Smoothie Recipes to Treat Fatigue, Naturally

Smoothie recipes for health, wellness, stress, adrenal, fatigue

Smoothie recipes

As spring arrives, and warmer weather is on the horizon, it just seems natural that it’s also smoothie season. Smoothies are a delicious treat but can also be good for you, too. Healthy smoothie recipes are easy to find and create, making it easy and yummy to drink your nutrition.

Whether you are looking for healthy breakfast smoothies to help get your nutrients, or even help when it comes to fighting fatigue, you can’t go wrong with a delicious blend of fruits, veggies, and vitamins. Smoothies are the perfect quick-fix for a rushed morning or a fantastic midday snack. Your whole family can enjoy these nutrient-packed treats, and reap the health benefits as well.

If you are looking for ways to naturally heal and treat your body, you’ll love the care you receive at Balanced Care. At Balanced Care, we look at each of our patients individually, getting to know them and addressing their health concerns. We try to always take the most natural approach to health and wellness, and look at the body holistically.

When it comes to fatigue, we can help you address the causes, and find natural solutions to help you battle. We are available to develop a treatment plan that works for you and offer solutions that are effective and healthy.

Smoothies can tackle some of your health concerns. Life today can be hectic and fast-paced. Because of the chaos of life, sometimes we experience fatigue. Fortunately, there are natural ways to fight fatigue. Why not do so with a delicious and healthy meal option?

What is Fatigue?

Many people think that fatigue is the same as being sleepy or tired. It is not. Fatigue is an overall lack of energy and a deep tiredness. It is more intense than the feeling of “sleepy” that we feel. Fatigue is not just being tired but also comes with a lack of energy and motivation.

Also Read: Are You Allergic To The Foods You Eat?

Not getting enough sleep can affect your well-being in many ways. From irritability to downright fatigue, lack of sleep can take a toll. Sometimes mental stress can cause fatigue, other times, physical activity brings it on. A reduction in energy, mental clarity, and even sore and weak muscles are all symptoms of fatigue.

Whether your exhaustion has emotional roots, or physical, fighting fatigue can be a challenge. By taking actions to feel better, you can improve how you feel and recover from fatigue. Drinking lots of water, getting exercise and fresh air, and trying to regulate your body’s internal clock are some ways you can get a handle on exhaustion. Another effective way to fight fatigue is through nutrition.

Foods that Decrease Fatigue

Foods to decrease fatigue

You’ve heard that breakfast is the most important meal of the day. Well, when it comes to fighting fatigue, that’s true. Other than a healthy breakfast smoothie, some excellent foods can decrease fatigue.

Fruits and vegetables are perfect for fighting fatigue. Fresh and natural, these nutrient-filled foods will help you feel energized and alert. Bananas specifically can provide the potassium, fiber, and correct amount of carbs to give you a natural energy boost.

Also Read: Healing Benefits of Garlic

Lean proteins like fish and poultry can offer the protein you need to stay healthy and the energy you need. Nuts and seeds are ideal for snacking and provide nutrients and energy. Oatmeal is another excellent option when it comes to looking for a healthy, nutrient-packed, natural energizer.

Smoothie Recipes That Increase Energy and Battle Fatigue

While the foods mentioned above are valuable to fighting fatigue, making a smoothie that’s rich in vitamins, protein, and nutrients is a fast and delicious way to fight fatigue. Perfect for a quick breakfast or an after-work snack, these smoothie recipes will help keep you going.

One final note: For those who have problems with dairy products or desire dairy free options, all of the smoothie recipes below can be made dairy free. There are multiple plant based milks and yogurts that will provide the same amount of smoothness and even more flavor and protein.

Balanced Care Blast Smoothie

This smoothie recipe comes highly recommended from the professionals at Balanced Care for their clients.

1 cup unsweetened non-dairy milk (can be vanilla flavored)

1/2 cup berries

1/2 banana – optional

1/2 – 1 cup spinach

1 scoop protein powder

1 tbsp nut butter – optional

1 scoop collagen

Chia, flax, avocado, frozen broccoli are others can be added as well to give you the variety and flavors that appeal to you. Note there is no added sugar in this one as banana’s are a perfect way to get the sweetness needed.

