Dr. Mowry's Gourmet Blog

Taking a break!

2010-12-27T10:10:00.001-05:00

Hello!

I have been on hiatus busy with some good things for the practice and photography. I am currently reworking my blog and website this winter.

See you in the spring!

Dr. M

Apple Cinnamon Muffins!

2010-09-26T08:21:00.002-04:00

It's that time of year, when we all get ready to wind down and smell apples and cinnamon. My favorite thing to do on a fall day is stay home and cook! There is no better recipe for these muffins. Enjoy.

Just a note, I pick my own apples every fall at Larriland Farms. They are in Lisbon, MD. For more information, please go to www.pickyourown.com

Buckwheat flour goes well with apples and cinnamon. If you don't care for buckwheat, use your own favorite gluten-free flour blend for the 1 and 1/2 cups flour in this recipe.

Preheat the oven to 350 degrees F.

Whisk together the dry ingredients:

3/4 cup buckwheat flour
1/2 cup sorghum flour
1/4 cup tapioca starch/flour
1 1/2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon sea salt
1 teaspoon xanthan gum
1 teaspoon cinnamon
1/2 teaspoon allspice

In a separate mixing bowl beat together:

1 cup natural applesauce
1/3 cup coconut oil
1 cup organic brown sugar- or 1/2 cup raw honey or more, to taste*
2 teaspoons bourbon vanilla
1 tablespoon Ener-G Egg Replacer (for 2 large eggs) mixed with 1/4 cup warm water
4 tablespoons apple juice, more as needed

Beat the wet ingredients and sugar until smooth. Add to the dry ingredients and combine well. Add more apple juice a tablespoon at a time, as needed to make a smooth batter.

Stir in:

1 1/2 cups chopped fresh apple
1/2 cup chopped pecans or walnuts, optional

Spoon the batter into twelve muffin cups.

Sprinkle with raw sugar, if desired, for a crunchy top.

Bake in the center of a preheated oven until firm and golden- about 20 to 25 minutes or so. Test with a wooden pick if you need to. Remove the muffins from the pan and cool on a wire rack.

Wrap and freeze for on-the-go treats. Thaw at room temperature or warm in toaster oven!

Warm, nutty Quinoa with Bananas and Berries

2010-09-26T08:12:00.003-04:00

1 cup organic milk
1 cup water
1 cup organic quinoa, (pre-soak and rinse quinoa)
2 cups fresh blackberries, blueberries, and raspberries (organic preferred)
1/2 teaspoon ground cinnamon
1/3 cup chopped pecans, toasted (soak them first!)
4 teaspoons raw honey

Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in berries, bananas, and cinnamon; transfer to four bowls and top with pecans. Drizzle 1 teaspoon honey over each serving.

Serves 4.

*While the quinoa cooks, roast the pecans in a 350F degree toaster oven for 5 to 6 minutes or in a dry skillet over medium heat for about 3 minutes.

Strawberry Almond Butter Smoothie

2010-07-11T20:19:00.002-04:00

Serves 2

Looking for a sweet, refreshing snack or breakfast? Try this sweet and creamy smoothie.

Nutrition

Per serving (about 8oz/213g-wt.): 180 calories (110 from fat), 12g total fat, 1.5g saturated fat, 0mg cholesterol, 75mg sodium, 13g total carbohydrate (3g dietary fiber, 5g sugar), 9g protein

Ingredients

1 cup frozen (not thawed) whole strawberries
2 tablespoons smooth almond butter
1 cup chilled unsweetened rice milk or almond milk

Directions

Put all ingredients into a blender and purée until smooth. Pour into glasses and serve.

Blueberry-Banana Smoothie

2010-07-11T20:16:00.002-04:00

Serves 2

Adding ground flax offers a healthful boost of omega 3s, fiber and protein.

Nutrition

Per serving (about 13oz/377g-wt.): 200 calories (40 from fat), 4.5g total fat, 0g saturated fat, 0mg cholesterol, 55mg sodium, 36g total carbohydrate (6g dietary fiber, 23g sugar), 10g protein

Ingredients

1 fresh or frozen banana, peeled and cut into 2-inch chunks
1 cup frozen or fresh or frozen blueberries
6 ounces plain yogurt
3/4 cup unsweetened rice milk or almond milk (more or less to taste)
1 tablespoon ground flax seeds
1 teaspoon agave nectar, or to taste
1/2 cup ice cubes (optional)

Directions

Put all ingredients into a blender and purée until smooth. Pour into glasses and serve.

Raw Vegetable "Pasta" with Tomatoes and Herbs

2010-07-11T20:12:00.002-04:00

Serves 6

Try this delicious "pasta" made from strips of summer squash and zucchini tossed with tomatoes, olive oil and fresh basil and oregano for a dish packed with bright flavors.

Nutrition

Per serving (about 6oz/169g-wt.): 60 calories (25 from fat), 3g total fat, 0g saturated fat, 0mg cholesterol, 210mg sodium, 7g total carbohydrate (2g dietary fiber, 3g sugar), 2g protein

Ingredients

2 zucchini squash, shaved thinly lengthwise with a vegetable peeler
2 yellow summer squash, shaved thinly lengthwise with a vegetable peeler
Sea salt and pepper to taste
1 tablespoon extra virgin olive oil
1 cup cherry or grape tomatoes, halved
5 oil-packed sundried tomatoes, drained and thinly sliced
1/2 shallot, finely chopped
1 clove garlic, finely chopped
1 tablespoon finely chopped basil
1 teaspoon finely chopped oregano

Directions

In a large bowl, gently toss together all ingredients. Transfer to a platter and serve immediately.

Grilled Corn Salad with Green Beans and Tomatoes

2010-06-23T18:47:00.002-04:00

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.

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

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, shaved

Directions

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.

Meatless Mondays!

2010-06-07T21:00:00.004-04:00

Fabulous article by Ellen Kanner... enjoy, Dr. M

******

Baby, put down that burger and come to mama. Yes, I know, you've never done anything like this, never dreamed you would. It's okay. I promise I'll be gentle and it's going to be soooo good. Everybody's first time should be.

It was bound to happen, your a-ha moment when eating meat -- something you've done for years with pleasure or at least out of habit -- no longer fits in with what you believe or want. One day, you had to wake up and realize that steak-a-thon comes at too great a cost, from the chunk it takes out of your paycheck to the toll it takes on the planet.

You know you've been seeing it everywhere. The list of celebs touting the wonders of veggie ways grows every day from Ellen deGeneres (vegan lesbian wedding to Portia de Rossi -- how cool is that?) to meat maesto Mario Batali. Batali's no vegan, but he lost 40-plus pounds by going from extreme to moderate meat-eater. He now features vegetarian options in all his 14 restaurants. DeGeneres believes a meatless diet is kind to animals and to the environment. Batali believes giving up meat -- even for a day -- means you're choosing a more sustainable food system. I agree with both of them. I also believe it also means you're on your way to a healthier, hotter body.

One of the many great things about giving up meat is how easy it is. There's no need to be furtive or join fringey listservs (although you can -- honey, they're out there). You don't have to tell anyone, you don't have to out yourself. Just give in to the urge. Experiment. There's so many luscious things to eat that have nothing to do with meat -- veggie pizza, hummus and pita, veggie burritos, Indian curries, Asian stirfrys, more, more, more. Chocolate, coffee and Champagne are all plant-based. You can indulge in any of it -- all of it -- in full public view and no one will know.

What's holding you back? Are you afraid what people will think? What you eat is as intimate as who you sleep with -- just go with what feels right for you. Your real friends will respect your choice, whatever it is.

