Medical Medium Blog - Recipes

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Hello and welcome to the Medical Medium Blog articles: RECIPES. 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!

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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We all want to start our day with energy, positivity and vitality, yet so many people aren't having this experience. You might be one of them. 

Health conditions, stress, poor diet and lifestyle choices, environmental factors and more can burden us, and 7am can start to feel like the end of a long, hard day instead of the beginning of a fresh, new one!

Fortunately, there is much that we can do to help turn morning (or anytime) fatigue and blues around, and the recipe I have to share with you today is one tool that can help.

The combination of fresh fruit and greens in this recipe provides you with a vast array of healing antioxidants, flavonoids, vitamins and minerals that will nourish and cleanse your cells, tissues and organs, and infuse your body with more energy and vitality. The addition of barley grass juice extract powder adds further health benefits and healing properties.

Starting your day with this smoothie bowl, or enjoying it for lunch or as a snack, is an incredible way to boost the nutrition in your diet and more deeply cleanse and support the health of your body. Whether you are taking one small step at a time to improve your health, or doing the cleanse diet I outline in my book Medical Medium, this is a great addition to your routine. 

The base of this smoothie bowl is creamy, sweet and refreshing with a hint of tartness. If the addition of greens scares you, don't worry! You can hardly taste them in this recipe but you'll still receive their benefits. The different flavors and textures of the toppings give you something to bite into, making this smoothie bowl a really fun eating experience! 

I hope you love this recipe.

Banana-Kiwi Green Smoothie Bowl

Ingredients:

For the smoothie:

  • 1 frozen banana
  • 2 fresh bananas
  • 4 kiwi fruit, skin removed 
  • juice of 1/2 lime
  • 1 tsp barley grass juice powder
  • 1 cup spinach
  • 1/2 to 1 cup water

For toppings:

  • banana slices
  • kiwi fruit slices
  • organic shredded coconut
  • Or choose any other fruits you like.

Preparation:

  1. Blend the spinach with 1/2 cup of water. 
  2. Add the rest of the smoothie ingredients into the blender and blend until smooth. You may wish to add in extra water to facilitate blending or for a thinner consistency.
  3. Add toppings of choice and enjoy!

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This smoothie brings a healthy spin on the classic creamsicle. It's thick, creamy, refreshing, sweet and gives a bright pop of tangy flavor with the orange. 

The antioxidants in the banana and orange make this recipe a wonderful addition to any healing regime, or if you just want to add a burst of nutrients and energy to your day. The coconut water will provide deep hydration and nourishment to your cells. The vanilla gives a wonderful ice cream flavor and its calming effects on the central nervous system will help you move through any stress you are facing over the day.

This smoothie is so good that both adults and children will be asking for more. It's perfect as a breakfast smoothie, for lunch, or a snack. 

Orange Creamsicle Smoothie

Ingredients:

  • 2 frozen bananas
  • 1 fresh banana
  • 3 whole chopped oranges, peel and seeds removed* 
  • 1-2 cups coconut water
  • Seeds from 1/4 vanilla bean, or 1 tsp vanilla extract (not essence)
  • *If you don't have a high-speed blender, you may prefer to try using 1 cup of fresh orange juice as the oranges may not blend smooth.

Directions:

  1. Place coconut water in the blender. Blend with the oranges until smooth.
  2. Add the frozen and fresh bananas and vanilla and blend again until very smooth and creamy. If you use only fresh bananas instead of frozen the smoothie will still taste wonderful. It just won't be as creamy and dessert-like. 
  3. Serve right away and enjoy!

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Aloe vera leaf is a miraculous healing food that is one of the oldest healing remedies and natural antibiotics in the world. Taken internally, aloe works wonders for assimilation, circulation, and elimination. 

It is known to purify the blood, reduce inflammation, ease arthritis pain, prevent kidney stones, lower high cholesterol, prevent Candida, boost physical endurance, benefit cardiovascular health, and protect the body from oxidative stress. 

It also soothes ulcers, hemorrhoids, gastritis, diverticulitis, colitis, irritable bowel syndrome, and other digestive disorders. Aloe provides recovery from fatigue and aids in muscle function as well as optimal utilization of several vitamins, minerals, and enzymes. It’s alkaline nature, helps to soothe acidosis and alkalinize the whole body. 

Aloe Water

Ingredients

  • 1 fresh aloe leaf (only a 2-inch piece will be used per serving)
  • 8-16oz ounces of water

Preparation

Cut a 2-inch piece off the aloe leaf. scoop out the gel and place in a blender with 8-16oz water. Blend on high for 10-20 seconds. Pour in glass and drink immediately on an empty stomach for optimal benefits. 

*tip wrap remaining aloe leaf in kitchen towel or plastic wrap and store in fridge, will stay good for 1-2 weeks in fridge and can be used as needed.

Fresh aloe leaves can be found in the produce section of most supermarkets

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Healing Broth is a powerful mineral-rich liquid that carries the essence of vitally nutritious vegetables, herbs, & spices in a way that is easy for the body to digest, assimilate, and utilize. You will find this recipe as comforting as it is nourishing. The ingredients of this simple recipe help to provide tremendous healing benefits to both the body and soul.

Carrots help to lower blood pressure, reduce edema, relax muscles, steady nerves, and balance cognitive function. Onions & garlic have powerful antiviral & antibiotic properties and can help eliminate heavy metals and parasites from the body. 

