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Clarissa's Healthy Zucchini Muffins

Clarissa’s HEALTHY ZUCCHINI MUFFINS

 

this recipe takes about 10 minutes to put together

cooks in about 20

 60 seconds to devour…

 

INGREDIENTS:

  • 1 2/3 cups white whole wheat flour {or gluten free baking flour}
  • 1 teaspoon aluminium free baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon himalayan or sea salt
  • 1 local egg
  • 1/2 cup maple syrup
  • 1/2 cup milk (almond, coconut or flax milk)
  • 1/4 cup melted coconut oil
  • 1 teaspoon vanilla extract {or powdered vanilla powder}
  • 1 1/2 cups grated fresh farm zucchini
  • 1/3 cups gluten free old-fashioned oats (uncooked), plus extra for sprinkling

What ya do:

Heat oven to 350°F.  Prepare a 12-cup muffin and use fun cups liners.  Set aside.

In a  good sized mixing bowl, whisk together flour, baking powder, baking soda, cinnamon and salt until combined.  Set aside.

In a separate smaller mixing bowl, whisk together egg, maple syrup, milk, coconut oil and vanilla extract until combined. I also throw it all in my nutri bullet. Pour this mixture into the dry ingredient mixture, and stir with a spoon or bakers spatula until just combined.  (Don’t overmix)  Stir in the zucchini and oats until just combined.

Portion the batter evenly between 12 baking cups.  Then sprinkle extra oats on top of each to make it look more “finished”.  Bake for 18-20 minutes, or until a toothpick inserted in the center of the muffin comes out clean.  Transfer pan to a cooling rack, then serve the muffins warm.  Or let cool to room temperature, then store in a sealed container for up to 2 days, give as gifts and these freeze GREAT.

 

 

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3 things you can do to improve your health….

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Can I tell you something? There’s something that I didn’t realize when I first started working one-on-one with people who want to make their health and wellness a priority, people who are sick of feeling less than amazing, and people who are confused about who to listen to for advice.

Here it is: Most of us already know what we need to be doing to improve our health!

There is a lot of information (and mis-information) when it comes to the foods we eat. Just look at the variety of books in the ‘diet’ or ‘health’ section of your local bookstore. But when it comes down to it, we still know the basic things we should be doing to improve our health.

In fact, when I ask my clients “What are three things you think you could be doing, to improve your health?” I get similar answers each time:

  1. Be more active
  2. Stop eating _______ or stop drinking ________ (or stop smoking!)
  3. Eat more vegetables.

We intuitively know how to make ourselves well. But when it comes to following through? That’s where we fall apart. I know!! I have done it, too. I still do it. I might be a health coach, but I’m still human! I eat chips, I LOVE ice cream, and sometimes I don’t eat as well as I know I can.

For the next week, I’d like you to think about the obstacles that are stopping you from living your healthiest life. Think about it, journal about it, reflect on it.

What obstacles are standing in your way? Maybe you work long hours and cooking a healthy meal seems too time-consuming, or maybe you feel that the price of healthy food is too high. Perhaps you will discover that you aren’t sure if you really deserve to feel amazing.

Your job for the next week is to simply think, reflect, and journal on these obstacles. Knowing your obstacles, habits, and patterns will help you figure out how to work around them!
I would love to hear your comments below. Tell me what is stopping you! Let’s work it out together!

 

Clarissa Ditch Diets at Door

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?? Zimmerman African Peanut Stew ??

 

 ?? Zimmerman African Peanut Stew

 

This is a hearty and DELICIOUS fall/winter stew that is SUPER easy, even a hard charging military warrior can make it?

Those of you that know Elijah  and I personally or follow our work know we spend a lot of time working with our nations’ heroes. This stew is dedicated to one of the warriors I am privileged and honored to work with. He makes my heath journey look weak compared to the road he is on in keeping his body in optimal condition.