Some of my best friends are carnivores. Many of my readers are, too (and you know who you are). They e-mail me and say, I'm not a vegetarian but . . . But nothing, you're welcome, I'll show you how, I'lll take you there. You don't have to do it forever, just try it once. You don't have to go meatless on Monday, it can be any day of the week. It's always good.

I'm a lover not a fighter. I'd rather let the food -- slurpy noodles tossed with a dazzle of diced tomato and mozzerella and a blizzard of chopped basil, creamy, dreamy hummus with pert, fresh, locally-grown produce, preferably organic -- do the convincing and seducing. You never forget your first time. I want yours to be as amazing for you as mine was for me.

Is going meatless better than sex? Frankly, no. But it's pretty damn good.

Not Quite Sex But Utterly Sensual Hummus

1 15-ounce can chickpeas or 2 cups cooked chickpeas, plus 1/2 cup cooking liquid or vegetable broth 1 garlic clove 3 tablespoons lemon juice (juice of 1 to 2 lemons) 1/4 cup tahini 1 teaspoon cumin 1/2 teaspoon coriander 1/8 teaspoon sea salt or to taste fresh ground pepper to taste fresh chopped coriander for garnish olive oil for drizzliing (optional)

Pour chickpeas, the half-cup cooking liquid, garlic, lemon juice and tahini into the bowl of a food processor or into a blender.

Cover and whizz for a minute or so, until mixture turns pale and beautifully creamy. Season with cumin, coriander, sea salt and pepper.

Garnish with chopped coriander and drizzle with olive oil, if desired.

Serve with pita wedges or whole grain crusty bread, celery, carrot sticks, radishes, strips of fresh red or green pepper, gently steamed asparagus spears, broccoli florets -- go wild (in a meatless way).

Makes 2 cups, serving 4 to 6.

Meatless Mondays!

2010-06-07T21:00:00.001-04:00

Cream of Asparagus Soup!

2010-04-24T13:52:00.003-04:00

In France, they’re sure it’s spring when the first asparagus hit the table. Then it’s asparagus, asparagus, asparagus — in every form imaginable — all spring and summer long. Asparagus are incredibly refreshing in the heat of summer, and this asparagus soup is great hot for lunch on the lawn or cold for a picnic at the beach. Asparagus are 92% water, high in fiber and full of potassium, calcium, magnesium, iron, vitamin C.B E and pro-vitamin A. I love the crunchy, grassy taste of the asparagus combined with the smoothness of the crème fraiche and nutmeg in this delicious veloute.

1.2 lbs. bunch Asparagus (reserve the tip)
1 small onion peeled
1 clove
1 carrot peeled
8 oz. crème fraiche
2 tablespoons brown rice crumbs
Pinch of grated nutmeg
Salt and pepper to taste

Rinse the asparagus, cut and discard the end of the spear. Remove the asparagus tip and reserve. Cut the stalk of each asparagus stalk into irregular pieces. Bring 1 quart of water to a boil in a soup pot add the asparagus, the onion studded with a clove, and the peeled carrot, simmer for 15 to 20 minutes, until asparagus are really tender. Bring a separate small pot to boil, add the asparagus tips and cook for approximately 4 minutes.

Don’t overcook, watch the color, they should be bright green, and crunchy. When the tips are ready, rinse immediately under cold running water and reserve. Separate onion and carrot from broth and discard. Put the broth and cooked asparagus stalks in a blender and process until smooth. Pass the mixture through a fine mesh strainer, then put it back in the soup pot and simmer. In a small bowl mix the brown rice crumbs with 2 tablespoons of the processed stalks and slowly add the heavy cream. Add the mixture to the soup and stir with a wooden spoon until the soup takes on the consistency of heavy cream. Add the nutmeg and salt and pepper to taste. Put the soup in a bowl or plate and garnish with two or three asparagus tips. Soup is good hot or cold depending of the weather.

Happy Spring,

Dr. M

Drink up! Cheers to going green...

2010-03-16T07:32:00.002-04:00

Want to "go raw"? Want to lose weight? Want to feel better? Want more energy? This is the best way to do it. Drink yourself to good health. Here's my green juice. I try to juice 4-5x/week. I wish I could everyday, but time isn't allowing me. Juicing makes me feel amazing, and my son Aiden will drink it too, that is if I don't over do it on the kale and chard. Feel free to modify my recipe, but if you combine them all together, this is the cancer and disease fighting super-drink! Even if you can only do this once per week, it's better than nothing :)

8 stalks of celery

1 bunch kale

1 bunch chard

1 bunch parsley

1 bunch cilantro

2 cups spinach

7 large carrots

2 cucumbers

2 apples (any kind, but Gala or Red Delicious are my favorites)

1 small bunch seedless grapes

The above yields almost 2 liters. You must drink the juice as soon as possible after juicing. The nutrient content decreases as it oxidizes.

I love kale because it is so nutritious. Include a very hydrated veggie to get more fluids such as cucumber or celery. Add something with a little sweetness such as carrot, apple or grapes. Add lemon or lime to give the drink freshness and a tangy taste. Fresh ginger root provides anti-inflammatory properties. Cinnamon will give it some fire and energy.

Have fun, eat more whole raw organic fruits and veggies,

and start juicing today!!!

Drink yourself Green,

Dr. M

Baked Parmesan Tomatoes!

2010-02-09T12:59:00.002-05:00

A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish.

RECIPE INGREDIENTS:
4 tomatoes, halved horizontally
1/4 cup freshly grated parmesan cheese
1 teaspoon chopped fresh oregano
1/4 teaspoon salt
Freshly ground pepper to taste

4 tablespoons extra-virgin olive oil blended with 3 garlic cloves

DIRECTIONS:
Preheat oven to 450 degrees F.

Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil/garlic blend and bake until the tomatoes are tender, about 15 minutes.

Enjoy!

Dr. M

Roasted Beet, Fennel, and Walnut Salad

2010-02-02T11:46:00.004-05:00

Roast the beets, toast the walnuts, and prepare the dressing three days in advance. Slice the fennel and endive and toss the salad just before serving.

Yield: 12 servings (serving size: about 1 cup)

Ingredients

SALAD:
6 beets
1 1/2 teaspoons olive oil
2 (1 1/4-pound) fennel bulbs with stalks
2 cups sliced Belgian endive (about 2 small heads)
1/3 cup coarsely chopped walnuts, toasted
1 (6-ounce) package fresh spinach (about 8 cups)
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
DRESSING:
3 tablespoons red wine vinegar
3 tablespoons honey
1 teaspoon grated orange rind
2 tablespoons fresh orange juice
2 tablespoons chopped fresh basil
2 teaspoons extravirgin olive oil
2 teaspoons Dijon mustard
1/2 teaspoon kosher salt

Preparation

Preheat oven to 400°.

To prepare salad, leave root and 1 inch of stem on beets; scrub with a vegetable brush. Peel and cut beets into 1/2-inch-thick wedges. Place beets on a jelly-roll pan. Drizzle with olive oil; toss well to coat. Bake at 400° for 45 minutes or until beets are tender, stirring every 20 minutes.

Trim the tough outer leaves from fennel; mince feathery fronds to measure 2 tablespoons. Remove and discard stalks. Cut fennel bulbs in half lengthwise; discard cores. Cut the bulbs into 1/4-inch slices. Combine fennel slices, endive, and next 4 ingredients (through pepper) in a large bowl; toss gently.

To prepare dressing, combine vinegar and remaining ingredients, stirring well with a whisk. Drizzle dressing mixture over fennel mixture. Add beets to bowl; toss to combine. Sprinkle with chopped fennel fronds. Serve immediately.