Parsley & shiitake mushrooms contain an excellent bioavailable form of iron which helps to keep your blood strong and prevent anemia and are also rich in zinc which is highly beneficial for treating viral issues and strengthening the immune system. Ginger & turmeric root helps reduce inflammation and improve liver function and aids in keeps your hair growing strong and skin healthy and vibrant. 

This incredibly healing broth can be made in advance & stored in the fridge. Simply heat up only what you need and place in a thermal mug for warm sipping throughout the day. This broth has the miraculous ability to be both healing, cleansing, and nourishing all at the same time and is a wonderful addition to any health regime. 

Healing Broth

Ingredients

  • 4 carrots, chopped or 1 sweet potato, cubed
  • 2 stalks of celery, roughly chopped
  • 2  onions, sliced
  • 1 cup parsley, finely chopped
  • 1 cup of shiitake mushrooms, fresh or dried (optional)
  • 2 tomatoes, chopped (optional) 
  • 1 bulb of garlic (about 6-8 cloves), minced
  • 1 inch of fresh ginger root
  • 1 inch of fresh turmeric root
  • 8 cups of water
  • Optional: Chili peppers or red pepper flakes 

Preparation

Place all the ingredients in a pot and bring to a gentle boil. Turn heat down to low and allow to simmer for about an hour. Strain and sip for a mineral rich, healing and restorative broth or leave the veggies in to enjoy as a light healing soup.

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Ginger water is helpful in aiding in digestion and assimilation and is widely regarded to help prevent colds, flu, motion sickness, and vertigo. Ginger water can also help to alleviate menstrual cramps, nausea, heart burn, migraines, sore throats, exhaustion, fatigue, and constipation and it is great in providing relief from the stomach flu and food poisoning.

It also contains potent anti-inflammatory compounds called gingerols and is a powerful painkiller which makes it especially beneficial for those who suffer with joint, muscle, and nerve pain. Ginger water has incredible immune-boosting and germ fighting abilities and has even been shown to help provide protection and relief from E.coli, Staph infections, and Candida albicans.

Ginger Water

Ingredients

  • 1-2 inches of fresh ginger root
  • 2-3 cups of water
  • 1/2 lemon
  • raw honey

Preparation

Grate the 1-2 inch piece of ginger root. Add 2-3 cups of water and a squeeze of lemon. Sweeten with raw honey. Strain, and enjoy warm or cold. Sip this throughout the day for its powerful protective properties against illness.

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Apple cider is a favorite beverage for many, and it's not hard to understand why. With the sweet, familiar flavor of apples and delicious, warming spices like cinnamon and nutmeg, apple cider brings comfort in a cup. 

Apple cider is a great digestive aid and is very soothing to the digestive tract sipped before or after a meal. It also helps to reduce stress damage and keep the body energized and active. Cloves and ginger are especially good for warding off respiratory ailments and any cold or flu symptoms. They also helper relieve headaches, nausea, muscle spasms, tension, & nerve pain. Cinnamon is very good for reducing inflammation in the body making it helpful for people with autoimmune disorders such as fibromyalgia and chronic fatigue syndrome. Cinnamon also has the amazing ability to stop yeast infections, candida, and menstrual cramps. Star anise is highly beneficial in the treatment of asthma, bronchitis, rheumatism, back pain, shingles, herpes, halitosis, and sinus infections. It is also commonly used as a digestive aid and can help to relieve gas, constipation, cramping, bloating, heartburn, and indigestion.

Spiced Apple Cider

Ingredients:

  • 8 cups apple cider/juice (make or buy organic if possible)
  • 4 whole cloves
  • 2 cinnamon sticks
  • 1/3 tsp ground nutmeg
  • 1 star anise
  • 1 inch piece fresh ginger
  • 1 orange, cut into slices
  • 1/4 cup cranberries

Directions:

Simmer the cider, whole cloves, ginger, nutmeg, star anise, and orange slices in a pot for 20-30 minutes, stirring occasionally. Strain the cider, top with fresh orange & apple slices & cranberries and serve to enjoy. 

Once made, the spiced apple cider can also be stored in the refrigerator for up to a week and served cold, if desired.

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Today I have a Pumpkin Smoothie Bowl recipe that offers you a wonderful option for anytime of year. It's rich, sweet, creamy, and satisfying. Enjoy this Pumpkin Bowl for breakfast, lunch, a snack, or dessert. You could even have it for a satisfying but light dinner.

A fun way to prepare these bowls for multiple people is to make as many servings of the main smoothie mixture as you need, then offer a selection of toppings for friends and family to create their own personalized flavor explosion. This recipe used pecans, pumpkin seeds, chia seeds, blueberries and dried cranberries. Other wonderful options are raspberries, strawberries, banana, apple, pear, coconut, brazil nuts, raisins, dates, and dried figs. The possibilities are endless and they're fun to put together!

Pumpkin Smoothie Bowl

Ingredients:

  • 1 cup pumpkin puree 
  • 1 large banana 
  • 1/2 - 1 cup coconut milk 
  • 1 tablespoon raw honey 
  • 1 tsp. pumpkin pie spice 
  • 1/2 tsp. vanilla extract
  • Topping ideas: blueberries, dried cranberries, raw pumpkin seeds, pecans, chia seeds, etc

Directions:

Combine all ingredients in a food processor or blender and blend until smooth. Start with 1/2 cup of coconut milk and add more if you prefer a thinner consistency. 

Pour into a bowl and add your toppings of choice. Fresh or dried fruits, seeds, nuts and coconut are great choices. 

Enjoy!

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