Smoky Sweet Potato Burgers with Roasted Garlic Cream and Avocado



Please enjoy another great recipe from the Real Foods E-book, compiled by Health Coaches at IIN.

Smoky Sweet Potato Burgers with Roasted Garlic Cream and Avocado
(VEGETARIAN) (can be made Gluten-free with substitutions)

Ingredients

2 cups coarsely mashed sweet potatoes (or yams), about 2 large potatoes

2 bulbs of roasted garlic

1 cup cannellini beans (rinsed and drained, if canned)

2 garlic cloves, minced

1/3 cup panko bread crumbs (gluten-free, if desired)

1/3 cup garbanzo bean flour (or allpurpose, wheat, etc)


1 large egg, lightly beaten (or egg whites)

1-1/2 teaspoons smoked paprika

1 teaspoon onion powder

1 teaspoon salt

1/2 teaspoon black pepper

1/8 teaspoon cumin

2-3 tablespoons olive oil

1 avocado, sliced

2/3 cup plain Greek yogurt or sour cream

1 teaspoon maple syrup (I used agave syrup)

extra salt and pepper for seasoning yogurt/cream

4 whole wheat buns (or gluten-free buns)

Instructions

Pierce potatoes (I used 2 large) all over with a fork and place on a paper towel, setting in the microwave.

Microwave for 5 minutes, then flip and cook for 5 minutes more. If not using a microwave, boil potatoes in pan of water until soft. Fork should easily be inserted into potato.


Remove, slice in half and let cool until you can scoop out the flesh.

In a large bowl, coarsely mash beans with a fork. Add in sweet potato and mash together, then add in spices, salt and pepper, minced garlic, egg, panko and flour.

Mix together until combined, then place bowl in the fridge for 15-20 minutes. This helps form them into patties, but as a warning they are still somewhat messy.

While mixture is chilling, combine yogurt/sour cream with 2 bulbs (squeezed out) of roasted garlic cloves, maple syrup and a sprinkle of salt and pepper in a blender or food processor. Process until smooth then set aside until ready to use.

Heat a large skillet over medium heat and add 2 tablespoons olive oil. Remove mixture from fridge and form into 4 equal patties, then place in the skillet once hot.

Since the mixture can be wet and messy, do not move until they are fully cooked and golden on one side! This takes about 5-6 minutes.

Then, add more oil if needed (this really helps cook them) and flip burgers very gently. Cook for another 5-6 minutes.


Toast buns if desired. Assemble by topping burgers with roasted garlic cream and avocado! We also used caramelized red onion one night and it was delicious.

recipe by: Ashlie Sykora, USA
Ashlie is a health coach

Real Food E-book by Health Coaches

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As a student at the Institute for Integrative Nutrition, I have had the honor of “meeting” many amazing people who are all interested in promoting health & wellness.  Through our combined efforts we have compiled several recipes meant for sharing.  I will be uploading the comprehensive free e-book which has over 100 pages.It is truly amazing and a great resource for anyone looking to try new healthy options.  Just to give you a sampling of some of the great recipes. I will be posting individual recipes which include the name and contact information of the author should you wish to find more recipes in that person’s specialty.

Enjoy!  Please tell me what you think!

Kelly Haigh, RN, BSN, HHC

cut-pumpkin

Pumpkin-Ginger Immunity-Mood Smoothie

VEGETARIAN, SUGAR-FREE, EGG-FREE, NUT-FREE, SOY -FREE, CORN-FREE

Ingredients:

1/2 cup organic pumpkin purée

1 cup almond or nut milk

1/2 banana (frozen or fresh)

1/2 cup gluten-free rolled oats

1-2 tbsp flax seed or ground flax (optional)

1/2” piece fresh ginger (more or less to taste)

1 tbsp maple syrup (or more if you like it sweet)

1 tsp maca powder (optional)

1 tsp camu camu powder (optional)