Nutritional Information

Calories:: 87 (38% from fat)
Fat:: 3.7g (sat 0.4g,mono 1.2g,poly 1.9g)
Protein:: 2.2g
Carbohydrate:: 13.1g
Fiber:: 3.4g
Cholesterol:: 0.0mg
Iron:: 1.2mg
Sodium:: 232mg
Calcium:: 48mg; Thank you to Sandra Granseth from Cooking Light, DECEMBER 2006

Enjoy!

Dr. M

Pizzaritos!

2010-01-16T21:55:00.003-05:00

It's Gluten Free, tastes like pizza, and it's like a burrito. It's quite yummy. My husband Chris loves it. So I thought I would share this really easy recipe.

The base/crust is a brown rice tortilla. Food for Life is my favorite brand. Toast that for a couple of minutes in your oven at 350 degrees.

After the tortilla is a bit crusty, lightly sprinkle on some mozarella and parmesan cheeses and layer on my tomato basil blend.

Bake at 350 degrees for about 15-20 minutes. Fold the tortilla in half and bake for another 5-10 minutes until golden brown and shiny on the outside.

Enjoy,

Dr. M

Homemade Gluten Free Croutons!!

2010-01-16T21:39:00.006-05:00

Every patient of mine that goes gluten free tells me they miss croutons. Well I did too. I searched for a good one and failed miserably. So I decided to make my own.

Everybody Eats is a bakery in Brooklyn, NY and they are dedicated Gluten Free. Their products are amazing and you will love them too.

So, I order many things from Pablo and Bruce (the geniuses behind Everybody Eats) but my favorite product is their baguettes. These long loaves are versatile. You can slice them

lengthwise and toast them and make any desirable submarine sandwich. Today I recreated a meatball sub with them.

You can also slice them to create small, thin slices and create croutons!

I have created a garlic and olive oil blend to drizzle over these little bread slices: Take 2 cups of olive oil and puree with 4 cloves of garlic, italian herbs, a teaspoon of sea salt, and a pinch of crushed red pepper.

After adding the garlic and olive oil blend over the slices, lightly toast them in your oven at 350 degrees for about 7 minutes. Do not let them get brown!

Here I have them pictured with my Tomato Basil Blend.

Enjoy.

Dr. M

Everyone loves my... Raw Tomato Blend

2010-01-16T21:24:00.004-05:00

Raw Tomato Blend

Organic Ingredients

Vine Ripe Tomatoes (5-6)

Fresh Basil Leaves

Olive oil (4 tbsp)

5 garlic cloves

Sea Salt (1 teasp)

In a food processor add the above ingredients. Puree. Do not heat.

Add this over warm brown rice pasta. Tinkayada is my favorite brand.

Or serve this as a dip. I use this as a bruschetta dip with my homemade gluten free croutons (see next recipe).

You can also put this in homemade meatballs (stay tuned for my gluten free recipe).

And finally, this is the sauce that I put on my Pizzaritos (recipe coming soon).

Eat Well,

Dr. M

Grassfed Beef Chili

2009-12-09T20:01:00.002-05:00

This is good grassfed beef chili, with just the right balance of spices and quick enough for a simple family dinner. If desired, lean ground turkey can be substituted for the beef. Serve in bowls topped with grated cheddar cheese and salsa for a festive touch.

Nutrition

Per serving (12 oz/345g-wt.): 370 calories (120 from fat), 13g total fat, 2.5g saturated fat, 32g protein, 34g total carbohydrate (11g dietary fiber, 1g sugar), 60mg cholesterol, 170mg sodium

Ingredients (organic, as much as possible)

2 tablespoons extra virgin olive oil
1 large onion, coarsely chopped
2 cloves garlic, minced
2 tablespoons chili powder
2 teaspoons ground oregano
1 teaspoon ground cumin
1/2 teaspoon crushed red pepper
1 pound grassfed ground beef
1 (15-ounce) tomato sauce
1 cup water
1 cup cooked kidney beans
1 cup cooked black beans
Sea salt
1/2 cup chopped cilantro

Directions

In a large soup pot or Dutch oven, heat oil over medium heat. Add onions and garlic, and cook 5 minutes, stirring frequently until onions are translucent.

Stir in chili powder, oregano, cumin and crushed red pepper and cook 1 minute, stirring constantly. Add ground beef and stir to brown the meat, 3 to 5 minutes.

Add tomato sauce, water and beans. Season with salt to taste, then bring to a boil. Reduce to a simmer, cover and cook for 30 minutes, stirring often, until flavors have melded and sauce is thickened and bubbly. Stir in cilantro.

Enjoy,

Dr. M

Gluten-Free Pumpkin Pie

2009-11-20T09:09:00.006-05:00

I found this on www.glutenfreegoddess.blogspot.com and wow am I impressed! You should take a peek at this site when you get a chance and get some of her FABULOUS recipes!

But for Thanksgiving, here is the best gluten-free pumpkin pie that I can find!

Preheat the oven to 350 degrees F. Lightly grease a 9-inch glass pie plate.

I made the pie in a food processor. It helps to thoroughly process the ingredients. If you don't have a food processor, a macho stand mixer will work.

In a food processor bowl add:

1 14 or 15-oz can pumpkin
1 1/2 cups plain hemp milk
2 teaspoons bourbon vanilla
2 tablespoons light olive oil
1 tablespoon Ener-G Egg Replacer
3/4 cup organic brown sugar
1/2 cup buckwheat flour- I use Arrowhead Mills
2 tablespoons tapioca starch/flour

2 teaspoons baking powder
1/4 teaspoon xanthan gum
1/2 teaspoon sea salt
1 teaspoon cinnamon or pie spice
1/2 teaspoon nutmeg

Cover and process until smooth and creamy. Stop and scrape the sides of the bowl, if necessary to incorporate all of the dry ingredients.
Pour into the prepared pie plate and smooth evenly. Bake in the center of a preheated oven for about an hour until done. The pie should be firm- but still give a little when lightly touched. The center should not be wet. It will fall a bit as it cools. Cool the pie on a wire rack completely. Cover and chill in the refrigerator until serving.

Happy Thanksgiving,

Dr. M

Spicy Turkey Soup

2009-11-01T15:36:00.002-05:00

This soup provides the perfect balance between spicy, savory and herbal flavors. The Monterey jack cheese and avocado add a slight creaminess. Throw together this easy soup to serve guests who remain after the Thanksgiving holiday!

Nutrition

Per serving (about 13oz/374g-wt.): 430 calories (200 from fat), 22g total fat, 6g saturated fat, 55mg cholesterol, 390mg sodium, 34g total carbohydrate (5g dietary fiber, 6g sugar), 24g protein

Ingredients

1 tablespoon extra virgin olive oil
4 cloves garlic, chopped
1 1/2 cups chopped onion
1 (28-ounce) can diced tomatoes, with their liquid
4 cups low-sodium, gluten-free chicken broth
1 teaspoon dried oregano
1/4 teaspoon ground chipotle or cayenne pepper
1/2 teaspoon ground cumin
1/2 teaspoon black pepper
1 bay leaf
3 cups shredded cooked turkey meat (white and dark)
1 small bag white corn chips
1 bunch cilantro, chopped
1 cup shredded Monterey jack cheese
2 avocados, sliced
2 limes, cut into wedges

Directions

Heat oil in a large pot over medium heat. Add garlic and onions. Cook, stirring often, 8 to 10 minutes, until onions are translucent. Stir in tomatoes, broth, oregano, ground chipotle pepper, cumin, black pepper, bay leaf and turkey. Bring to a boil, then reduce to a gentle simmer. Simmer 15 minutes to allow flavors to meld.

