Medical Medium Blog - Healing Foods

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Hello and welcome to the Medical Medium Blog articles: Healing Foods. I'm so happy to have you here. Visit this blog anytime for inspiration and valuable insights on foods that will help you to heal and feel your best. Happy reading!

Asparagus Salad

Asparagus is one of the most powerful vegetables in your healing toolbox. It's high in essential minerals such as selenium, zinc, and manganese which are vital for a strong and healthy immune system. It is also high in vitamins A, K, and B-complex including folate which is a building block for a healthy cardiovascular system and for women who are trying to conceive.

Asparagus contains aspartic acid which is an amino acid that neutralizes excess amounts of ammonia in the body that is often the cause of exhaustion, headaches, and poor digestion. It contains significant amounts of healthy fiber and protein which help to maintain blood sugar levels, prevent constipation, stabilize digestion, and stop the urge to overeat.

There's a compound called asparagine in asparagus which is a natural diuretic that breaks up oxalic and uric acid crystals stored in muscles and the kidneys and eliminates them through the urine. This natural diuretic is helpful in reducing water retention, bloating, and swelling in the body. Asparagus is also high in glutathione which is an antioxidant powerhouse and particularly beneficial for those suffering with autoimmune conditions, liver disease, heart disease, cancer, and diabetes. It's known to help strengthen the liver, kidneys, skin, ligaments, and bones and it’s chlorophyll content makes it a great blood builder.

Asparagus also contains inulin which encourages good bacteria in the gut that boosts nutrient absorption and helps to keep the immune system functioning properly. Asparagus is a nutrient-packed, delicious vegetable that can be eaten raw or steamed and added to soup, salads, stews, rice, and/or veggie dishes.

In today's recipe, the asparagus is roasted and served on top of a fresh salad that perfectly merges cool and warm elements. The roasted asparagus and tomatoes warm you from head to toe, while a bright punch of lemon, tender leafy greens, and the delicious crunch of pine nuts hit all the right flavors and textures. It takes only minutes to prepare and is a clean, green way to enjoy mealtime!

Roasted Asparagus Salad

Ingredients:

  • 1 bunch of asparagus, ends trimmed
  • 2 cups cherry tomatoes
  • 8 cups mixed greens
  • 2 tbsp pine nuts
  • 1 lemon
  • 1 tsp olive oil (optional)
  • 1/4 tsp sea salt (optional)

Directions:

1) Preheat oven to 375 degrees.

2) On a baking tray lined with parchment paper, spread out asparagus stalks evenly. Brush with olive oil and sprinkle over with sea salt if desired. Roast for 12 minutes or until tender.

3) Place cherry tomatoes on baking tray alongside asparagus. Roast for 12 to 15 minutes until slightly puckered.

4) Divide mixed greens between two plates. Arrange asparagus and cherry tomatoes on top.

5) Top salad with pine nuts, a generous squeeze of lemon, and cracked black pepper.

For more healing recipes, check out the best-selling book Medical Medium Cleanse to Heal

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Cauliflower Rice

Cauliflower is an incredible vegetable to include in your diet in both its raw and cooked forms. It's full of nutrients and is excellent for supporting a strong immune system and optimum health.

Cauliflower is high in vitamin C, K, and B-complex and minerals such as boron, calcium, molybdenum, and tryptophan. It is also a good source of high quality protein that is easily assimilated into the body. There are powerful anti-cancer compounds in cauliflower such as indole-3-carbinol and sulforaphane which are particularly beneficial for helping to prevent breast, cervical, ovarian, colon, stomach, and prostate cancers.

Cauliflower contains a compound called Di-indolyl-methan (DIM) which has been shown to be effective in the treatment of the Human Papilloma Virus (HPV) and cervical dysplasia. It also has excellent anti-inflammatory properties due to its omega-3 and vitamin K content and is an essential food for those trying to prevent chronic inflammation as in fibromyalgia, hepatitis, arthritis, cardiomyopathy, cystic fibrosis, IBS, and Alzheimer’s disease.

Cauliflower has also been found to help protect the lining of the stomach which is vital for preventing bacterial overgrowth of H. Pylori in the stomach. It's also known to be an effective detoxifier for the liver and spleen and can aid in cleansing toxins from the blood, lymph, tissues, and organs. Learn why supporting your liver is essential for good health and quality of life in Liver Rescue. Raw cauliflower is an excellent alternative to white rice and can be made by placing cauliflower into a food processor and grinding until it reaches a rice-like texture. 