Fruit and Yogurt Smoothie

Let’s start with the old stand-by. Fruit and yogurt smoothies are easy to make and delicious to eat. These simple, yet tasty smoothies are convenient and healthy. All you need to make the perfect smoothie is yogurt, fruit juice or milk, and frozen fruit.

Keep a variety of frozen fruits in the freezer. Strawberries, blueberries, peaches, pineapples, and raspberries all make fantastic ingredients. You can mix and match to create a flavor you love or stick to the basics. Just blend a ¾ cup of plain yogurt, 1 ½ cups of the frozen fruit of your choice, and ½ banana.You’ll have a sweet, filling smoothie to boost your energy.

Also Read: Natural Remedies for Heartburn and Indigestion

Pineapple Green Smoothie

How about a green smoothie to make sure you get enough servings of vegetables throughout the day? This Pineapple Green Smoothiepacks a nutritious punch. For ingredients, you’ll need almond milk, non-fat, plain, greek yogurt, one cup of baby spinach, one cup of frozen banana slices, ½ cup of frozen pineapple, and one tablespoon of chia seeds for some fiber, protein, and healthy fats. Blend until smooth, and enjoy.

Chocolate Banana Protein Smoothie

chocolate banana protien recipe

Eating healthy can taste good with this chocolate banana protein smoothie. You’ll need to blend one frozen banana, ½ cup of cooked red lentil beans, ½ cup of nonfat milk,and two teaspoons of unsweetened cocoa powder.Once blended thoroughly you’ll have a delicious and healthy smoothie to enjoy.

Super Berry Smoothie

Berries are full of rich antioxidants. This healthy super berry smoothie even includes spinach for a serving of greens. You’ll need two cups of frozen strawberries, one cup of frozen raspberries, one cup of fresh blueberries, one cup of baby spinach, one cup of pomegranate juice, three tablespoons of vanilla protein powder. Blend well for a tasty, healthy treat.

Also Read: Healthy Soup Recipes

Pumpkin Pie Smoothie

To add a seasonal option for your healthy smoothie recipes, try this pumpkin pie smoothie. With half of a cup of almond milk, one frozen banana, ⅓ of a cup plain Greek yogurt, ½ cup canned pumpkin puree, and ⅛ teaspoon pumpkin pie spice, you really can’t go wrong with this delicious smoothie

Let Balanced Care Help

At Balanced Care, we are ready to help you find the solution to your fatigue. From finding the root cause of fatigue to developing healthy, natural solutions for combating it, we will address your fatigue concerns. Using nutrition and a more natural approach, we can help you feel your best.

Contact us today and let us help you fight fatigue and gain your energy back.

Kale Recipes and Benefits

kale, greens, health, detox, weight loss

kale

If you like to eat healthily and have a lot of variety in your diet, you are probably familiar with kale and all of the fantastic benefits that go along with eating it. If you typically don’t make the healthiest food choices but know you should probably start, kale is a wonderful way to introduce a healthy choice into your diet.

Kale has recently gained notoriety for its leafy green goodness and its huge nutrient content. Thanks to the surge in popularity there are all kinds of tips for how to eat kale, as well as readily-available healthy kale recipes.

If you are looking for something easy and beneficial to help achieve a healthier lifestyle when it comes to your diet, reach out to us here at Balanced Care. One of our naturopathic doctors will be happy to help you with ideas on healthy food choices.

Health Benefits of Kale

kale

You can get so many fantastic benefits from kale that you might wonder why you haven’t yet added it to your diet. Kale is one of the world’s healthiest foods, and it is easy to include it in your diet so that you can reap the many rewards it has to offer.

Full of Nutrients

Kale is a nutrient-dense super-food containing vitamins A, C, K, and B-6. It also has good amounts of calcium and potassium. Just one serving of kale can deliver a huge and healthy package of nutrients that will help your body’s cells function effectively.

Antioxidants

Not only is kale full of nutrients, but it also contains powerful antioxidants like beta-carotene, and vitamin C.

Antioxidants have many fantastic abilities, such as helping to lower blood pressure, help to protect the heart, and even working as antidepressants.