To serve, break corn chips (about 5 or 6 per serving) into bite-size pieces and place in bowls. Ladle soup over chips. Sprinkle with cilantro and cheese. Garnish with avocado slices and lime wedges.

Happy Thanksgiving,

Dr. M

Make your own broth!

2009-11-01T15:30:00.005-05:00

If you have food sensitivities, you may find that there is no ready made broth that doesn't have gluten or fake colors in it. What you will be pleased to know is that you can easily make your own broth and use this as a great base for cooking this winter.

Makes about 8 cups

Save the bones from two rotisserie chickens or two home-roasted chickens, toss in a few aromatics, and you're about an hour away from two quarts of rich homemade broth.

Nutrition

Ingredients

Bones from 2 roasted chickens
1 carrot, halved
1 celery stalk, chopped
1 yellow onion, chopped
2 cloves garlic, crushed
1 bay leaf
1/2 teaspoon whole peppercorns
Handful parsley stems
10 cups water

Directions

Combine all ingredients in a large pot and bring to a simer over medium heat. Reduce heat to medium low and simmer, uncovered, for 1 hour.

Strain and discard solids. Cool and refrigerate for up to 3 days or freeze up to 6 months.

Enjoy,

Dr. M

Raw Food Recipe - Apple Pie

2009-09-03T16:26:00.003-04:00

Happy September! One of my favorite pies is Apple. It's second to pumpkin. So in celebration of this time of year, here is a great raw food apple pie recipe!

Ingredients

7 small fuji apples
juice from 1/2 lemon
1/4 and 1/2 teaspoon cinnamon
1 cup dates
1/8 teaspoon lemon zest
1 raw pie crust recipe (see below)

Roughly chop 5 apples and pulse them in the food processor until they are in tiny pieces. Pour the lemon juice and 1/4 teaspoon cinnamon over them and dehydrate them on low for a few hours. In a blender blend 2 finely chopped apples (add to the blender first), 1 cup dates, 1/2 teaspoon cinnamon, and 1/8 teaspoon lemon zest to make an apple sauce. Mix the applesauce and the dehydrated apples in a bowl. Pour the mixture into a piecrust. Refrigerate for at least two hours.

Basic Almond Raw Pie Crust
1 and 1/2 cups raw almonds*
1 cup pitted dates
1/4 teaspoon cinnamon
1 teaspoon virgin coconut oil (optional)
1 vanilla bean* seeds scooped out (optional)

Eat Well,

Dr. M

Chicken Salad

2009-08-16T14:19:00.004-04:00

I like this a lot better than the standard deli chicken salad (which does have an appeal of its own). I added peppery arugula, apple and walnuts to the chicken-mayo-celery combo and finished it off with a squeeze of lime for some zing.

SERVES: 4
TIME: 20 minutes

2 1/2 cups shredded cooked chicken (poached or roasted is good, incidentally this is great recipe for leftovers)
1 large stalk organic celery, cut into 1/4” dice
1/2 green apple, peeled and cut into 1/4” dice
1/3 cup walnuts, roughly chopped
2 tablespoons chopped fresh organic parsley
2 scallions, thinly sliced
2 handfuls organic arugula, roughly chopped
1/2 cup Wilderness Family Naturals "mayonnaise"
2 teaspoons fresh lime juice
coarse salt to taste (about 1/2 teaspoon)
freshly ground black pepper to taste (about 1/2 teaspoon)

Stir everything together.

Enjoy,

Dr. M

Make your own smoothies or popsicles!

2009-07-09T11:31:00.004-04:00

One of my favorite things to do is make my own food and drink, that way I know exactly what I'm eating/drinking.

This is a perfect summer treat, when you want something cold and sweet:

Blend together your favorite fruit with some ice, and plain yogurt or kiefr if you'd like, and sweeten with honey or stevia. Then pour them in popsicle molds and freeze for 12 hours, or enjoy as a smoothie.

Here is my most favorite recipe:

2 cups of organic strawberries

2 organic bananas

1 tablespoon of honey

1 cup plain yogurt

1 cup ice

1 cup cold filtered water

Enjoy!

Dr. M

Summer Strawberry and Spinach Salad

2009-05-30T18:58:00.003-04:00

You are probably thinking what I was when I first was introduced to this recipe, but trust me... it will not disappoint! You will be the talk of every party and gathering that you bring this to. The key is to not toss the salad with dressing until you are ready to eat it. So, give it a try and you will love it!

I must note that spinach and strawberries are VERY important to buy organically because they are very vulnerable to herbicides and pesticides!

Ingredients:

8 cups of organic baby spinach, raw
3 cups sliced organic strawberries
1/2 cup olive oil
1/4 cup white wine vinegar
1/2 cup organic cane sugar
1/4 chopped sweet onion
1/4 teaspoon paprika
2 tablespoons sesame seeds
1/2 cup goat cheese
1/2 cup sliced almonds
1 tablespoon poppy seeds

INGREDIENTS:

1. In a large bowl, toss together the spinach, strawberries, goat cheese and almonds.
2. Blend well: oil, vinegar, sugar, paprika, onion sesame seeds, and poppy seeds. Pour over the spinach and strawberries, and toss to coat.
Enjoy!

Dr. M

Easy Parmesan Crisps!

2009-05-21T08:14:00.005-04:00

It took a lot of parmesan to figure out how to make these just right. But it yielded the easiest recipe of all time. The cheese must be grated coarsely to get the most flavor and the right texture – crisp edges with a barely chewy middle.

This snack is ideal when you are famished or in place of a cracker or crouton!

SERVES: 4

TIME: 5 minutes

1 cup coarsely grated parmesan cheese (don’t use a Microplane – use the biggest holes on a box grater)

Preheat the oven to 400°F.

Evenly space tablespoonfuls of parmesan on a large nonstick or parchment-lined cookie sheet. Using a small spoon or your fingers, spread the parmesan so that each small pile becomes a thin circle roughly 3" in diameter. Bake for exactly five minutes or until the cheese is completely melted and bubbling and light golden brown. Be sure not to brown them too much or they will taste bitter. Let the crisps cool a minute, then slip a thin spatula or dinner knife underneath each one and remove to a rack to cool completely before serving.

Enjoy!

Dr. M

Holy Guacamole!

2009-05-15T07:39:00.007-04:00

Here is my favorite guacamole recipe that I loooove to indulge in every spring. My old neighbor taught me how to make it and I have been making it ever since.

Ingredients:

4 avocados
1 Roma tomato
1 bunch cilantro
1 purple onion
1 lime
Sea salt

Instructions:

Half, seed, and peel the avocados and put into a bowl. Mash with a fork until very soft and most of the lumps have been worked out.
Cut the lime in 1/2 and squeeze both halves of juice over the mashed avocados. Stir in juice.
Finely chop a small bunch of cilantro and add it into the bowl.
Finely chop 1/4 of purple onion and add it into the bowl.
Add in a pinch or two of sea salt.
Stir ingredients together until well blended.
Add in the tomatoes last, stir gently.

Serves four.

There are many variations on this. You can add cumin, garlic, or serrano chiles. Remember that cilantro is an excellent chelator for the body and a source of excellent nutrients. Avocados are a great fruit to add to your diet!