In this dish, cauliflower rice is topped with a spice-filled, beautiful salsa made of tangerines and tomatoes. Paired with chopped fresh herbs and warming Indian flavors, this recipe is a wonderfully unique, nutritious and richly-flavored twist on traditional Indian fare. Enjoy it as a meal anytime. Eat it wrapped in lettuce cups, topped with avocado, alongside a fresh green salad, or even cook the cauliflower rice by steaming it for 3-5 minutes until warm and tender. The possibilities are endless!

Cauliflower Rice With Indian Spiced Salsa

Ingredients:

  • 1 head of cauliflower, florets
  • 2 cups tangerine slices, peeled and deseeded
  • 1 cup cherry tomatoes
  • ½ red onion, quartered
  • 2 cloves garlic
  • 1 inch piece of ginger, peeled
  • ¼ cup curly parsley
  • 1 tsp fresh sage leaves
  • 1 tsp each of cumin, paprika, chili powder, yellow curry powder
  • ½ tsp red pepper flakes (optional)

Directions:

1) To make cauliflower rice, pulse cauliflower florets in a food processor until rice texture is formed. Do not over crowd the food processor. Pour cauliflower rice into a serving bowl and set aside.

2) To make the salsa, place garlic, ginger, red onion, and sage into the food processor and pulse 3 to 4 times until roughly chopped.

3) Add tangerines and tomatoes, continue pulse blending until a chunky salsa is formed.

4) Over a bowl, strain the salsa into a nut milk bag or cheese cloth and gently squeeze to remove moisture. Place dry salsa back into the food processor. Save the liquid, it’s delicious!

5) To the salsa in the food processor, add all remaining spices and pulse 3 to 5 more times until well combined.

6) Top cauliflower rice with salsa and enjoy!

Serves 2

Notes:

- You can always add avocado if desired!

- The salsa will keep for three to four days, but the cauliflower rice is best made fresh.

- If you have a family to cook for, try tossing cauliflower florets in a little coconut oil and all of the dry spices. Roast in a 400° oven for 25 minutes, flip halfway through. Pair it alongside brown rice and avocado for a great dinner bowl!

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Banana Berry Smoothie

A sweet, creamy smoothie, like the recipe I have to share with you today, makes for the perfect breakfast. It's delicious, energizing, refreshing, and full of nutrients to get you through your morning.

This smoothie is particularly special because of its very high antioxidant content. The raspberries and strawberries, like all berries, contain a huge amount of anti-aging antioxidants. Then add a touch of two of the most healing spices available to us and you boost the flavor and healing properties even further. Cinnamon has the highest antioxidant strength of all food sources and is several hundreds more potent than any fruit or vegetable!

You can even add wild blueberries for a twist on this recipe and even more of the critical antioxidants we need for our health. It's really just an added bonus that this smoothie tastes so wonderful!

Enjoy this smoothie for breakfast, lunch or a snack. It's also a perfect addition to the 28 Day Cleanse from my book Medical Medium. 

Banana Berry Spice Smoothie

Ingredients:

  • 2 bananas (use more if you wish)
  • 1 cup frozen raspberries
  • 1 cup frozen strawberries
  • 1.5 cups coconut water or water
  • 1/4 teaspoon cinnamon, or more to taste
  • Pinch nutmeg (optional)

Directions:

  1. Place the coconut water or water and bananas in a blender and blend well.
  2. Add the frozen berries and spices and blend until smooth. Pour into a big glass and enjoy the anti-aging benefits!

If you are looking for more smoothie recipes, try these these fun variations on my blog:

Enjoy!

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Sweet Potato Fries

It's hard to find someone who doesn't like fries. Piping hot potatoes dipped into cool, tangy ketchup is an inviting combination which has made them a much loved junk food in many countries. In more recent years, sweet potato fries have become popular too.

But we all knows fries aren't good for us. The potatoes are often coated in a gluten-based flour or batter, fried in processed oils, and served with ketchup made with refined sugar or high fructose corn syrup and chemical additives.

Instead you can make healthy fries at home that taste delicious, provide comfort and satiation, and also deliver you the tremendous healing benefits of potatoes and tomatoes. 

Today's recipe is for sweet potato fries, but you can use any kind of potato. Try it out with all the different varieties and colors that sweet potatoes, yams and potatoes come in. This recipe can be prepared very quickly and is sure to be a hit with children and adults alike!

Baked Sweet Potato Fries with Ketchup

Ingredients:

For the fries:

  • 2 large sweet potatoes
  • pinch dried onion powder

sea salt to taste

For the ketchup:

  • 6oz tomato paste
  • 1/3 cup apple juice
  • 2 tbsp lemon juice
  • 2 tsp raw honey
  • 1/4 tsp dried onion powder
  • 1/4 tsp garlic powder
  • 1/4 tsp dried oregano
  • pinch cayenne pepper or chili flakes (optional)
  • sea salt to taste (optional)

Directions:

Pre-heat the oven to 400F/200C. Line 1-2 baking trays with parchment paper. If you can't use parchment paper, lightly coat the tray with olive or coconut oil.

