetables tasted bad.

Fortunately I was a doctor before I was a mother so I made certain to make green vegetables “fun” and spoke of how delicious they were. All three of my children are good vegetable eaters as a result. Three does not make a definitive study, I know, but I also believe another factor is the quality of the vegetables you buy and how they are prepared. You can take perfectly fresh and delicious broccoli, as an example, overcook it until it’s a sickly grey-green color, and it will taste horrible. Similarly, fresh and organic vegetables will taste very different from those that are less fresh and laden with chemicals.

If you are new to eating “green”, this smoothie and several others on this site will be fun for you. I’ve said it before, but it’s worth repeating: I dislike eating spinach, raw or cooked, yet most days I have two large handfuls of organic baby spinach in my smoothie. Why? I can’t taste it. The taste is completely masked by the other ingredients in the smoothie. It’s perfect – you get the benefits of the fiber, iron, protein, vitamins and minerals spinach provides while not tasting it if you’re like me and don’t like it.

I hope you enjoy this smoothie and it begins to move you towards liking “green”. The green vegetables are some of the most healthy, filled with anti-oxidants, anti-inflammatory and anti-cancer properties.

 

Ingredients

Serves 2

2 cups organic coconut milk, unsweetened or any plant based milk of your choosing.

2 cup organic baby spinach leaves or baby kale

½ cup fresh organic mint leaves

2 organic bananas, fresh or frozen

4 organic medjool dates, pitted and steam removed – soak for 15 minutes or more in hot water

1 teaspoon vanilla

1 cup ice [Optional depending on your taste for cold or icy beverages]

 

Method

Place all ingredients in high speed blender and blend until smooth and creamy.

 

Buon Appetito!

Dr Vikki Petersen, DC, CCN, CFMP
Founder of Root Cause Medical Clinic
Author of “The Gluten Effect”




Saint Patrick’s Day Creamy Green Smoothie

See “Green” with this Delicious Smoothie!

St Patrick’s Day may be the day Americans think “green” but if they embraced the type of green found in this creamy and luscious smoothie America would be a great deal healthier.

Forget the green beer, artificially green colored food and embrace the green Mother Nature supplies naturally. In fact, consider taking the rest of the month to see how much green you can get in your diet.

The recipes we have on this site have a lot of “green” ingredients. The recipes are uber healthy while being simultaneously fast, easy and delicious. Even the green haters in your life will like them – if they close their eyes! And speaking of those a little suspicious of green or anything labeled “healthy”, consider adding some extra banana and/or dates as mentioned below in the ingredients. It’s okay to boost the sweet naturally while a newbie to healthy eating is getting accustomed to it. Once they’re “hooked”, you can decrease the sweet a little and they won’t even notice.

We have many smoothies on the site, but it’s always fun to add another one to the line-up. Different healthy ingredients provide different health benefits.

This smoothie has healthy spinach for anti-oxidants, iron and protein. Flax seeds are an excellent source of fiber and help to lower blood pressure. Cashews lend creaminess and are a healthy fat and protein source.

Please let me know how you enjoy this and any varieties you come up with.

 

Ingredients

2 handfuls of organic baby spinach or baby kale

½ organic banana [if you want it sweeter, use the whole banana]

1 tablespoon ground flax seeds

1 cup organic coconut water, coconut milk or any plant-based milk of your choice

¼ cup organic raw cashews

Optional: 2 pitted dates, soaked for at least 20 minutes in hot water

1 cup ice – optional

 

Method

Place all ingredients in a high-speed blender and blend until smooth and creamy. If you like it icy cold, add the ice. It’s optional depending on your preference.

 

Buon Appetito!

Dr Vikki Petersen, DC, CCN, CFMP
Founder of Root Cause Medical Clinic
Author of “The Gluten Effect”




Detox Smoothie

Beet and Ginger Detox Smoothie

Beet, Apple, Ginger Detox Blast

This was a sweet little discovery I enjoyed after a recent lecture I gave at Samsung. They have a gorgeous new building here in Silicon Valley and they were gracious enough to give me access to their amazing café.