Avocado Nutrition Structure/Function

Avocados contain 81 micrograms of the carotenoid lutein, which some studies suggest may help maintain healthy eyes.
Avocados are included in Fruits & Veggies-More Matters™ consumer educational program to promote increased consumption of fruits and vegetables for good health.
Avocados contribute nearly 20 vitamins, minerals and beneficial plant compounds that can contribute to the nutrient quality of your diet.
Avocados, due to their mono and polyunsaturated fat content, are a healthy substitution for foods rich in saturated fat.
One-fifth of a medium avocado (1 oz) has 50 calories and contributes nearly 20 vitamins and minerals making it a good nutrient choice.
Avocados contain 76 milligrams beta-sitosterol in a 3-oz serving of avocado. Beta-sitosterol is a natural plant sterol which may help maintain healthy cholesterol levels.

Avocados and Babies

The avocado's smooth, creamy consistency makes it one of the first fresh fruits a baby can enjoy. Sodium- and cholesterol- free, avocados contain valuable nutrients including 8% of the recommended Daily Value (DV) for folate; 4% DV for fiber and potassium, 4% DV for vitamin E; and 2% DV for iron. A serving of avocado also contains 81 micrograms of the carotenoid lutein and 19 micrograms of beta-carotene. Per serving, avocados have 3.5 grams of unsaturated fats, which are known to be important for normal growth and development of the central nervous system and brain.

Avocados Nutrient Profile:

One-fifth of a medium avocado, or about one ounce, has 50 calories and contributes nearly 20 beneficial nutrients to the diet.
Avocados contribute nearly 20 vitamins, minerals and phytonutrients. Phytonutrients are thought to help prevent many chronic diseases.
Avocados contribute nearly 20 vitamins, minerals and phytonutrients, including 4% of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 8% folate, 4% fiber, 2% iron, 4% potassium, with 81 micrograms of lutein and 19 micrograms of beta-carotene.
Avocados act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in foods that are eaten with the fruit.

Eat well,

Dr. M

Amazing Hummus!!

2009-04-19T08:29:00.005-04:00

I like to watch Emeril Green on the Green Channel... and I just had to post his amazing hummus recipe. Make it soon, and make yourself a veggie tray and dip away!

1 (15-ounce) can chickpeas, drained and rinsed well in a colander set in a sink 1/4 cup extra-virgin olive oil 1/4 cup chopped yellow onion 1/4 cup water 1/4 cup Tahini 2 tablespoons fresh lemon juice, plus extra for serving, if desired 1 1/2 teaspoons red wine vinegar 3/4 teaspoon ground cumin 3/4 teaspoon salt 3/4 teaspoon minced garlic 1/4 teaspoon ground cayenne pepper Pita bread, pita chips, or bagel chips, for serving Vegetables, for dipping (optional)

In the bowl of a food processor combine the chickpeas with 3 tablespoons of the olive oil, the onion, water, Tahini, lemon juice, red wine vinegar, cumin, salt, garlic, and cayenne pepper. Process until the mixture is combined and mostly smooth, about 1 minute.

Transfer to an airtight container, and refrigerate until chilled. May be made up to several days in advance.

When ready to serve, stir the hummus and transfer to a shallow serving bowl. Drizzle with the remaining tablespoon of extra-virgin olive oil and additional lemon juice.

Serve with pita bread, pita chips, bagel chips, or vegetables for dipping.

YIELD: About 2 cups, serving 4 to 6

Eat Well,

Dr. M

Quinoa Stuffed Tomatoes!

2009-04-17T17:49:00.004-04:00

Here's how I did it. Hope you enjoy it!

Hollow out 4 tomatoes and set in a baking dish.

Cook your quinoa: rinse quinoa a few times then put 1/2 cup of it into a pot with 1 cup of water and a pinch of celtic sea salt. Bring to a boil then lower to a simmer for about 10-15 minutes until the water is absorbed.

In the meantime, saute 1/2 organic chopped onion, a green pepper, and a clove or two of chopped garlic.

Add spices to the saute; I used a small amount of salt, pepper, and freshly ground italian herbs. Add about 1/4 cup of organic tomato basil sauce.

To add a twist, you could mix in cooked ground turkey, beef, or chicken. I prefer this recipe without meat.

Once the quinoa is cooked, combine the saute, add olive oil and some shredded parmesan cheese.

Fill each tomato with the mixture. You can eat them raw as I do, or or cook on 350 for 15-20 minutes. Remember the less you cook, the more nutritional content the food will retain.

Top each tomato with some Parmesan cheese and enjoy.

Eat Well,

Dr. M

Yummy Ceasar Dressing!

2009-04-02T20:08:00.002-04:00

Ohh boy! My #1 pregnancy craving? Ceasar Salad!! I could eat it for breakfast, seriously. So, I had to seek out a recipe for some good ceasar dressing because there is nothing better than fresh dressing. So this recipe comes from my delightful massage therapist, Isabel. I hope you enjoy it as much as I do!

1 cup buttermilk
2 cloves garlic
1 tbsp dijon mustard
big chunk of fresh parmasean cheese
juice of 1 lemon
1/2 - 3/4 tin of anchovies
1 hard boiled egg (optional)
salt and pepper

Blend together and drizzle a little olive oil in as blending.

Toss lightly over the greenest romaine lettuce you can find and add in your homemade gluten-free croutons.

Enjoy,

Dr. M

Cream of Spinach Soup

2009-03-28T20:33:00.004-04:00

Hello Everyone!

A colleague of mine, posted this recipe and I had to pass it on because it is so delicious and nutritious!

Enjoy!

Cream of Spinach Soup

Ingredients:

1½ cup Spinach
2 cups of Water
½ A Small Zucchini, Peeled
½ A Tomato
¼ cup Hemp Seeds
¼ cup Sunflower Seeds
1 tablespoon Nutritional Yeast, optional and not raw
½ teaspoon Garlic, or more if desired, Diced
½ teaspoon Salt
1 dash Black Pepper
1 teaspoon Onion, Diced

Preparation:

Throw spinach in the blender with water, sunflower seeds and hemp seeds. Blend until smooth. Then add the remaining ingredients and blend for a long time until very smooth and slightly warm. If you want to warm it more you can place it in a pot on the stove and lightly heat (do not heat over 118 degrees).

Nutrition Information:

This soup is a nutritional powerhouse. Spinach is high in calcium but it is also contains oxalates (oxalic acid) which block the calcium from being absorbed. Cooking spinach actually reduces its oxalate content.Before adding the spinach to this recipe you can boil or steam the spinach. If you want to eat spinach for the calcium benefits but want it raw choose baby spinach which has a lower oxalate content compared to mature spinach. Spinach is also an excellent plant-based source of iron that in comparison to meat sources is low in calories and virtually fat-free. Spinach is also a rich source of phytonutrients. Hemp seedshave an excellent fatty acid profile and protein content including all the essential amino acids. Hemp seed’s fatty acid ratio is 3:1 (omega 6’s : omega 3’s). This exceeds the target ratio which is 4:1 (omega 6’s : omega 3’s). Most western diets have a fatty acid profile of 10:1 which is far too rich in omega 6’s and deficient in omega 3’s. This imbalance is a co-factor in a wide-range of common illnesses including cardiovascular disease, diabetes, arthritis, mood and skin disorders and more.

Eat Well,

Dr. M

Deviled Eggs Galore!

2009-03-18T07:37:00.004-04:00

Yum. Easter is coming, so tis' the season for deviled eggs. Here is a healthy recipe from a friend that is nothing short of amazing. You might want to triple this recipe, because these eggs will go fast!

This recipe makes 6, whole eggs, 12 halves.