Ingredients:

  • 3-4 garlic cloves
  • 2 handfuls of fresh cilantro leaves and stems
  • 4 rough chopped organic carrots
  • Index-finger-sized chunk of fresh ginger root, peeled
  • 2 HEAPING tablespoons creamy peanut butter (I prefer the natural kind)
  • 1 jalapeno pepper, seeds and pith removed
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon cayenne pepper
  • 1 tablespoon curry powder
  • 3/4 teaspoon salt
  • black pepper, to taste
  • 2 large sweet potatoes, peeled and chopped into bite-sized chunks
  • 1 large sweet onion, chopped
  • 1 large red bell pepper chopped
  • 1 (15 ounces) can garbanzo beans, rinsed and drained
  • 1 (14.5 ounce) can organic diced tomatoes {use the juices}
  • 1 (14.5 ounce) can lite coconut milk
  • 4 cups cooked brown rice to serve the stew over
  • 1 tablespoon chopped peanuts (optional garnish)

Directions:

  1. In a blender or food processor, combine garlic cloves, jalepeno, cilantro, ginger, tomatoes, peanut butter, cumin, cinnamon, ground red pepper and curry powder. Blend into a thick sauce.
  2. In the slow cooker, add the garbanzo beans, chopped onions, red bell peppers, sweet potatoes, salt, and pepper to taste. Add the sauce mixture. Stir to combine ingredients. {Or, if you are making it the night before, you can just put all the ingredients together in a ziplock bag and stick it in the fridge, then dump the whole thing in the crock pot the next morning OR FREEZE IT and use on a hectic week- MEAL PREP IS EVERYTHING PEOPLE!!!!}.
  3. Cook in crock pot on low for six to eight hours. Serve over cooked  brown rice and top with fresh cilantro and chopped peanuts and drizzle the coconut milk in. OR EAT alone with an simple green salad.

 

WWS LOGO

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LOVE YOUR LIVER

Take care of your liver, nurture your liver, love your liver and it will LOVE you back for a long time.

 

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The liver filters and processes blood as it circulates through the body. It metabolizes nutrients, detoxifies harmful substances, makes blood clotting proteins, and performs many other vital functions. The cells in the liver contain proteins called enzymes that drive these chemical reactions.

The liver also stores some nutrients, such as vitamin A, iron, and other minerals. It produces cholesterol and certain important proteins, such as albumin. It produces clotting factors, chemicals needed to help blood clot. It breaks down (metabolizes) alcohol and many drugs.

We live in a world bombarded by toxins everywhere we turn, we all could use some daily detoxification tools.  In order to truly heal my gut, I MUST be detoxing well every day.  The lymph and liver need our daily attention to succeed with overall health and that includes OUR gut.

Did YOU know:

✔︎The average American consumes 10 pounds of chemical food additives each year.
✔︎The amounts of chemicals we are exposed to are unprecedented in history.
✔︎The average American consumes 10 pounds of chemical food additives each year.
✔︎ Food sprayed with pesticides and from air and water pollution are a chemical burden causing a chemical shit storm.

YOUR body has systems designed to eliminate waste and to detoxify poisons.

The liver chemically converts toxins to be easily eliminated by the kidneys.

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Top #2 Reasons for negative health  

1. Volume of chemicals in the environment

2.  diet

HELP YOUR BODY! When YOUR body is more burdened with more chemicals that it can efficiently detoxify, chronic health problems can occur.

Liver-protection

These problems manifest in many ways… 

allergies * skin problems * digestive problems * headaches * fatigue * joint pain

PLUS a variety of ailments can be caused by chemical exposure.

What Can I Do?

Eat my BEETS!!! Beets are a great liver-cleansing food. They also help our liver function properly. Our liver is our main organ in charge of detoxification. Supporting our liver is absolutely essential for ridding our body of toxins on a daily basis.

beet salad

Beets

Olive oil or coconut oil

Balsamic vinegar

Garlic

Salt

Pepper

1 lemon

1 orange

choice of nuts or seeds

choice of sprouts

Directions

Bake the beets at 350-400 until they become tender. I simply rough chop and add some water on the bottom of a roasting pan. Let them cool. Chop them and toss lightly with olive oil, balsamic vinegar, garlic, salt and pepper. Place on top of seasonal salad greens of your choice { toss greens with 1/2 fresh lemon and orange}. Sprinkle with nuts or seeds. Top with sprouts {I love sunflower}

beet juice

Love my Liver

Ingredients:
3 Organic Carrots (peeled and washed)
1 Organic Beet (peeled and washed)
2 Organic Apples (washed and cut)
6 Organic Kale Leaves
½ inch of ginger root
½ organic lemon, peeled
Serving: 2-4 servings.