I’m not the easiest person to feed so I wasn’t optimistic, but I also didn’t want to be rude and refuse the invitation. It was a gorgeous café with a multitude of healthy eating options but the one that I felt safest enjoying was a juicing station. All the fruits and vegetables were out on display, looking fresh and delicious. They were willing to make whatever I wanted and for some reason the beets called out to me.

I tend to avoid beets, especially the red ones, because they stain my cutting board and hands, so I decided to create something I wouldn’t normally make at home.

Beets shouldn’t be avoided because they are incredibly healthy and detoxifying. Ginger is a wonderful anti-inflammatory. The apples are mostly there for a sweet balance but remember they are unhealthy unless organic – they are part of the Dirty Dozen and very high in pesticides otherwise.

This recipe is what I created with some tweaks, because at home I don’t have a juicer (most people don’t), but I do have a blender.

The beauty of a blender vs. a juicer is that all the healthy fiber is present from a blender, and locked within that fiber is healthy antioxidants. So keep the blender; maybe consider investing in a fancy high speed one, I love my Blendtec, but otherwise I don’t recommend getting a juicer.

The only potential downside is if you like a “juice-like” vs “smoothie” texture. If you need to acquire the taste of the thicker version, please do so; it is infinitely healthier for you.

 

Ingredients

½ cup chopped organic golden beet, peeled. You could also use a red beet.

2 organic apples, peeled. Pick whichever brand you find the sweetest, just make sure it’s organic.

½” organic ginger, peeled and cut into small pieces.

¼ cup filtered water

Handful of ice (optional)

 

Method

Place all ingredients into a high-speed blender (I use a Blendtec) with 1/4 cup water and ice, if you’re using it. Depending on how thick or thin you like it, use more water and/or ice.

Blend on high speed until smooth.

Taste and add more ginger if you like more “heat”.

 

Buon Appetito!

Dr. Vikki Petersen DC, CCN
IFM Certified Practitioner
Founder of HealthNOW Medical Center
Author of “The Gluten Effect”
Author of eBook: “Gluten Intolerance – What You Don’t Know May Be Killing You!”




Chia Pudding with Vanilla

Vanilla Chia Pudding

Vanilla Chia Pudding with a Healthy Punch

I love pudding and I love eating ingredients that are super healthy. Chia pudding therefore, is the perfect trifecta. It’s creamy, luscious, a little sweet, plus it’s rich in omega 3 fatty acids, has lots of fiber to keep the gut healthy (even more than flax seeds), and it’s high in lignans, phytonutrients found throughout plants, though especially high in chia seeds and flax seeds.

Lignans, actually their precursors, are what you find in chia and flax (and other foods such as whole grains, kale, and sesame seeds). A healthy gut flora is required to turns them into actual lignans, which we can then absorb. This is why we focus on the health of the gut flora with our patients. When it’s poor, absorption of nutrients is compromised along with an ability to detoxify.

We think of our liver as our detoxification organ, but in fact our gut flora, with 100 trillion organisms, represents an even greater detoxification capacity.

Why do we want to eat lignans? They appear to extend life expectancy, especially in regards to cancer. Intake is associated with improved survival among postmenopausal women with breast cancer – a study revealed it cut mortality risk by 50%. Is it only good for women? Nope. It helps with prostate health as well.

So I wasn’t exaggerating when I called this a healthy pudding!

Please let me know how you enjoy it!

Ingredients

1/2 cup raw organic almonds

1 – 1 1/2 cups filtered water, amount of water depends on how you thick you like your finished product.

2-4 organic, pitted dates, soaked in hot water for at least 20 minutes. Depending on the degree of sweetness you desire, use more or less.

1/2 teaspoon vanilla extract

pinch of Himalayan sea salt

2 1/2 – 3 Tablespoons organic chia seeds. (Option: utilize 1/4 cup cooked organic quinoa to replace half the chia seeds.)

1/2 teaspoon ground cinnamon

1-2 Tablespoons organic raisins. You could also use goji berries or any fresh fruit to top your pudding.

 

Method

Blend the almonds, water, soaked dates, vanilla and salt in a high speed blender until smooth and creamy. I recommend starting with about 1/2 to 3/4 cup of water at first to ensure all the almonds get blended. Then you can add the rest of the water as needed to get the thickness of milk you desire. Using 1 cup of water it will be the consistency of a thick milk.