Ingredients:

6 hard boiled eggs

1/4 cup mayonnaise

1 tsp. mustard

3/4 tsp. vinegar (I use golden balsamic)

Pinch of Celtic Sea Salt and just

*The best/healthiest/delicious mayo is from Wilderness Family Naturals. It is worth ordering!

Directions:

Half the eggs and remove the yolks into a separate mixing bowl.

Combine the ingredients with the yolks and mash together.

Replace a spoonful of the delicious mixture into each egg half.

You can make the platter more decorative with finely chopped chives or paprika.

Enjoy!

Dr. M

All are welcome!

2009-03-07T17:56:00.003-05:00

Hello Everyone,

I will be hosting a huge Spring Health Festival this spring on Saturday, May 30th. That is the weekend after Memorial Day.

This will be the spring event that everyone is talking about. There is no admission fee because I believe that an invitation to health should be free!

The day will begin with my presentation about health and wellness at 10am. The day will continue on with fun for the whole family until 2pm. Come hungry with your friends and family, ready to expand your knowledge about your health!

Delicious, Gourmet, Gluten-Free, food samples from around the United States
Healthy, Nutrient-Dense food options that aren't found in a standard grocery store
Local Organic farms offering their produce and herbs
Grass-Fed Beef and Chicken samples from local farms
Amish Farm food samples from Pennsylvania
Organic Wine Tasting from The Winery
Gift Basket Raffles from Whole Foods, Tenzo Artisan Bakery, and more!

I hope you are able to make it! Spring is right around the corner... so hang on, the good weather is coming.

Be well,

Dr. M

Munch down!

2009-02-22T16:11:00.001-05:00

Hello everyone!

I just wanted to share my most recent food munchie.

It was inspired by my son's first birthday party. I made a veggie tray and it was so delicious that hardly anything was left at the end of the party. It was no standard veggie tray, and I have made one every Sunday since. It's wonderful because when my husband and I come home from work, we don't snack on anything but raw veggies when preparing a meal. And some nights we use all of the chopped veggies to put over lettuce and we have a great salad.

Here are my ingredients, all ORGANIC of course!

Broccoli

Cauliflower

Cherry tomatoes

Carrot sticks

Celery

Cucumbers

Bell Peppers (red, orange, yellow, and green!)

Asparagus

Snow Peas

As for "dips" go for hummus, or freshly made ranch dressing. This means look at the label of a dressing and don't purchase anything with "hydrogenated" or "high fructose corn syrup", etc. Remember the less ingredients, the better!

Healthy meals are all about preparation. So make a veggie tray for yourself every weekend, so you can munch down during the week!

Enjoy,

Dr. M

A Gluten-Free Favorite

2009-02-17T15:53:00.000-05:00

PF Changs is one of my favorite places to dine, and I want everyone to know they have a gluten-free menu now. The food is divine, you don't feel like you are missing out at all.

My Favorite is the Chang's Spicy Chicken. Enjoy.

Dr. M

Ohh lala!

2009-01-18T21:22:00.000-05:00

Well I have finally come across a gluten-free bakery, thanks to one of my patients! How great is that?! You can bet my son's first birthday cake will be from this bakery.

It's called Tenzo Artisian and if you click here, you will be directed to their website. This is just perfect for those little valentine's treats!

Enjoy,

Dr. M

A winter favorite...

2009-01-07T21:05:00.001-05:00

The all american meal... meat and potatoes. My patients have been asking, so I am telling... here is my pot roast recipe. It is gluten-free and so easy. I pop it in the crock pot before I go to the office and I have an amazing meal to come home to.

Ingredients:

2-3 pound organic rump roast

5 pound bag of organic potatoes

1 large bag of organic peeled carrots

2 bunches of organic celery

1 large organic yellow onion

1 bunch fresh, organic, flat leaf parsley

Celtic Sea Salt

Ground Pepper

Instructions:

Place rump roast in the crock pot and cover with water. Roughly chop onion, celery, and potatoes and add into the water. Add in the large bag of carrots. Finely chop half of the bunch of parsley and add. Sprinkle in a bit of Celtic Sea Salt and ground pepper. Allow the roast with ingredients to slow cook all day.

It's that easy!

Enjoy,

Dr. M

Melt-in-Your-Mouth Gluten-Free Sugar Cookies

2008-11-26T21:16:00.000-05:00

Makes 24 3-inch Cookies

These beautiful cookies are tasty, moist and tender. A family favorite, they’re sure to disappear quickly.

1½ cups confectioner’s sugar 1 cup dairy-free, soy-free vegetable shortening 1 egg, 2 teaspoons vanilla extract 2½ cups gluten-free cookie flour mix (see below)  ½ teaspoon xanthan gum 1 teaspoon baking soda 1 teaspoon cream of tartar

Icing

4 cups confectioner’s sugar 4 tablespoons dairy-free, soy-free vegetable shortening 2 egg whites Pinch of salt 2 teaspoons vanilla extract Food coloring and colored  sugars, optional

To make cookie dough, place 1½ cups confectioner’s sugar and 1 cup shortening in the bowl of an electric mixer and beat on medium speed until smooth and slightly fluffy.
Add egg and vanilla extract. Mix well.
In a separate bowl, combine flour mix, xanthan gum, baking soda and cream of tartar.
Add flour mixture to sugar mixture, beating on low speed until thoroughly combined.
Gather up dough into a ball and chill it for 2 hours.

Preheat oven to 350 degrees. Line two cookie sheets with parchment paper.

Lightly flour your work surface and rolling pin. Roll out dough to ¼-inch thickness and cut into shapes with your favorite cookie cutters. Using a thin spatula, transfer cookies to cookie sheets. Gather up remaining scraps of dough and roll out again, cutting and rolling until you’ve used it all.

Bake cookies in preheated oven on center rack for 10 minutes. Cool on cookie sheets for 10 minutes before transferring to wire rack.

To make icing, combine all icing ingredients and mix until smooth. For colored icing, add a few drops of  food coloring.

Ice cookies while they’re still slightly warm. Then sprinkle immediately with decorative sugars. Cool completely to set.

Each iced cookie approximately contains: 255 calories, 10g total fat, 4g saturated fat, 0g trans fat, 9mg cholesterol, 41g carbohydrate, 165mg sodium, 0g fiber, 1g protein

Gluten-Free Cookie Flour Mix Makes 6 Cups

4 cups superfine brown rice flour 1⅓ cups potato starch (not potato flour) ⅔ cup tapioca flour/starch

Combine all ingredients. Store in the refrigerator until ready to use.

I hope that you and your family can enjoy these cookies this season. Baking is part of many family traditions and I want you to know you can keep those traditions strong even if you are gluten-free! This recipe is from "Living Without" a magazine that is dedicated to people with allergies and food sensitivities. I highly recommend subscribing to it!

Happy Holidays!

Dr. M

Sweet Potato Fries!

2008-11-05T20:24:00.000-05:00

They're easy, delicious, nutritious, and they can be dipped in raw honey!

Preheat oven to 425 degrees

Slice two organic, medium-sized, washed sweet potatoes into chunky strips. I am not coordinated with the ole knife, so my strips are sometimes wedges and sometimes rectangles. No worries, all shapes are delicious!
Sprinkle some Celtic Sea Salt, pepper, cumin and a little paprika on the potato wedges. Drizzle with olive oil -- I have found the best organic olive oil also is expensive and worth it for a reason. You don't need much.
Bake for 15 minutes and then toss to make sure all sides are evenly cooked.
Bake another 10-15 minutes, until a warm, sweet aroma fills the house and you and the kid are both drooling.

Enjoy!

Dr. M

An Old-Fashioned Favorite!