1 tsp ashwagandha powder

1 tsp bee pollen

Cinnamon & nutmeg to taste

Add ice if you like it super cold

Instructions:

Add all ingredients to a blender & blend until smooth and creamy. Remove & enjoy!

recipe by: Jenipher Minnaar, Fort Lauderdale, Florida, USA

Wellness Architect

www.JenipherMinnaar.com

Jenipher is a holistic health coach who helps busy women create their own personal “Blueprint for Exceptional Health & Living” so that they can ditch the diet dogma, effortlessly lose those last few pounds, reduce stress and feel energized and balanced.

from a FREE publication, Real Food e-book compiled of delicious whole food recipes from the Health Coaches at IIN.

for additional information check out: Institute for Integrative Nutrition

This is produced for distribution without charge and meant for sharing.  Please pass it on.

Healthy Taste of Mexico

Real Food E-book Recipes Series

Recipes from the talented Health Coaches at the Institute for Integrative Nutrition.

Institute for Integrative Nutrition

A Healthy Taste of Mexico

 (VEGAN, GLUTEN-FREE, NUT-FREE)
photo credit: flicker
 Ingredients

4 cups cooked organic brown rice

1 large organic bell pepper, chopped (color of choice) 

1/2 organic seedless cucumber, chopped

1 cup organic chopped tomatoes

1/4 cup organic chopped red onion 

1 can organic black beans or kidney beans 

1 bunch organic fresh chopped cilantro 

1 organic ripe avocado chopped 

Fresh lime juice 

Salt and pepper to taste

 Instructions

Wash and soak brown rice. Cook as directed ( I use vegetable broth w/ cumin, paprika, and garlic powder for added flavor instead of water). Chop all fresh ingredients in bite sized pieces and place on top of rice. Add beans, avocado and cilantro with a squeeze of lime juice. For added flavor and fun, you can add regular or vegan shredded cheese, sour cream and hot sauce.

Somie Robles

Northern Virginia, Va. USA

www.livelifepure.net

Somie is a Health Coach and Master Esthetician

Healthy Banana Cookies

Another great recipe from Real Food e-book, a free publication of recipes from the holistic health coaches at IIN.

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Banana Cookies
(VEGAN, VEGETARIAN, GLUTEN-FREE, DAIRY-FREE, EGG-FREE, NUT-FREE)
Ingredients:
2 ripe bananas (mashed)
1 cup old fashioned oats
1 scoop vanilla protein powder
1 teaspoon vanilla
1/3 cup uncooked millet
1/3 cup cacao nibs
1/3 cup dried dates or raisins (or any dried fruit)
Instructions:
Preheat oven to 350 degrees. Mix all the above ingredients.
Scoop out 6-8 cookies onto cookie pan.
Bake for 12 to 14 min till cookie tops turn light brown.
Eat immediately.
Any leftovers store in an airtight container and keep in refrigerator for up to one week.

recipe by: Nikki Cleary, Sarasota, FL, USA,
Nikki’s Nutrition and Health Coaching,
Connect with me: 
http://www.nikkicleary.blogspot.com
http:// www.facebook.com/NikkisNutrition
Nikki is your connection between food and your health.

Wilted Organic Baby Spinach with Garlic Chickpeas

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Wilted Organic Baby Spinach with Garlic Chickpeas
Ingredients
4 Tbsp organic olive oil
2 cloves finely minced garlic
1 can organic cannellini beans, rinsed and drained
16 oz organic baby spinach
1/2 fresh squeezed lemon
Sea salt and black pepper to taste

Directions:
1. Heat olive oil and garlic in a large skillet over medium-high heat.
2. Add beans to skillet and toss with oil and garlic about 3 mins. 20140426-152228.jpg
3. Add baby spinach which will overflow pan. Squeeze lemon over spinach. 20140426-152243.jpg
4. Cover with lid to wilt the spinach. Remove lid occasionally to stir so spinach cooks evenly and beans don’t burn. 20140426-152728.jpg
5. Season with salt and pepper to taste and more lemon if desired.
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Magnesium aides Inflammation

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A study involving more than 3,700 postmenopausal women looked at the effects of dietary magnesium and found something quite promising: that the mineral can have a dramatic impact on inflammation throughout the body. Each 100 mg of magnesium per day was associated with a significant reduction in various inflammatory markers.