Adding the chia thickens the mixture considerably. If you like your chia pudding more soupy, add more water so that you start with the consistency of a typical almond milk. If you want the pudding more like mousse, start with a thicker milk.

Pour into a container that you can cover and refrigerate once you add the chia seeds.

Add the chia seeds and cinnamon to the milk mixture; stir well and refrigerate for at least a couple of hours or overnight. The pudding will thicken up during this time.

Remove from the refrigerator and top with raisins or fresh fruit as you desire.

If for some reason you find the pudding is too thick for your liking, it’s very easy to place it in the blender with a little extra almond milk or even coconut milk if you have it on hand.

Buon Appetito!

 

Dr. Vikki Petersen DC, CCN
IFM Certified Practitioner
Founder of HealthNOW Medical Center
Author of “The Gluten Effect”
Author of eBook: “Gluten Intolerance – What You Don’t Know May Be Killing You!”




Banana Shake

Banana Wellness Shake

Banana Date Green Smoothie for Beginners!

Green smoothies can be a little frightening for some, especially those for whom the color “green” somehow means yucky. I love this smoothie because if you close your eyes and taste it, you’ll love the sweet, creamy deliciousness that reminds you of a banana shake. When you open your eyes and see the beautiful green, you’ll just have to conclude green can be delicious! It’s a great plan, right?

Seriously though, this smoothie is packed with 2 cups of healthy baby spinach that the person enjoying it will never taste. It’s really the perfect introduction for kids and adults who are “green-phobes”.

This recipe was adapted from Emily von Euw, author of thisrawsomeveganlife, a blog. Hers wasn’t green and was more of a healthy dessert, then a smoothie. I put my healthy spin on it, adding greens, increasing some ingredients and decreasing several that made it overly sweet. It’s still plenty sweet and dessert-like, but no apologies are needed because every ingredient is super healthy.

The recipe calls for a frozen banana. Bananas are a staple in our house but I don’t like their flavor once they’ve become overripe. Because they’re fun to have frozen for smoothie and easy vegan “ice cream”, I’m frequently breaking one or two into quarters and throwing it into the freezer in a zip lock baggie. If you don’t have a high speed blender like my Blendtec, probably best to slice the bananas and then freeze; it will be easier on your blender.

The recipe also uses dates, a common sweetener in healthy sweet dishes. Dates must be soaked before blending. Even high speed blenders won’t tolerate unsoaked dates. If you’re in a rush pour near boiling water over them and let them soak about 20 minutes. I often take a good cup or two of dates and soak them. I use about 1/4 to 1/2 cup for a recipe and then I put the remaining dates, still soaking in water, in the refrigerator. They’ll keep several days that way and you don’t need to wait for them to soften.

I hope you enjoy this delicious and healthy smoothie. Please let me know any variations you come up with and if this persuaded anyone in your life to trust (and dare we say “love”) green!

 

Ingredients

1 organic frozen banana

1 cup vegan organic milk – I used unsweetened plain almond milk.

2 cups organic baby spinach leaves

4 pitted organic dates, soaked in hot water for at least 20 minutes

1 Tablespoon raw organic nut butter – I used almond butter

1/4 – 1/2 teaspoon organic cinnamon

1/4 teaspoon vanilla

Method

Take all the ingredients and blend until smooth. You can top it with a dash of cinnamon or nutmeg.

 

Buon Appetito!

Dr. Vikki Petersen DC, CCN
IFM Certified Practitioner
Founder of HealthNOW Medical Center
Author of “The Gluten Effect”
Author of eBook: “Gluten Intolerance – What You Don’t Know May Be Killing You!”




Brussels Sprouts and Beans with Cream Sauce

Brussels Sprouts and Beans

Ah, the Brussels sprout – for years I didn’t know it was “Brussels” with an “s”, a la the city in Belgium. The adorable little Brussels sprout is a mini cabbage and is part of the cruciferous vegetable family. This is significant because the crucifers are some of THE most healthy vegetables and ones you want to try to include in your diet daily. Also in the family is kale, broccoli, cauliflower, cabbage, arugula, collard greens and bok choy.