2008-10-12T11:06:00.000-04:00

It has been proven that homemade Chicken Noodle Soup can cure a cough, ease pain, and improve cold and flu symptoms. Naturally I wanted to post my own recipe so that you all can make it the next time you need a little lift when under the weather. I choose not to add noodles, but wild rice (or brown rice) instead so the soup is gluten-free.

Here's my secret recipe that I served this past weekend at my First Annual Fall Festival of Wellness...

Ingredients:

2 lbs of organic chicken thighs- If possible, get grass-fed chicken thighs or a stew chicken

2 large bunches of organic celery, chopped into small pieces

2 yellow organic onions, chopped into small pieces

1 bunch fresh, organic parsley, finely chopped

1 large bag peeled, organic carrots, chopped into pieces

1 tbsp. organic poultry seasoning

4 cups organic wild rice, or organic brown rice

Celtic Sea Salt to taste

Bring a large pot of water (filled 3/4 full) to boil. Add in boneless, skinless, chicken thighs, celery, and onion. Let simmer on medium for two hours. Add in carrots and parsley and let cook for another hour. Add in rice and parsley and let simmer until rice is soft. Serves 20-30 people. Freeze extra soup in a glass storage container.

Enjoy,

Dr. M

Tis the Season!

2008-09-29T21:13:00.000-04:00

For Butternut Squash, that is! Stay tuned for more recipes of the best of the Fall Season foods... sweet potatoes, spaghetti squash, the list goes on!

Butternut Squash is rich in riboflavins, fiber, and Vitamins A and C -- and right now it is in season, which makes it more delicious and available. Make sure you get it locally or organic at the grocery store. Here are some ideas for enjoying your butternut squash.

Simple Preparation

Rinse and cut the squash lengthwise. Remove and

discard the seeds and excess soft fiber. Place the squash with the cut side face down with 1/4" water in the roasting pan and roast uncovered in the oven at 375-400 degrees for 30-45 minutes, or until the squash is tender with the poke of the fork. Scoop out the soft flesh, and use a mixer to mash together the squash, 1/4 cup salted butter, 1/4 cup

water, and tablespoon of cinnamon. Consistency should be like that of mashed potatoes.

Butternut Squash Soup

6 Servings

1/2 cup onions, chopped
2 tablespoons butter or margarine
2 cups chicken broth
1 pound butternut squash, *
2 each pears, pared and sliced
1 teaspoon fresh-snipped thyme leaves
1/4 teaspoon salt
1/4 teaspoon white pepper
1/4 teaspoon coriander, ground

GARNISHES: 1 each pear-unpared, sliced
1/2 cup pecans-toasted, chopped

* Squash should be pared, seeded and cut into 1-inch cubes.

Cook and stir onion in margarine in 4-quart Dutch oven until tender. Stir in broth, squash, 2 sliced pears, thyme, salt, white pepper, and coriander. Heat to boiling; reduce heat. Cover and simmer until squash is tender, 10 to 15 minutes. Pour about half of the soup into food processor work bowl fitted with steel blade or into blender container; cover and process until smooth. Repeat with remaining soup. Return to Dutch oven. Heat, stirring frequently. Serve with sliced pear and pecans.

Be Wel,

Dr. M

Dr. Mowry's California Cobb Salad

2008-09-11T21:48:00.000-04:00

At least once a week, I enjoy this salad. It is filling, delicious, and nutritious. I hope you enjoy it too. You may modify this with any of the ingredients or quantities. Make sure you get as many organic ingredients as possible.

Start with a base of baby romaine lettuce (or a spring mix) and add the following ingredients chopped in quantities that you desire. Remember the more colorful, the healthier the salad is!

· Tomato

· Avocado

· Broccoli florets

· Carrots

· Stoplight Peppers (red, orange, yellow, and green)

· Hard boiled egg

· Sliced almonds or walnuts

· No more than 3 slices of low sodium turkey bacon (diced in very small pieces)

· A sprinkle of your choice of cheese (blue cheese, parmesan, feta)

You can top your salad with 4oz. of sliced chicken, salmon, steak, shrimp, or crab.

Use Olive Oil as a dressing or Balsamic Vinegar or both as a dressing.

Enjoy!

Dr. M

A dinner to remember...

2008-08-31T21:42:00.000-04:00

I have had some company in town recently and really enjoyed cooking for them. I would like to share what I prepared because the prep time took me about 20 minutes and we had a healthy, delicious meal that everyone enjoyed. I hope this inspires you to cook this meal for your family soon.

On the menu was:

Lemon, Rosemary & Garlic Chicken
Garlic & Olive Oil Green Beans
Fresh Parsley Red Potatoes

I bought an organic chicken from Whole Foods, the biggest I could find. I chopped an organic lemon in half and put one half lemon in the chickens cavity and the other half I squeezed onto the chicken's skin and left the rest of the squeezed lemon in the corner of the roasting pan.

Then I took 2 medium bulbs of organic garlic and cut the tips off so multiple cloves were showing. They were placed in opposite corners in the roasting pan. This allows the garlic to roast and penetrate the chicken juice for good meat flavor.

Around the perimeter of the chicken I placed fresh organic herbs: rosemary and sage. I finished the chicken with a drizzle of olive oil, a sprinkle of freshly cracked pepper as well as celtic sea salt, and paprika.

The chicken cooks best at 350 degrees for a couple of hours in a roasting pan. Be sure to baste the chicken several times with the juices from the bottom of the pan.

After the chicken I nipped the tips off of fresh organic green beans, and marinated them for 30 minutes in fresh garlic, celtic sea salt, and olive oil.

Once I finished with the green beans, I chopped up a bag of organic red potatoes, added fresh organic chopped celery, celtic sea salt, and olive oil -- then baked them in the oven at 350 degrees with the chicken until the potatoes were soft.

Enjoy!

Dr. M

Corn, Avocado, and Tomato Salad

2008-08-28T11:21:00.001-04:00

Here's a colorful medley that makes a delicious summer dish. You can serve it as a salad or call it a chunky dip and scoop it up with blue corn tortilla chips.

RECIPE INGREDIENTS:

2 tablespoons olive oil

1 tablespoon fresh lime juice

1/4 cup chopped cilantro

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

2 1/2 cups fresh corn kernels (from about 5 ears)

1 1/2 cups diced avocado (1/2-inch pieces)

1 pint cherry tomatoes, quartered

1/2 cup finely diced red onion

1. In a large bowl, whisk together the olive oil, lime juice, cilantro, salt, and pepper.

2. Add the corn, avocado, tomatoes, and onion and toss to mix. Serves 4 to 6.

Tips: Choose ears of corn with bright green husks that are tightly closed. The ends of the corn silk should be golden brown, not pale -- an indication that the corn was picked too early. To easily remove corn silk from the kernels, hold the ear in one hand and rub downward with a wet paper towel. To remove corn kernels for a salad or salsa, stand an uncooked ear in a shallow bowl and use a sharp, thin-bladed knife.

Enjoy,

Dr. M

Chelation Pesto

2008-08-24T10:08:00.000-04:00

Cilantro (coriander) has been proven to chelate (break up) toxic metals from our bodies in a relatively short period of time. Combined with the benefits of the other ingredients, this recipe is a powerful body cleanser. Two teaspoons of this pesto daily for three weeks is purportedly enough to increase the urinary excretion of mercury, lead and aluminum, thus effectively removing these toxic metals from our bodies. We can consider doing this cleanse for three weeks a least once per year. The pesto is delicious on toast, baked potatoes, and pasta.