Cut the sweet potatoes into fries (you can peel them first if desired) and place on the parchment paper. Bake for 15 minutes or until just slightly browning on one side. Flip and bake for a further 10 to 15 minutes. Cooking time will depend on your oven so it's best to check them. 

While the fries bake, blend or whisk the ketchup ingredients together until smooth. Taste and adjust seasonings as desired.

Serve the fries with the ketchup and enjoy. These won't last long!

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Quinoa Vegetable Salad

It's hard to beat the fresh flavor and dense nutrition of a leafy green salad piled high with your favorite fruits and vegetables and a fantastic dressing. But there's hundreds of other ways to create delicious, beautiful salads.

Today I have one more recipe you can add to your salad repertoire. It's hearty, fun, colorful and versatile. You can chop and change the vegetables, spices and herbs in almost any combination each time or stick to your favorites. You can switch the quinoa for another gluten free grain of choice like millet or brown rice, or leave it out entirely if you're sensitive to grains or healing, and instead use raw cauliflower processed in a food processor until it resembles rice.

This salad is wonderful alone or served on top of baby spinach, romaine, butter leaf lettuce or mache.

Quinoa Vegetable Salad

Ingredients:

  • 2 cups dry quinoa
  • 3 tomatoes, chopped
  • 1 yellow bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 orange bell pepper, chopped
  • 1 medium cucumber, chopped
  • 1/4 jalapeño, finely chopped (or more as desired)
  • 3 cloves garlic, minced
  • 1 tsp fresh thyme 
  • juice of 1 lemon
  • 1 tsp lemon zest
  • 1 tsp ground cumin
  • sea salt and pepper to taste

Directions:

  1. Cook the quinoa according to the instructions on the package. Set aside to cool.
  2. Once cool, chop the other ingredients and toss with the cooled quinoa. Taste and adjust seasonings and flavor as desired.
  3. If you prefer a warm salad you can stir the raw vegetables and other ingredients through the quinoa when it is just cooked and eat it right away.

Disclaimer

Healing Celery Juice

Fresh celery juice is one of the most powerful and healing juices one can drink. Just 16 oz of fresh celery juice every morning on an empty stomach can transform your health and digestion in as little as one week.

Celery juice also has significant anti-inflammatory properties making it highly beneficial for those who suffer from autoimmune conditions such as Fibromyalgia, Chronic Fatigue Syndrome, Migraines, Vertigo, IBS, Rheumatoid Arthritis, Psoriasis, Eczema, Acne, Lupus, Guillain-Barre, Sarcoidosis, Raynaud's, Meniere's, GERD, Bursitis, Restless Leg Syndrome, and Gout.

Celery juice is also strongly alkaline and helps to prevent and counteract acid reflux, acidosis, high blood pressure, joint pain, ringing in ears, tingles & numbness, hot flashes, blurry eyes, headaches, heart palpitations, edema, heartburn, fatigue, dizziness, muscle cramps, sleep issues, constipation, and bloating. It also helps to purify the bloodstream, aid in digestion, relax the nerves, reduce blood pressure, and clear up skin problems. Celery contains compounds called coumarins which are known to enhance the activity of certain white blood cells and support the vascular system. 

Celery juice is rich in organic sodium content and has the ability to dislodge calcium deposits from the joints and hold them in solution until they can be eliminated safely from the kidneys. It is also an effective natural diuretic and has ample ability to flush toxins out of the body which makes it excellent to use on any weight loss program.

Celery Juice

Ingredients

  • 1 bunch celery* (makes approx 16oz juice)
  • *organic when possible

Preparation

Wash 1 bunch of celery and run through a juicer, drink immediately for most therapeutic benefits. However, if you prefer, you can also blend the celery in a Vitamix, Nutribullet, or any high speed blender with a little water and either drink as is, or strain as desired.

optional: if you find the taste of straight celery juice too strong, you can add a cucumber &/or an apple to the juice, however this will slightly dilute its effectiveness. Or, if you prefer a more gentle juice you can make straight cucumber juice instead which is also very healing and beneficial.

Learn more about how to heal and restore your body in my new book Medical Medium: Secrets Behind Chronic & Mystery Illness & How to Finally Heal.