The antioxidants found in kale may help establish lower glucose levels in type 1 diabetics and reduce the risk of heart disease. They may even have some anti-cancer effects.

Digestion

Kale can aid in digestion because it is high in fiber and water which help prevent constipation and keep you regular.

The List Goes On

There are many other excellent benefits of kale; the list goes on and on. The nutrients in kale impact everything from healthier hair and skin, to increased bone density, to anti-viral protection. This potent, nutrient-packed food can provide a considerable boost to your health and wellness routine. With so many benefits, you will be happy when you finally take the plunge and learn how to eat kale and make it a regular part of your diet.

Also Read: Healing Benefits of Garlic

Different Types of Kale

kale

With more than seven varieties of kale, you will easily be able to find this leafy green and add it to your diet. The most common types of kale are Tuscan, red, curly and baby. Each variety has a unique taste, from slightly bitter to sweet and tender.

You can enjoy trying different types and seeing what works best in the dishes you plan to prepare. You can’t go wrong with mixing it up and experimenting with different varieties

Tasty Ways to Add Kale to Your Diet

Now that you know how wonderful kale is for your body, you may be wondering which healthy kale recipes are worth trying. The good news is, kale’s popularity lends itself to a vast selection of recipes. It seems that everyone has a healthy kale recipe to share.

Kale Smoothies

Kale Smoothie

Many people throw a handful of spinach to their morning smoothies. How about also incorporating a serving of kale? When your smoothie includes delicious fruits, you won’t even realize you’re drinking your vegetables. It’s also a great, discreet way for kids to get their leafy greens.

Also Read: How to Prevent the Flu Naturally

Salads

Salads are one way to make adding this healthy food to your lifestyle a breeze. Try this Mediterranean Lentil and Kale Salad for a bold and tasty lunch. This simple but delicious Kale Salad with Beets and Wild Rice will make a wholesome meal with varying textures that will surely hit the spot.

Soups

A hearty and filling soup is a perfect way to use kale. Zuppa Toscana is a favorite soup that you might enjoy at your favorite Italian restaurant. It is sure to delight with its creamy and flavorful goodness. Another Italian favorite, Vegan Gnocchi Soup, is also a delicious way to enjoy kale.

Entrees

Meal

There are many fantastic ways you can enjoy kale in main dishes, too. The more you experiment with this powerhouse, the more you will discover how delicious it is. The benefits of this superfood soon will come second to the amazing taste and flavor you’ll enjoy.

Grilled Salmon with Kale Saute is a simple, yet tasty and healthy dish that is easy to prepare. You can also try this delicious Sweet Orange Chicken Over Kale to enjoy a yummy dinner served on a bed of kale and mushrooms. If you love pasta, you’ll be thrilled with this Scallop, Mushroom and Fennel Campanelle.

Enjoying Kale is Easy

With all of these fantastic recipes and more at your fingertips, you will love experimenting with kale in your meals and enjoying the powerful benefits. There are many choices available, so you won’t have to work too hard to add kale to your diet.

Make a Healthy Lifestyle Change Today

Change

The numerous health benefits of kale are clear. This great veggie allows you to add valuable nutrients, antioxidants, and vitamins to your diet. And with all of the healthy kale recipes that are readily available, you can’t go wrong.

Adding kale to your diet several times a week can improve your health and also add some variety to your meal planning with new ideas. The health benefits are well worth the simple addition of this nutrient-packed food.

If you are still wondering how kale can benefit you, and how to eat kale, reach out to Balanced Care, and we will be happy to guide you in your healthy eating journey. We believe that food is medicine, and we love to join our patients as they boost their food know-how and expertise.

Healthy Thanksgiving Recipes

healthy thanksgiving recipes

Family dinner, holiday, thanksgiving

Thanksgiving is almost upon us! Are you worried about what you are going to make or what you are going to eat? Being on a restricted diet, regardless of the reason – food sensitivities, celiac, weight loss, digestive issues, hormonal reasons, or wanting to just stay healthy – it can make the holidays even more stressful.