Directions:

If you don’t have a juicer, just use a blender filled with with one to two cups of water or FRESH coconut water. Place all of the ingredients in a juicer and juice or in a blender and blend. If you used a juicer, make sure to stir with a spoon. If you used a blender, make sure to strain everything using a colander and then mix with a spoon. You can use mason jars to store it for later.

 

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Clarissa's Last Days of Summer Cobbler

Clarissa’s End of Summer Peach Apple Cobbler

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BYE BYE SUMMER BUT FIRST HELLO COBBLER… Any seasonal fruit really shines in this lightly sweetened but delicious cobbler. A healthy dessert for a weekend breakfast or brunch OR just because your family one wants one…

1 Pie

Fruit base:

  • 5 cups sliced organic peaches { fresh or frozen}

  • 3 cups sliced organic apples – your favorite variety  {fresh or frozen}

  • 1/2 cup Sucanat {or white or brown sugar}

  • 2 tbsp arrowroot powder {or non -gmo cornstarch}

  • 1/2 tsp cinnamon

  • 1/2 tsp ginger
  • 1/3-1/2 cup water

  • 1 tsp vanilla extract- {use alcohol free it makes such a difference in flavor}

Biscuit topping:

  • 1 cup gluten-free rolled oats, ground into a flour {use your blender}

  • 1/4 cup almond flour/meal {or more oat flour}

  • 1.5 tsp aluminium free baking powder

  • 1/4 tsp kosher salt

  • 2 tbsp dry sugar (Sucanat, white, or brown sugar)

  • 1/2 tsp cinnamon

  • 3 tbsp  earth balance {or other non-dairy butter replacer}

  • 1/2 cup almond milk {or other non-dairy milk}

1. Preheat oven to 400F and grease a medium-sized casserole dish, square pan, or large pie dish or whatever YOU want.

2. Fruit base: In a large pot, mix and whisk together the sweetener, arrowroot powder, and cinnamon, ginger. Stir in your sliced fruit and mix until coated. Stir in the water and bring to a boil. Reduce heat and cook for 1-2 minutes. Remove from heat and stir in vanilla. Move cooked fruit into prepared pan.

3. Biscuit: In a medium-sized bowl, whisk together the dry ingredients. With a fork, cut in the Earth Balance until mixture is crumbly like cornmeal. Stir in the almond milk until combined. Spoon the batter over the fruit.

4. Bake at 400F for 25-30 minutes until golden. Serve immediately with non dairy ice cream and toasted almonds or coconut.

**** You can probably use any flour you want in the biscuit recipe- use what ya’ got!

Clarissa Ditch Diets at Door

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?Clarissa's Split Pea Soup?

Clarissa’s Split Pea Soup

 Split Pea Soup

What Ya’ Need

  • 1 cup organic split peas
  • 3 cups water
  • 2 bay leaves
  • ¼ teaspoon smoked paprika
  • 2 tablespoons coconut oil
  • 1 onion, rough chop
  • 3 stalks organic celery, rough chop
  • 2 organic carrots, rough chop
  • 1 clove garlic, slice
  • 8 ounces mushrooms, buy pre sliced
  • 1 quart organic low sodium vegetable stock
  • 1 cup kale, rough chop
  • pinch Himalayan sea salt
  • pinch cayenne pepper

What Ya’ Do:

  1. In a medium sauce pan heat oil and sauté onion, garlic , carrots, celery, kale, and mushrooms over medium low until translucent, 10-15
  2. Add  split peas, water, bay leaves and paprika to a boil
  3. Reduce and simmer for about 40 minutes to 1 hour, until peas break apart
  4. Remove all from heat, discard bay leaves and place all in Vitamix
  5. Puree  on high speed, until smooth
  6. Warm and serve

Clarissa Kussin

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?Clarissa's Thai Curried Butternut Squash Soup?