Disclaimer

Roasted Cauliflower

Cauliflower is a nutrient rich vegetable that is excellent for supporting a strong immune system and optimum health. Cauliflower is incredibly high in vitamin C, K, and B-complex and minerals such as boron, calcium, molybdenum, and tryptophan. It is also a good source of high quality protein that is easily assimilated into the body. Cauliflower contains powerful anti-cancer compounds such as indole-3-carbinol and sulforaphane which are particularly beneficial for helping to prevent breast, cervical, ovarian, colon, stomach, and prostate cancers. 

Cauliflower also contains a compound called Di-indolyl-methan (DIM) which has been shown to be effective in the treatment of the Human Papilloma Virus (HPV) and cervical dysplasia. Cauliflower also has excellent anti-inflammatory properties due to its omega-3 and vitamin K content and is an essential food for those trying to prevent chronic inflammation as in fibromyalgia, hepatitis, arthritis, cardiomyopathy, cystic fibrosis, IBS, and Alzheimer’s disease. 

Roasted cauliflower gives you a fun way to prepare this veggie for family and friends. These thick slices of cauliflower are roasted with spices and herbs giving you a delicious and also beautifully presented meal.

Roasted Cauliflower Wedges

Ingredients:

Directions:

Preheat oven to 400°F. Line 2 baking trays with parchment paper. Slice a whole cauliflower from top to bottom into three very thick slices and place in the baking trays. 

Whisk together the oil and spices and brush or spoon over the cauliflower. Bake in the oven until tender, about 15-20 minutes. Time will vary base don your oven so check it often. Garnish with scallions and herbs and enjoy!

Disclaimer

Potato & Herb Salad

A lot of people these days are cautious about eating potatoes, fearing they are too high in carbohydrates, will slow down weight loss, or are too white in color to have any real nutritional benefits.

This is a misconception. Potatoes are an incredibly healthy food that offer us an abundance of benefits for healing. What we do need to be cautious of is what we choose to put on our potatoes. Typically potatoes are eaten with butter, heavy amounts of oil, topped with cheese, cream or bacon, or alongside a big piece of steak. This is where the problem and the confusion around potatoes stems from.

Potatoes are a nutritious, healthy food that are rich in vitamins A, C, & B-complex and minerals such as manganese, iron, magnesium, and potassium. Potatoes contain an antioxidant called quercetin which has anti-cancer and cardio-protective properties as well as a storage protein called patatin which has been shown to exhibit activity against disease causing free radicals.

Potatoes are an excellent source of B6, a vitamin which is essential for the formation of almost every new cell in the body. Vitamin B6 also is a vital component for the neurological system and for the creation of amines which are neurotransmitters that send messages from one nerve to the next. This makes potatoes an important food for those who are heavy thinkers and those recovering from stress damage and adrenal exhaustion. They are also particularly beneficial for depression, insomnia, sleep disorders, brain fog, and stress related illnesses.

Potatoes are also known to be good for promoting cardiovascular health and are highly beneficial for reducing the risk of heart attack, stroke, atherosclerosis, and COPD. Potatoes themselves are virtually fat-free and packed with dietary fiber which helps to prevent constipation and protect the colon from polyps and cancer. Their high fiber content also helps to lower blood LDL cholesterol and keep blood sugar levels stable and within normal range.

Today's recipe gives you a simple but flavorful way to enjoy the subtleties of the flavor in steamed potatoes, along with fresh herbs, garlic, zingy lemon and an optional kick from the jalapeño and/or mustard powder.

This recipe is quick and easy to pull together and offers a satiating lunch, dinner or side dish paired with a crunchy green salad. It's also a wonderful choice to bring to gatherings and parties, and tastes wonderful the next day for an easy grab and eat meal of leftovers. Enjoy!

Potato & Herb Salad

Ingredients:

  • 6 potatoes (red, blue, or yellow work great for this recipe)
  • 1 teaspoon olive oil
  • juice of 1 lemon (or more as desired)
  • 1 teaspoon lemon zest (or more as desired)
  • 2 teaspoons raw honey
  • 1/4 cup finely chopped red onion
  • 2 tbsp finely chopped chives
  • 1/4 cup finely chopped parsley
  • 1/4 cup finely chopped cilantro
  • 1/4 cup finely chopped dill
  • 2 cloves garlic, finely chopped
  • sea salt and freshly cracked pepper to taste
  • finely chopped jalapeño (optional)
  • pinch mustard powder (optional)

Directions:

  1. Steam the potatoes until tender and they can be pierced with a fork without crumbling (approximately 30 minutes). Set aside to cool.
  2. Prepare the rest of the ingredients.
  3. Once the potatoes are cool, add the other ingredients into a big bowl with them, carefully tossing everything together. Taste and adjust lemon and seasoning as desired.
Enjoy this wonderfully easy, delicious and healthy dish!

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