I scoured the internet for healthy and allergy friendly recipes for this Thanksgiving. I know everyone has their favorite Thanksgiving dish (find out mine in the recipes below!) and did my best to include them all. I have not tried some of these recipes, but assure you that they look delicious!

RECIPES ARE:

  • Gluten free
  • Dairy free
  • I had patients ask for recipes that are acceptable if following a diet to treat candida overgrowth, and those will be noted.
Here are your healthy alternatives to a traditional meal!

APPETIZER – Spinach and Artichoke Dip with cashew cream. Be sure to soak the cashews over night which will make it easier to blend them into a cream. You can serve this with veggies and gluten-free crackers. If your guests are thirsty, you might remember this skinny beverage. **Ok on candida diet

Creamy Spinach-Artichoke Dip (Paleo & Vegan)

 

THE TURKEY – Step one is purchasing a healthy turkey. Free-range, organic, and locally raised are best. Check with a local farmer or a health food store. Beware of turkeys with pre-injected base as these often contain gluten. Try this Gluten Free Turkey.Your turkey will be more moist and flavorful if you let it sit in the brine over night. *Skip the sugar in the dry rub and this is candida friendly.

Turkey

STUFFING: I suggest cooking this outside of the turkey. This is a simple dish to make vegetarian if you need to. For my candida readers, skip this dish and load up on the others! 

Create your own adventure with this fun recipe. You can purchase gluten free bread from a local bakery or health food store.

https://www.seriouseats.com/2011/11/how-to-make-the-best-gluten-free-stuffing.html

POTATOES and GRAVY: Have you tried Mashed Cauliflower yet?? Sooo worth it! And these mashers are more simple than they sound.

EXTRAS: Dairy Free Sour Cream and Paleo Gravy

 

SWEET POTATOES: The best part of the meal right here! My favorite dish growing up was always yams with marshmallows on top. Here is an upgraded version of a traditional dish –  Sweet Potato Casserole! *Candida diet – bake a plain sweet potato instead!

 

GREEN BEAN CASSEROLE: Is this one of your favorites? Here is a gluten and dairy free spin on the casserole! *Skip this dish if you are on the candida diet.

 

 That should have you covered for the most part! Thank you all so much for reading! I am so grateful to practice medicine I feel so passionate about. I am thankful for every single patient, and if that is you, thank you for trusting me with your health. It is a responsibility I do not take lightly. 

 

Wishing you and yours a very Happy Thanksgiving!Katie Corazzo, naturopath, naturopathic doctor, holistic, homeopath

With a grateful heart,
Dr. Katie Corazzo

Everyday Smoothie Recipe

Smoothie, healthy, breakfast, fruit, vegetarian, gluten free

Smoothies are quick, easy, delicious, and nutritious! I use this recipe all. the. time. Before or after workouts, and for a meal replacement when I am on the go.

Smoothie, healthy, breakfast, fruit, vegetarian, gluten free

Ingredients:

1 cup unsweetened non-dairy milk (Cashew, almond, coconut, flax)
1 scoop protein powder
1 scoop greens powder
1/2 tsp fish oil
1/8 tsp probiotic
1/2 cup frozen berries
1/2 cup spinach

Optional: ice

 

Directions:

  1. Add ingredients to blender or bullet
  2. Mix and enjoy!

Smoothie

5 Step Gluten-Free Veggie Pasta

Pasta, healthy, gluten free, dairy free

Do you struggle to find something to cook that your entire family will like, especially if someone has food allergies or sensitivities? If you are looking for something that is simple and tasty – you are in the right place!

In an effort to find something to cook for my guy, I decided to make pasta. I love pasta don’t get me wrong, but it is usually high in carbs and dairy. This recipe is vegan, dairy and gluten-free, but high in carbs. You can’t win them all, right? Add lentils, beans, or grass-fed ground beef to increase the protein content of this meal.

Ingredients

Gluten free pasta

1 large gluten-free tomato sauce (with no added sugar)

1/2 Fresh onion

1 Red pepper

1 small carton of mushrooms

1/2 asparagus bunch

Fresh basil

Olive oil

1/2 tsp salt and pepper

1 tsp Italian seasoning

2 garlic cloves

 

Directions

1. Cook gluten-free noodles according to the box. Be careful not to over-cook to prevent them from becoming mushy. I chose spiral noodles, but angel hair or bow tie would work.