Magnesium appears to be a lacking mineral in the modern diet. This is due primarily to modern farming practices that have stripped our soils of vital minerals needed for human health. It is complicated by processed diets lacking in magnesium-containing fresh fruits and vegetables. When you consider that inflammation is behind almost all health problems the consequence of eating a magnesium deficient diet becomes obvious.

The study showed that inflammatory markers such as CRP (C-reactive protein), TNFa (tumor necrosis factor alpha), and IL6 (interleukin 6) were all reduced when magnesium intake was higher. These are common inflammatory markers that are often elevated with the diseases of aging such as Alzheimer’s disease. As the trigger to many chronic diseases including cardiovascular disease, inflammation is often only directly combated when people feel it’s effects. But, with this new research, we learn that we can reduce inflammation throughout the body without drugs and without waiting for the effects to send us seeking medical advice.

While the study provides good news in the fight against inflammation, we cannot reap the benefits of magnesium without consuming the mineral since the modern diet is replete of it. Quality organic fruits and vegetables, however, often contain sufficient amounts of magnesium. Beans and green vegetables are particularly rich in magnesium, and they are available around the world. Unfortunately, a shocking number of people do not eat enough fruits and vegetables.

When you consume a steady diet of processed foods, you aren’t getting much of anything in the way of nutritional value; and this includes magnesium. But, rather than running out to get a magnesium supplement try including some magnesium–rich foods in your diet. These foods include:

Dried herbs including coriander, mint, dill, chives, sage, and basil
Dark chocolate
Pumpkin seeds
Flax seeds
Brazil nuts
Sunflower seeds
Almonds
Cashews
Molasses
These magnesium-rich foods would make a great homemade trail mix and can help you fight chronic disease while snacking.

Study Information
Chacko SA, Song Y, Nathan L, Tinker L, de Boer IH, Tylavsky F, Wallace R, Liu S. Relations of dietary magnesium intake to biomarkers of inflammation and endothelial dysfunction in an ethnically diverse cohort of postmenopausal women. Diabetes Care. 2009 November
Department of Epidemiology, School of Public Health, UCLA, Los Angeles, CA 90095.

Source
Richards, Byron J., Board Certified Clinical Nutritionist, 2009.
www.wellnessresources.com

Balance Your Chakras

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There are 7 main energy centers in the body, known as chakras. Each chakra is located throughout our body so that it correlates to specific body ailment and physical dysfunctions; each energy center also houses our mental and emotional strengths. When we have a physical issue, it creates weaknesses in our emotional behavior. When we release the stale energy from the body, it can undo any tightness, stiffness, or malfunction of that area.

The clearing of the energy can also balance our emotional state of mind. The Chakra Mind-Body Balance is a two-way street: if there are certain fears and emotions we are holding on to, we experience physical restrictions, too.

If you have achiness or stiffness, or certain reoccurring emotions and fears, read along and you may find out which chakra is affected or blocked.

1st or Root Chakra

*Sits at the base of your spine, at your tailbone.

Physical imbalances in the root chakra include problems in the legs, feet, rectum, tailbone, immune system, male reproductive parts and prostrate gland. Those with imbalances here are also likely to experience issues of degenerative arthritis, knee pain, sciatica, eating disorders, and constipation.

Emotional imbalances include feelings affecting our basic survival needs: money, shelter and food; ability to provide for life’s necessities.

When this chakra is balance, you feel supported, a sense of connection and safety to the physical world, and grounded.