I’m always trying to find new ways to get these anti-cancer, anti-inflammatory vegetables into my diet in a fun and flavorful way.

This recipe is easy and couldn’t be more healthful. It includes beans, another very healthy ingredient you should try to get in your diet daily. Did you know beans are not only ridiculously inexpensive but they are protective against cancer and in fact, extend your life expectancy?

Do beans give you gas? If so, start with just a very small amount and build up – your body should adjust to these beautiful, healthy ingredients. If you’re still having trouble, your digestive tract needs some help. Give us a call – 408-733-0400.

I top this dish with a Poblano Cashew Cream Sauce that takes it to a level of a dish from a gourmet restaurant.

Please let me know how you enjoy this and any variations you create.

 

Ingredients

1-2 Tablespoons avocado oil

16 ounces organic Brussels Sprouts, trimmed and halved

1 Tablespoon organic garlic, minced

1/2 – 3/4 cup organic vegetable broth

1 box (or can if BPA free) organic garbanzo or gigantes beans, drained and rinsed

1 1/2 cups organic mushrooms, sliced – I use crimini

 

Method

Take 1 tablespoon of oil and saute mushrooms on high until lightly browned. If they start to stick or get too brown in places, splash with a teaspoon or two of veggie broth.

Once the mushrooms are cooked, remove them from the pan and place in a separate bowl.

Take the 2nd tablespoon of oil and put it in your skillet over medium-high heat. When the oil is heated, add the Brussels sprouts and cook, stirring occasionally, until golden brown, about 8 to 10 minutes. Add the minced garlic and cook for another minute. The garlic can burn easily so keep stirring.

Add the vegetable broth to the skillet and bring it to a boil. Add the strained and rinsed beans, salt and pepper and reduce the heat to a simmer until the beans are heated through, about 3 to 5 minutes.

It’s ready to serve. Top with Poblano Cashew Cream Sauce – the recipe is found here.

 

Dr. Vikki Petersen DC, CCN
IFM Certified Practitioner
Founder of HealthNOW Medical Center
Author of “The Gluten Effect”
Author of eBook: “Gluten Intolerance – What You Don’t Know May Be Killing You!”




Nut and Seed Bread

Scrumptious Nut and Seed Bread –Incredibly Fast and Easy

Delicious Nut and Seed Bread – gluten-free and plant-based

I don’t each much bread and I don’t recommend it for patients. Why? It’s refined. Even if it’s gluten-free, when you take a healthy grain and grind it into flour you now have a refined carbohydrate – one that will raise your blood sugar, cause you to crave sweets and move you in the direction of weight gain and degenerative disease. Poor bread; I’ve labeled it a nutritional criminal!

But what if you could enjoy a rich, satisfying bread that had no flour? And what if that bread required no bread making machine, no yeast, no chopping, and nothing more than a bowl and a spoon? Sound too good to be true? I know, but this bread is all that – a one bowl, no rising, simple, basic and whole food bread.

There’s a story behind this bread: My son traveled to Russia where awareness of gluten is limited. The family he was visiting was in the food business and they kindly created a bread for him that was gluten-free. When he described it as “some nuts and seeds smooshed together”, I was intrigued.

Upon researching, I discovered several recipes that used nuts and seeds and my son agreed the pictures looked very similar to what he enjoyed in Russia. I typically acknowledge the source of a recipe, but the recipe I used for inspiration was already duplicated on many website; therefore I didn’t know to whom to attribute authorship. As usual, I made some changes, endeavoring to make it as healthy as possible, and I love the way it turned out.

I think you’ll be amazed how easy and tasty this bread is. Since it’s loaded with seeds and nuts, it’s quite filling, so one slice is pretty satisfying. It’s best toasted, in my opinion.

One note: the original recipe was made with oats and as long as you tolerate them, the bread turned out great. To give you options, however, I made the next loaf with quinoa flakes and used less of them, while bolstering the seed content. In my opinion this version turned out even better.

Let me know how you enjoy this and any successful variations you come up with!