2. Cut veggies – Julienne the pepper and quarter the mushrooms. Chop onions into quarter-inch squares. Break off the end of the asparagus at the natural break, discard the end, and chop remainder in half. Remove basil leaves from stem and chop into smaller pieces. I used about 1.5 bunches of the basil.

3. Saute onions and garlic in olive oil over medium heat until they begin to brown. Add in remaining vegetables, salt, pepper, and italian seasoning. Cook for about 5-8 minutes or until almost cooked through. Note: I used salt free tomato sauce and added about 1 tsp of salt into the veggies. 

4. Add in tomato sauce and let simmer for 5 minutes with the pan cover on.

5. Add noodles to veggie mix and serve immediately. Leftovers are great for lunch the next day!

Optional: Add ground meat for those meat lovers.

Pasta, healthy, gluten free, dairy free

 

“Skinny” Rosemary Vodka

Skin vodka, rosemary, drink, beverage, healthy, low-sugar

This is a first! I haven’t mentioned drinks yet on my blog, but this recipe felt worthy. Confession: I indulge from time to time with an adult beverage. Ok, I said it. This does not mean I recommend it for everyone or even recommend it often. However, I know many of you out there indulge from time to time so I wanted to share this fabulous “skinny” rosemary cocktail with you.

Picture this: A long work week is wrapping up and you are hosting a cocktail party for friends this weekend. You want to impress your friends by serving a fun cocktail, but are trying to avoid sugar as much as possible or have made it a goal to lose some excess weight. Now what?!

Keep reading.

I have to give most all the credit to my sister, Erin who came up this genius idea (I am sure pinterest had nothing to do with it). Naturopaths love their herbs so when I can incorporate them into food or drinks, it is a win-win. Rosemary happens to be one of my favorite spices (a close second to cinnamon!) and it is also the star of this cocktail.

Infusion, cocktail, health, low sugar, skinny

Did you know that rosemary stimulates the nervous system to enhance your well-being? Studies have suggested that rosemary can help increase alertness and lower anxiety. Rosemary has also been shown to improve blood circulation which can lead to improved memory, vision, and mental clarity.  Lastly, rosemary can even help with digestion which can reduce gas and bloating. What more can you want from an herb?

 

Adding vodka to rosemary might alter the benefits a bit, just fyi ;).

For this recipe you will infuse vodka with fresh rosemary sprigs for a couple days before your party and wah-la! You have a creative, stylish, and tasty drink for your guests.

Ingredients (serves about 20 drinks, you may need to double or triple recipe):

1 liter organic vodka

1 package fresh rosemary

4 bottles soda water (not tonic water)

2  limes

2 lemons

2 cartons of raspberries

Directions:

Vodka infusion:

 

  1. place 3 sprigs of rosemary into liter of vodka 3 days before drinking

Skinny Rosemary Cocktail:

 

  1. Muddle 4 raspberries
  2. Add 3 ice cubes
  3. Add 1 ounce of rosemary infused vodka
  4. 4-8 ounces of soda water to taste
  5. squeeze fresh lemon and lime into drink
  6. Enjoy!

Skin vodka, rosemary, drink, beverage, healthy, low-sugar

 

 

~Your friend, Dr. Katie

Vegetarian Lentil Soup To-Go

vegetarian, soup, healthy, holistic, weight loss, hormones, PCOS

vegetarian, soup, healthy, holistic, weight loss, hormones, PCOS

 

Do you struggle to find something quick and easy to bring to work for lunch? So do I! What does one do when they have loads of CSA veggies, little time, and a busy schedule? Turn on some good tunes and make a veggie lentil soup!! Duh. Make this on Sunday and you will have lunch for the week and then some. Throw the left-overs in the freezer for a night when you don’t have time to cook dinner or grab it on your way out the door in the morning.

Lentils provide protein and fiber while the veggies are packed with vitamins and minerals. There is a hefty amount of onions and garlic to keep your immune system strong during the cold and flu seasons.