The lesson of this chakra is self-preservation; we have a right to be here.

2nd or Sacral Chakra

*Located two inches below your navel.

Physical imbalances include sexual and reproductive issues, urinary problems, kidney dysfunctions, hip, pelvic and low back pain.

Emotional imbalances include our commitment to relationships. Our ability to express our emotions. Our ability to have fun, play based on desires, creativity, pleasure, sexuality. Fears of impotence, betrayal, addictions.

When this chakra is balanced, we have an ability to take risks, we are creative, we are committed. We are passionate, sexual and outgoing.

The lesson of this chakra is to honor others.

3rd or Solar Plexus Chakra

*Located three inches above your navel.

Physical imbalances include digestive problems, liver dysfunction, chronic fatigue, high blood pressure, diabetes, stomach ulcers, pancreas and gallbladder issues, colon diseases.

Emotional imbalances include issues of personal power and self-esteem, our inner critic comes out. Fears of rejection, criticism, physical appearances.

When this chakra is balanced, we feel self-respect and self-compassion. We feel in control, assertive, confident.

The lesson of this chakra is self-acceptance.

4th or Heart Chakra

*Located at the heart.

Physical imbalances include asthma, heart disease, lung disease, issues with breasts, lymphatic systems, upper back and shoulder problems, arm and wrist pain.

Emotional imbalances include issues of the heart; over-loving to the point of suffocation, jealousy, abandonment, anger, bitterness. Fear of loneliness.

When this chakra is balanced we feel joy, gratitude, love and compassion, forgiveness flows freely, trust is gained.

The lesson of this chakra is I Love.

5th or Throat Chakra

*Located at the throat.

Physical imbalances include thyroid issues, sore throats, laryngitis, TMJ, ear infections, ulcers, any facial problems (chin, cheek, lips, tongue problems) neck and shoulder pain.

Emotional imbalances include issues of self-expression through communication, both spoken or written. Fear of no power or choice. No willpower or being out of control.

When this chakra is balanced, we have free flowing of words, expression, communication. We are honest and truthful yet firm. We are good listeners.

The lesson of this chakra is to speak up and let your voice be heard.

6th or Third Eye Chakra

*Located in the middle of the eyebrows, in the center of the forehead.

Physical imbalances include headaches, blurred vision, sinus issues, eyestrain, seizures, hearing loss, hormone function.

Emotional imbalances include issues with moodiness, volatility, and self-reflection; An inability to look at ones own fears, and to learn from others. Day-dream often and live in a world with exaggerated imagination.

When this chakra is balanced we feel clear, focused, and can determine between truth and illusion. We are open to receiving wisdom and insight.

The lesson of this chakra is to see the big picture.

7th or Crown Chakra

*Located at the top of the head.

Physical imbalance include depression, inability to learn, sensitivity to light, sound, environment.

Emotional imbalances include issues with self-knowledge and greater power. Imbalances arise from rigid thoughts on religion and spirituality, constant confusion, carry prejudices, “analysis paralysis.” Fear of alienation.

When this chakra is balanced, we live in the present moment. We have an unshakeable trust in our inner guidance.

The lesson of this chakra is live mindfully.

————————————————————————————————————–
Often, you may feel that more than one chakra is blocked as a result of other chakras compensating for the imbalance and either become over active or under active. To start balancing your chakras it is best to begin at the root chakra and work your way up to the crown chakra.

Adapted from MindBodyGreen
BY RESHMA PATEL
APRIL 21, 2014 5:32 AM EDT
Photo Credit: Shutterstock.com

How To Work Miracles Into Everyday Life

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How To Work Miracles Into Everyday Life
BY GABRIELLE BERNSTEIN
APRIL 10, 2014 6:33 AM EDT

As a spiritual student, I believe that we sign an invisible oath to be a teacher in some way. As we expand our inner awareness and bear witness to our lives as they blossom, we likely sense the desire to spread the love. When we share our spiritual gifts, they grow. A Course in Miracles says, “To teach is to learn.”