Clarissa’s Thai Curried Butternut Squash Soup

Light and creamy, yummy butternut squash soup

? DELICIOUS & NUTRITIOUS ?

Simply seasoned with with Thai red curry paste and swirled with coconut milk.

? This recipe will give you about 6 cups or 48 ozs of deliciousness ?

What you need:
  • 2 tablespoons coconut oil
  • 2 pound butternut or kabocha squash, peeled, seeded, and cut into small ½-inch pieces (about 3 cups) OR organic frozen
  • 1 medium yellow onion, chopped
  • 4 garlic cloves, pressed or chopped
  • 2 to 3 tablespoons of fresh juiced or grated ginger
  • 2 to 3 tablespoons Thai Red Curry Paste
  • 2 teaspoons ground coriander
  • 1 teaspoon ground cumin
  • ¼ teaspoon himalayan sea salt
  • ⅛ teaspoon red pepper flakes (up to ¼ teaspoon for spicier soup)
  • 1 tablespoon fresh lime juice
  • 4 cups (32 ounces) organic low sodium vegetable broth
  • ½ cup full fat organic coconut milk for drizzling on top
  • ½ cup large, unsweetened coconut flakes
  • Handful fresh organic cilantro leaves, rough chop
Instructions
  1. Heat oil in a large heavy-bottomed pot over medium heat. Once the oil is heated, add squash, onion, garlic, curry paste, coriander, cumin, salt and red pepper flakes stir to combine.
  2. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes. Add broth. Bring  to a boil, then lower heat and simmer until squash is soft, about 15 to 20 minutes.
  3. While the soup is cooking, toast the coconut flakes in the oven until fragrant and golden on the edges. Keep an ? on them so they don’t burn. Transfer to a bowl and let cool.
  4. Once the squash mixture is done cooking, taste and add  more Thai red curry paste if you want more of a POW?. Remove the soup from heat and let it cool slightly. Working in batches, move from pan to a blender (do not fill your blender past the maximum fill line!). Put the lid on and use a kitchen towel to protect your hand from steam escaping from the top of the blender as you purée the mixture. Blend until smooth. Transfer puréed soup to a large serving bowl or container and repeat with remaining batches.
  5. Now you can stir the lime juice into the blended soup ?. Taste and season with more salt if you want.  When you ladle the soup into individual bowls and are ready to serve, use a spoon to drizzle coconut milk over each bowl, then gently swirl the spoon through the topmost layer for a pretty design. Sprinkle the soup with toasted coconut flakes and a place the chopped fresh cilantro in the middle.

Clarissa Ditch Diets at Door

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?SPROUTS ? are famous but do you know why?

Sprouts are totally the answer for highly concentrated nutrients and phytochemicals.

“Each Sprout May Contain as Many Phytochemicals as an Entire Plant (and there are about 4000 baby plants in a package of sprouts)

Green vegetables, high in phytochemicals, prevent certain types of cancer. For instance, between 1958 and 1960, Sulforaphane was isolated in species of Brassica, Eruca, and Iberis. In 1992 Sulforaphane was identified as as a strong Phase II enzyme inducer in Broccoli.

In 1994 Steve Meyerowitz, in his book Sprout It!, points out that sulforaphane, known to prevent cancer, is inherent in Broccoli, kale, turnip, garlic, onion and Chinese cabbage.
Brassica vegetables are a principal source of antioxidant vitamins. Sprouts have advantages over mature Broccoli in that they contain higher concentrations of inducers, and the inducers mainly affect phase 2 enzyme systems. Information about the role of each nutrient and phytochemical is of critical importance.
Why do sprouts have higher concentrations of inducers? There is an inverse relationship between the age of a plant and the amount of glucosinolates per gram that it contains.

“Sprouts have long been famous as “health food” but recent research shows that in addition to being a superb source of nutrients, they also have important curative ability. Sprouts like Alfalfa, radish, Broccoli, Clover and Soy Bean contain concentrated amounts of phytochemicals (plant compounds) that can protect us against disease.