Only 1 cup of chopped collard greens has 300% of your Vitamin A, 60% of Vitamin C, 27% of calcium, and 1000% of Vitamin K for your daily value (%DV) needed!! Wow, that is impressive! See this recipe for a delicious collard green and kale recipe.

Tip: Be sure to store your soup in glassware especially if it is still warm. Use a mason jar to prevent spillage!

Vegetarian, dairy-free, healthy, recipe, soup, lentil

Ingredients:

2 tomatoes chopped
1 Rutabaga chopped
1 Green pepper chopped
1/2 yellow onion chopped
1 yellow squash chopped
1 large leek sliced
1 bunch of collard greens chopped
3 celery sticks chopped
32 ounces vegetable broth
1 tbsp chopped garlic
3 sprigs fresh rosemary chopped
1/4 tsp salt
1/4 tsp pepper
1 tsp Penzy spice – get creative, I used their Mural of Flavor and Italian
Water to add as needed
1 tbsp olive oil
1 cup almost cooked lentils

Soup, lentil

Add ingredients to large crock-pot. Add water or additional vegetable broth to the consistency you desire. Cook on low for 8-10 hours. Enjoy!

 

 Have a Happy Halloween!

~ Dr. Katie

Naturopathic Doctor in Woodbury and Edina, Minnesota

Simple Acorn Squash Recipe

Squash, cinnamon, recipe, healthy, fall, nutrition, holistic

Squash, cinnamon, recipe, healthy, fall, nutrition, holistic

The days of fall have arrived and it is time for healthy fall eats like pumpkin spice, squash, soup, and spiced tea. Yum! Growing up my mom made squash with butter and brown sugar, and I crave this when fall rolls around in Minnesota. BUT I am a naturopath and butter and brown sugar just do not live in my refrigerator or cupboards. So, I improvised and made a healthier version of the old fashioned acorn squash my mom used to make. I love that this is super easy, tasty, and naturally gluten and dairy free!

Acorn squash is packed with vitamin A, lots of vitamin C, and some iron and calcium too. A half a squash only has about 115 calories.

Not a fan of acorn squash? Butternut squash or you other favorite can be used instead.

Squash, organic, nutrition, healthy, holistic

Coconut oil can be used instead of butter and still provides great flavor. Organic dark brown sugar is something I have used in baking and it works here too. You can find this at your local health food store like my favorite, Tailor Made Nutrition in Woodbury. This brown sugar is sustainably grown, organic, and rich in flavor. Nutritionally not much different than the light brown sugar typically used, but is better quality. Remember that sugar should be used in moderation. Americans consume an average of 22 teaspoons of sugar per day which adds about 350 calories daily. Yikes. The American Heart Association recommends no more than 6 teaspoons of added sugar per day, but even this seems high. Adding sugar to your food should be a treat and not a habit which is why it is optional in this recipe.

Ingredients:
1. 1 acorn squash halved or quartered

2. 1 tbsp coconut oil

3. Cinnamon

4. Nutmeg

5. Optional: Organic dark brown sugar

Coat with coconut oil and sprinkle spices on squash. Bake at 375 degrees. Add brown sugar after squash has been cooking for about 15 minutes.

Cook time: 20-30 minutes (squash should be soft)

Raw Chocolate Peanut Butter Date Balls

Peanut Butter, dates, healthy, nutritious, weight loss, dessert, snack

Peanut Butter, dates, healthy, nutritious, weight loss, dessert, snack

I love when I have a great excuse to make a “healthy” dessert, or as my mom cleverly called a “Katiefied” dessert. While searching for something sweet for girls night, I came across this recipe, and have to give Angela Liddon most (all) of the credit! I love peanut butter so I added more peanut butter to the recipe and used dairy free dark chocolate chips to keep it dairy and gluten-free. My girlfriends went crazy over them and I hope you do too!

Here was my take on the “YOLO Balls”:

Guilt Free Dessert Recipe:

Ingredients

Servings: Makes over 50 small peanut butter balls

  • 1 container of Medjool dates (with the pits – I think they are more fresh and soft, but remove pits first)
  • 3 heaping Tbsp peanut butter with salt (can substitute for your favorite nut butter if you have a peanut allergy)
  • 1/2 cup dairy free dark chocolate chips
  • 1/2 tsp organic coconut oil
  • Sea salt

Directions

1. Remove pits and quarter dates

2. Add dates and peanut butter to food processor and mix. The peanut butter and dates will be very sticky, but will form a large ball.