As a teacher of the Course, I can testify to this truth. I have witnessed my spiritual awareness and faith grow immensely from my commitment to being a teacher. Early in my Course studies, I read about how the students show up when the teacher is ready.

This was the case for me. As soon as I made the commitment to share the information I was learning, my students began appearing. They showed up as mentees, family members, and, in my case, audience members, as I began to share the messages through lectures and videos. When you’re on a spiritual path, teaching comes naturally.

You don’t need to figure out who to teach or where to go. Rather, you remain a humble student with the willingness to share the beautiful gifts you’ve been given.

At points in my spiritual journey when I decided to learn more, I was guided to teach more. For instance, before I found Kundalini yoga and meditation, I felt a strong call to heighten my own practice.

Though I’d been a spiritual teacher for seven years, I was seeking a more visceral experience of spirit. I prayed to know more.

Quickly my prayers were answered when I was invited to a private Kundalini class hosted by a dear friend. I didn’t even like yoga, but there was a voice within me saying, Get your ass into that class.

From the moment I met my teacher, Gurmukh, and experienced the technology of Kundalini, I knew I was not only meant to be a dedicated student, but I was meant to be a teacher. With one month of Kundalini classes under my belt, I started saying out loud (to everyone, including my lecture audiences) that I was going to become a Kundalini teacher.

I had no idea where this proclamation was coming from. Spirit was speaking through me, holding me accountable as I stated my commitment to thousands of people in lecture halls and the Twittersphere. I was being called to teach.Then, one afternoon in Kundalini class, I kept hearing my inner voice say, It’s time to teach, it’s time to teach.

Immediately following the class, I thanked the teacher. She looked at me and said, “Gabrielle, I’m familiar with your work. I think you should teach Kundalini.”

I smiled and accepted the Universal memo. Twenty-four hours later, I signed up for 270 hours of Kundalini yoga and meditation teacher training.

Becoming a spiritual teacher isn’t our choice. It’s an unconscious commitment we make with the Universe. It’s not something that we do; it’s something that hap- pens to us. We can all teach in our own unique ways. You don’t need to be a self-help book author and motivational speaker to be a spiritual teacher. You just need to be a spiritual student with a desire to serve.

Yogi Bhajan said, “If you want to learn something, read about it. If you want to understand something, write about it. If you want to master something, teach it.”

You’ve made it this far and it’s likely you’re hearing your own call to teach. Don’t deny that inner voice. Don’t push it away with limiting beliefs like, I’m not ready for that teacher training, or Who am I to share these tools?

That’s all a bunch of crap. When you make the decision to share your gifts, spirit will give you all that you need to facilitate the process.The world desperately needs more light. When you are called to share the spiritual awareness you now have, don’t hesitate to speak up. Be the lighthouse. In your light, others will become illuminated.

A Course in Miracles teaches us, “A miracle is a service. It is the maximal service you can render to another. It is a way of loving your neighbor as yourself. You recognize your own and your neighbor’s worth simultaneously.”

We need more miracle workers to balance the energy of these times. We need you.

Excerpted with permission from the publisher. To embark on the journey of becoming a Miracle Worker in your own life, pick up a copy of Gabrielle’s new book, Miracles Now, 108 Life-changing Tools for Less Stress, More Flow and Finding your True Purpose.

About the Author

Gabrielle Bernstein is a New York Times bestselling author speaker and Kundalini meditation teacher. Her newest book Miracles Now launches in April.

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Be Patient With Progress

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“Do not be impatient with your seemingly slow progress.

Do not try to run faster than you presently can. If you are studying, reflecting and trying, you are making progress whether you are aware of it or not.

A traveler walking the road in the darkness of night is still going forward.

Someday, some way, everything will… break open, like the natural unfolding of a rosebud.”

– Vernon Howard