 

Studies on canavanine, an amino acid analog in Alfalfa, has demonstrated benefit for pancreatic, colon and leukemia cancers. Plant estrogens are also abundant in sprouts. They increase bone formation and density and prevent bone breakdown or osteoporosis. They are also helpful in controlling hot flashes, menopause, PMS and fibrocystic breast tumors.
Alfalfa sprouts are one of our finest food sources of another compound, saponins. Saponins lower the bad cholesterol and fat but not the good HDL fats. Animal studies prove their benefit in arteriosclerosis is and cardiovascular disease. Saponins also stimulate the immune system by increasing the activity of natural killer cells such as T- lymphocytes and interferon. The saponin content of Alfalfa sprouts multiplies 450% over that of the unsprouted seed.
Sprouts also contain an abundance of highly active antioxidants that prevent DNA destruction and protect us from the ongoing effects of aging. It wouldn’t be inconceivable to find a fountain of youth here, after all, sprouts represent the miracle of birth.”

sprouts sproutssprouts

http://www.envirohealthtech.com/sprout_research.htm
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Want to lose as much body fat as possible? Eat spinach.

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Want to lose as much body fat as possible?  Eat spinach.

A recent study from Sweden’s Lund University found that incorporating more spinach in your diet helps in losing body fat.

The study covered 38 overweight women who either consumed a beverage containing 5g of spinach extract (made up mostly of the cell membranes from spinach stems) or a placebo prior to breakfast each day.  At the end of the 3 month study, the spinach group lost 50% more weight!

A compound in the spinach stems known as thylakoids has been shown to reduce hunger and cravings for sweets and fast food by 95%.  Researchers determined that the increased weightloss in those who consumed the spinach drink was due to an overall decrease in calories as the thylakoids worked to slow down digestion, giving intestinal hormones time to communicate to the brain that hunger was satisfied.

If you’re feeling more satisfied you are less likely to snack on all the wrong foods.  Spinach can be your “golden ticket” to increased weightloss and a flatter stomach.

Here are some easy ways to get more spinach in your diet (be sure to include the stems):

1. Throw a couple handfuls of spinach in the blender along with your next protein shake.  While it may

change the color, it has virtually no taste.

2. If you’re into juicing, add spinach to your next juicing recipe.

3. Enjoy a spinach salad or sauteed spinach as part of any meal.
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Excerpt from BioTrust Nutrition
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Fall into Wellness Quinoa & Beet Salad

Clarissa's Fall into Wellness Qunioa Beet Salad
             Clarissa’s Fall into Wellness
                         Quinoa Beet Salad

INGREDIENTS

  • 1.5 c. organic quinoa
  • 1 tsp. himalayan sea salt
  • 4 medium organic beets
  • 2 tbsp. raw apple cider vinegar {ACV}
  • 1 tbsp. lemon juice
  • 1 tbsp. lime juice
  • 2 tbsp orange juice
  • Freshly ground pepper
  • 3 tbsp. extra-virgin olive oil {EVO}
  • 1/2 large seedless cucumber
  • 1 pt. yellow cherry tomatoes
  • 1 c. green beans
  • 1 bunch c. Chopped organic flat-leaf parsley
  • dash cayenne

DIRECTIONS

  1. Rinse quinoa thoroughly. Place in a medium saucepan with 2 1/2 cups water. Add 1/8 teaspoon salt; bring to a boil. Reduce to a simmer and cover. Cook until quinoa is tender, 12-15 minutes. Remove from heat; let stand 10 minutes. Transfer to a bowl. Cover and refrigerate about 2 hours.
  2. Meanwhile, place beets in a large saucepan; cover with cold water (by about an inch). Add 1 teaspoon salt; bring to a simmer. Cook until beets are tender when pierced with a paring knife, 35-45 minutes. Drain; cover with cold water. Let sit until cool enough to handle. No need to peel, but if you want to you can- cut into 1/2-inch cubes.
  3. In a small bowl, mix vinegar, citrus juices, and salt, cayenne and pepper to taste. Slowly whisk in oil. In a large bowl, combine quinoa, beets, cucumber, tomatoes, green beans, and parsley. Toss in dressing to serve.

Clarissa Ditch Diets at Door