 

Ingredients

1 cup organic sunflower seeds

½ cup organic pumpkin seeds

½ cup organic flax seeds

½ cup organic almonds

1 ½ cups organic gluten-free rolled oats or 1 cup quinoa flakes

2 Tablespoon organic chia seeds

4 Tablespoon psyllium seed husks

1 tsp. Himalayan sea salt

1 Tablespoon organic pure maple syrup

3 Tablespoon melted organic refined coconut oil

1 ½ cups filtered water

Optional: ½ teaspoon chopped fresh rosemary or caraway seeds

 

Method

  1. Place all dry ingredients into a large bowl, stir to combine. Whisk the wet ingredients, maple syrup, oil and water, together. Add the wet ingredients to the dry and mix well until everything is completely combined, leaving no dry ingredients. The dough is fairly thick.
  2. Press the dough into a greased, small loaf pan, smoothing the top of the loaf. Allow to sit on the counter top for at least 2 hours or even overnight.
  3. Preheat oven to 350°F.
  4. Place loaf pan in the oven and bake for 20 minutes. Remove bread from loaf pan and place it upside down directly on the rack (I used a pizza pan) and bake for another 20-30 minutes. Bread is done when it sounds hollow when you tap it.
  5. Let the bread cool completely before slicing. It’s delicious fresh, but also great toasted after you refrigerate it.
  6. Store bread in a tightly sealed container for up to five days in the refrigerator.
  7. To keep it longer, take individual slices and place them in the freezer.

Buon Appetito!

Dr. Vikki Petersen DC, CCN
IFM Certified Practitioner
Founder of HealthNOW Medical Center
Author of “The Gluten Effect”
Author of eBook: “Gluten Intolerance – What You Don’t Know May Be Killing You!”




Healthy Chocolate Shake

Rich and Creamy Chocolate Shake – Vegan

Sweet Chocolate-y Shake, Thick, Creamy AND Healthy

You know when you go by an ice cream shop and you miss the creamy lusciousness that is ice cream? You may not miss the negatives that go along with it, I know I don’t, but the cold, thick, creamy sweetness… that sounds good sometimes. Can we get the good without the bad? Read on!

It’s February and I’ve committed myself to sharing a good handful of chocolate recipes the are truly healthy. No sugar, no gluten, no refined flours, no dairy, PLUS, actually good for you. Desserts you can eat with zero guilt. This was a big hurdle for the non-dessert maker that is me, but I got help.

My Director of New Patients, Jenny, who is also a foodie, shared a website with me that opened up a new dessert world. This recipe gratefully acknowledges the brilliance that is Emily von Euw, the author of the blog, This Rawsome Vegan Life. She is “all” about desserts, not my forte I must admit, and she has a way of taking a handful of healthy ingredients and making a huge variety of raw desserts with them.

Can you make a chocolate shake that truly is sweet, thick, creamy and chocolatey without dairy or sugar? Yes you can! And you can even eat it for breakfast if you’re so inclined. I would encourage a small handful of spinach if it was for breakfast, but that’s just the doctor in me coming out… Let’s ignore that and get back to this luscious shake.

This shake serves 2.

Ingredients

The Shake:

3 organic bananas, frozen

1/4 cup pitted organic dates, soaked for at least 20 minutes in hot water

2 Tablespoons organic cacao powder

1 Tablespoon raw organic almond butter

1 Tablespoon organic pure maple syrup (optional – taste the shake without it first and then add as you desire)

1/2 teaspoon vanilla extract

Ground cinnamon or cayenne pepper to taste (optional)

 

Toppings:

1 teaspoon organic cacao nibs (optional) – these are bitter but very healthy. Probably a better idea for an adult vs. a child.

2-4 Tablespoons coconut whipped cream (optional) – this makes it truly an evening or party dessert with some whipped cream piled on top.

A shake of ground cinnamon for aesthetic purposes, if you’re not using the cacao nibs.

Buon Appetito!

Dr. Vikki Petersen DC, CCN
IFM Certified Practitioner
Founder of HealthNOW Medical Center
Author of “The Gluten Effect”
Author of eBook: “Gluten Intolerance – What You Don’t Know May Be Killing You!”