Ingredients:

4 cloves of garlic
1/3 cup Brazil Nuts (selenium)
1/3 cup Sunflower Seeds (cysteine)
1/3 cup Pumpkin Seeds (zinc and magnesium)
2 cups fresh Cilantro (aka. Coriander and Chinese Parsley) (vitamin A)
2/3 cup Grapeseed Oil, or any other nut seed oil
4 tablespoons lemon juice (vitamin C)
2 teaspoons dulse powder (calcium potassium, magnesium, iron, iodine, manganese, copper, chromium, zinc, and vitamins A, B1, B2, B3, B6, B12, C and E!!)
Sea Salt to taste

Process the cilantro and seed/nut oil in a blender until the cilantro is chopped. Add the garlic, nuts and seeds, dulse and lemon juice mix until the mixture is finely blended into a paste. Add a pinch of sea salt to taste and blend again. Store in a dark glass jar if possible as nutrients are light sensitive. It freezes well, so purchase cilantro when it is in season and fill enough jars to last through the year.

Be well,

Dr. M

Where drinking good wine is a no-headache decision!

2008-08-15T18:03:00.000-04:00

Hello Everyone,

Too many people today complain about unpleasant reactions after drinking an innocent looking glass of wine. Everybody should know by now that authentic wines made with unspoiled grapes do not produce such ill effects. It's not their stomach that is in question but the product.

If you are like me, you enjoy a good glass of wine every now and again. Recently, I have explored some new wines that are Organic and Biodynamic. Organic wines are made with minimal handling and most importantly they are made with grapes grown without the use of herbicides, pesticides, and chemical fertilizers. I can officially call myself a convert to organic wines!

Since grapes are among the most pesticide-laden produce, it is no wonder we are reaching more often for organic wines to fill our glasses. Here is a simple guide to what different organic labels mean:

100% Organic carries the United States Department of Agriculture (USDA) organic seal (the certifying agency must be listed) and indicates the wine is made from 100% organically grown ingredients and has been monitored throughout its entire production process. This wine can contain only naturally occurring sulfites (or sulfur dioxide, an antimicrobial substance) in less than 100 parts per million (ppm).

Organic also carries the USDA organic seal and indicates the wine has 95% organically grown ingredients (the other 5% must not be available organically). Again the certifying agency must be listed and the wine has the same sulfite requirements as 100% organic.

Made with Organic Grapes or Made with Organic Ingredients means the wine contains at least 70% organic ingredients. It can have artificial sulfites added, but it may not contain more than 100 ppm. (It does not have the USDA organic seal.)

Biodynamic is based on the precise observation and an attempt at balance of nature, a concept originated by the early 20th-century Austrian philosopher Rudolf Steiner. So, biodynamic wine is not only 100% organic, in addition, the grower has gone beyond to try to bring the farming process more closely in tune with nature. For instance, biodynamic wine growers may make their own compost and/or watch the stars and planets to time what they do.

One company that is impressive is The Organic Wine Company. They can be found at www.theorganicwinecompany.com

Please take a look around their site. They have an amazing guarantee...

"If you still have doubts here is our CHALLENGE FOR YOU: We dare you to try any of our wines and see for yourself how they taste and how they feel to your body. If you have anything negative to report, WE'LL REFUND YOU, period! That's how confident we are that you will love a product made with your well-being and our collective health in mind."

Enjoy trying a variety of eco-friendly wines with some of the recipes on this blog. Keep me posted on your favorites.

Be well,

Dr. M

Some Good Chinese Grub

2008-08-08T16:53:00.001-04:00

Hello Everyone,

In light of the 2008 Olympics beginning tonight and being held in China, I thought I might post an amazingly healthy stir-fry recipe to my blog.

Be sure to try it over Basmati rice with toasted almonds. Let me know what you think!

To try this wonderful recipe, simply Click Here

Be Well,

Dr. M

Gluten-Free Recipies

2008-08-07T14:12:00.000-04:00

Hello Everyone!

As some of you know, my household is gluten-free. Often times my patients ask me for my favorite recipes that are gluten-free. I have posted some, but still have more to post. I have found a great resource of recipes that are gluten-free.

Please visit http://gluten-freerecipes.blogspot.com for a wonderful variety of healthy gluten-free recipes!

Be well,

Dr. M

Gazpacho Goodness

2008-08-04T21:02:00.000-04:00

Gazpacho fights inflammation and stress!

Gazpacho is a classic raw veggie soup that is loaded with tomatoes, cucumbers, peppers and onions. This is a great way to eat raw and fill your body with enzymes. It is simple and easy to make too. Have fun with it. Go to your local farmer's market and get all organic fresh ingredients.

Serves 4—6

INGREDIENTS:

· 4 or 5 large ripe tomatoes, peeled, seeded, and chopped

· 1 serrano pepper, minced

· 5 cloves garlic, minced

· 2 lemon cucumbers, peeled, seeded, and diced

· 1 red bell pepper, seeded and diced

· 1 red onion, peeled and thinly sliced

· 1 ripe but slightly firm avocado, peeled and diced

· 4 cups of cold water

· 2 teaspoons of sea salt or braggs amino acids

· 2 tablespoons fresh lemon juice

· 2 tablespoons medium-acid red wine vinegar

· 2 tablespoons chopped fresh basil

· 2 tablespoons chopped fresh Italian parsely

· 4 tablespoons chopped fresh cilantro

· black pepper in a mill

· 1/2 cup best-quality extra-virgin olive oil

Combine all of the vegetables in a large bowl. Add the water, bragg amino acids, lemon juice and vinegar and stir very briefly. Stir in the fresh herbs and season with salt and pepper to taste. Chill the soup for at least one hour before serving. Remove from the refrigerator, stir, let rest for 15 minutes and then pour the olive oil over the soup and serve.

This full-bodied version of contemporary gazpacho is best at the peak of harvest, when all of the vegetables are dazzlingly ripe. And on a hot day, there is nothing more refreshing.

Be well,

Dr. M

The Dirty Dozen and The Cleanest Twelve

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Ideally you want to buy all your produce organic. If you are not able to buy all items organic there are certain items that have more pesticides in than others and should be eaten organic.

The Dirty Dozen:

Peaches

Apples

Sweet Bell Peppers

Celery

Nectarines

Strawberries

Cherries

Pears

Grapes (imported)

Spinach

Lettuce (all types)

Potatoes

Cleanest 12:

Onions

Avocado

Sweet Corn (frozen)

Pineapples

Mango

Asparagus

Sweet Peas (frozen)

Kiwi Fruit

Bananas

Cabbage

Broccoli

Papaya

Remember to eat as much raw food as you can and go as organic as you can!

Be well,

Dr. M

J U I C E M A N I A B E G I N S ! ! !

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Dr. Mowry’s Rainbow Super Juice

This one’s for you, dad.

8 stalks of celery

1 bunch kale

1 bunch chard

1 bunch parsley

1 bunch cilantro

2 cups spinach

7 large carrots

2 cucumbers

2 apples (any kind, but Gala or Red Delicious are my favorites)

1 small bunch seedless grapes

The above yields almost 2 liters. You must drink the juice as soon as possible after juicing. The nutrient content decreases as it oxidizes.

Remember to have fun, eat more whole raw organic fruits and veggies, and start juicing today!!!

Ready, Set, Go!

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This is going to be a wonderful place to find healthy recipes from all around. I am happy to share my recipes with everyone. If you have a recipe that you would like me to post, please e-mail me and I will be happy to add to this growing plethora of cooking goodness! Check back often for updates and please share this blog site with your friends and family.

It is my hope that this blog spot will inspire you to cook again with excitement and enthusiasm for your health!

Be well,

Dr. M