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Jackie's Health Tip of the Week 4/23/17



Sugar Cravings?


Eat sour and fermented foods!

This is the trick of the trade. When you crave the sugar taste, hit it with its opposite. Eat sour, fermented foods and beverages like sauerkraut, kimchi, kombucha, and apple cider vinegar. These foods give you a blast of probiotics, enzymes, and nutrients to cut sugar cravings. Look for them at your local health food store or make your own at home!


CLICK HERE to follow me on Facebook for more quick health tips!






Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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Summer Sweet Treat

RAW APPLE CRISP (Makes about 8 servings)

Ingredients: (all organic if possible)

8 apples, peeled and chopped
1 c. raisins, soaked and drained
2 tsp. cinnamon, divided
1/4 tsp. nutmeg
2 Tbsp. lemon juice
2 c. walnuts 
1 c. medjool dates
1/8 tsp. Sea Salt

Directions:
  1. Place 2 apples, raisins, 1 tsp. cinnamon and nutmeg in a food processor and process until smooth.
  2. Toss remaining chopped apples with lemon juice in a large bowl. Pour apple raisin puree over apples and mix well.
  3. Spoon mixture into a medium sized baking dish and set aside.
  4. Pulse walnuts, dates, 1 tsp. cinnamon and sea salt in a food processor until coarsely ground. Be careful not to over mix.
  5. Sprinkle mixture over apples and press down lightly with your hands.
  6. Serve immediately or let sit for a few hours for the flavor to marinate.




Copyright, 2016, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
apple apple crisp August
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Gluten-Free Berry Cobbler



Berry Cobbler (Gluten-Free)

3 cups berries
1/2 cup almond flour
1/4 tsp sea salt
4 Tbsp organic grass-fed butter
1/2 cup xylitol (natural sweetener)


Put the berries into 4 half-pint canning jars. Combine the almond flour, sweetener, and sea salt. Whisk with a fork and pour it on the fruit. Then top with a generous pat (1 T) of butter. Put the jars in a square baking dish and bake at 350 degrees for one hour.

Let the jars cool completely then put the lid on and store in the refrigerator for up to a week. You can also top with cocoa nibs, or chopped nuts and seeds!

CLICK HERE for more Clean Eating Recipes! 


Copyright, 2016, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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Gooey and Oh So Good!

I keep seeing caramel apples everywhere! They were one of my favorite snacks when I was younger.  My mom would cut up apples for my brothers and I and sprinkle them with cinnamon and sugar! Here are the typical ingredients used in the store-bought varieties. I took this photo at Cub Foods yesterday. Lots of sugars, hydrogenated oils (trans-fats) and Genetically Modified Organisms (GMOs)! Eek!! 
Healthier Alternative!! 

 Caramel Apple Dip

 Ingredients:

 1 cup Medjool Dates, pitted (about 8-10)
2 Tbsp Full-Fat Coconut Milk, canned
¼ tsp Sea Salt
½ tsp Pure Vanilla Extract

 Directions:

1. Combine all ingredients in the bowl of a food processor and process until smooth.  You may need to occasionally scrape down the sides.  If you double the recipe, it will be easier to process if you have a larger capacity food processor.
2. Store in an airtight container in the refrigerator for up to 2 weeks. 

 NOTE: Be sure to use organic apples! They are on the Dirty Dozen list. 
You're Welcome!! :-) 

*Join my Clean Eating Community for more recipes and tips:

 Twin Cities Residents: http://www.meetup.com/Twin-Cities-Clean-Eating-Community/events/205845632/


Copyright, 2014, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.


www.optimumwellnessmn.com
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2 Ingredient Treats


Baked Apple Chips


It’s so easy to make apple chips, all you need is apple slices and one ingredient....cinnamon!

1. Cut apples into slim slices, about 1/8 inch.  (I never measure; I just slice them as thin as I can.)

 2. Place them on a cookie sheet with parchment paper (or they may stick). Make sure they are not overlapping.

 3. Sprinkle with cinnamon (you do NOT need to add sugar, apple chips are already sweet!)

 4. Bake at 250 degrees for about 2 hours, until crisp.

 5. You can flip them after 1 hour and add more cinnamon, but I usually do not flip mine and they still come out great!
How Long Do Apple Chips Last?

You are going to want to eat them right out of the oven, but in case you do not finish them, you can store them in an airtight container in a cool place and they should last 2 days. 
Experiment With These Added Spices:
Ginger, nutmeg, pumpkin pie spice, or allspice.
CLICK HERE for more clean eating recipes! 
Copyright, 2014, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

www.optimumwellnessmn.com
apple chips apples baked
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Peanut Butter, Banana and Oatmeal Cookies!

Looking for a healthier cookie recipe for the holidays? Try these!!!


Peanut Butter, Oatmeal and Banana Cookies


Ingredients:

• 1/3 cup natural peanut butter
• 2 ripe bananas
• 1 tsp vanilla
• 2 tbsp unsweetened almond milk
• 2 tbsp maple syrup
• 2 ½ cups organic rolled oats
• dash cinnamon (optional)
• 1/4 cup gluten-free flour


Preparation:


In a large bowl, mash bananas with a fork until smooth. Add peanut butter, almond milk, vanilla and maple syrup and mix well. Add remaining ingredients and stir until well combined.

Drop spoonfuls of dough onto an ungreased cookie sheet and bake 13-16 minutes at 350 degrees, or until done.
baking bananas Christmas
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