3. Store in freezer for 10 minutes to make it easier to shape. While these are in the freezer you can line your plate with parchment paper and measure chocolate chips and coconut oil.

4. Wet hand in water – roll dates and peanut butter into small 1/2 inch balls. I think the smaller the better – easier to munch on and the chocolate:dates and peanut butter ratio is better 🙂 Place in freezer for 10 more minutes

4. Melt chocolate chips and coconut oil over low heat. If cooked too long it will start to burn.

5. Remove from heat and add in date balls 5 at a time. Coat by turning ball over in the chocolate with a fork.

6. Remove from chocolate and place on a plate lined with parchment paper (I didn’t have any on hand so I placed them directly on the glass plate – made it more difficult to remove them!)

7. Sprinkle light amount of sea salt on chocolate if desired.

8. Place toothpick in the center of each ball to make it easier to grab

9. Store in the freezer until time to eat. They are best when they are cold so make sure they have at least 20 minutes in the freezer before serving.

10. Enjoy!

Spaghetti Squash Spaghetti

Basil, recipe, healthy

Basil, recipe, healthy

If you are like me, you may have cut out or reduced the carb heavy Italian foods like spaghetti and lasagna in favor of healthier options. However, Italian food is my absolute favorite! I can eat the tomato sauce straight from the jar. Literally. And my Italian blood craves it from time to time which is why I love this healthy spin on pasta!

Why is spaghetti squash healthier than pasta noodles (regardless of the type of noodle)? The most important reason is that it is not processed. I love the phrase “If God made it, it is ok, but if man made it, stay away”. Naturally there is no gluten, dairy, wheat, yeast, or salt in squash. Your waistline will thank you because whole wheat pasta packs on about 150 more calories and 30 more grams of carbs than its replacement, spaghetti squash.

This recipe requires a homemade tomato sauce. If you decide to buy the sauce instead, be sure to check the label for added sugar. The sauce recipe shown here is courtesy of my Grandma Jan. Her secret ingredient is sugar, but my secret for staying healthy is to leave the sugar out 🙂 Sorry Grandma!

The squash will easily come out in strands just like spaghetti (see picture below) . Each squash makes a lot! I used two large squash for 8 people and had leftovers for days. One squash would be enough to feed about 5-7 people depending on how much sauce is added. I cooked the squash and tomato sauce the night before and left the sauce on low the next day in a crock-pot to let it marinade. I added the spaghetti squash right before serving to prevent it from becoming too mushy. You can modify this if need be.

Ingredients:

1. 1 spaghetti squash

2. 1 large can of crushed tomatoes

3. 2 cloves of fresh garlic

4. 1 small white onion

5. 2 tbsp Italian seasoning

6. Chopped fresh basil

7. Chopped fresh parsley

8. Olive oil

9. Salt and pepper to taste

Directions

1. Cut squash in half and place on a cookie sheet with the skin side up. Add a little water to the pan to prevent the squash from drying out.

2. Bake at 350 degrees for about 45 minutes or until squash is soft.

 

3. Chop up onions and garlic. Sauté in olive oil on medium in a large pot until starting to golden.

4. Add chopped tomatoes, italian seasoning, basil, parsley, and salt and pepper to taste. Cook on medium for 15 minutes. Store in fridge overnight if cooked the night before.

 

5. Remove squash using a fork and store in a glass container overnight. This is not like shredding chicken, it will come out in strands very easily. You can also add directly to warmed sauce if eating immediately.

6. Reheat tomato sauce in crock-pot on low for 6-8 hours or warm tomato sauce in large pot. Add squash 30 minutes before serving.

7. Enjoy!! Pair it with a salad (include nuts for protein) or a piece of fish or chicken for added protein.

Evviva!

Dr. Katie Corazzo

Naturopathic Doctor in the Twin Cities ~ Woodbury and Edina, Minnesota