vital healing kitchen foods for not so sweet insulin ... · 1. put protein powder and water in...

www.VITALHealthCommunity.com © Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN

of 12

VITAL Healing Kitchen Foods for "Not So Sweet" Insulin Resistance

Saturday, November 21st, 2015

With Dr. Ritamarie Loscalzo

Recipes

Start Your Day Right

Porridge

Yummy Pesto

Sandwich

Creamy Cranberry

Sauce/Candy

Cranberry Relish

Just Like Mashed

Potatoes

Better Than Eggnog

Eggnog Green

Smoothie

Chocolate Candy

Cinnamon Cookies

Chi Gel

Note: For resources for the ingredients used in these recipes, consult the Creating a Healing

Kitchen pdf (available under the “Bonus” tab on the VITAL Community members’ website).

http://www.vitalhealthcommunity.com/

VITAL Healing Kitchen: Foods for "Not So Sweet" Insulin Resistance – Recipe Guide

www.VITALHealthCommunity.com

© Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN of 12

Recipes

Start Your Day Right Porridge

Ingredients:

1 scoop Body Ecology Chocolate Fermented Protein Powder by Donna Gates (or

desired protein powder)

2 1/2 cups water

1/2 cup chia

2 tablespoons hemp seeds

2 tablespoons coconut milk powder

1 handful blueberries (or gogi berries)

sprinkle of cinnamon

walnuts, pecans or almonds, optional

sweetener to taste – stevia, erythritol, lo han or other low glycemic sweetener

Directions:

1. Put protein powder and water in Vitamix and blend.

2. Put chia and protein powder mixture in large bowl.

3. Set aside to allow mixture to thicken.

4. Scoop serving into small bowl for serving.

5. Add hemp seeds, coconut milk powder, blueberries and cinnamon. Add nuts if

desired.

6. Stir.

7. Add sweetener to taste if desired.





Yummy Pesto Sandwich

Ingredients:

red, yellow, or orange bell pepper

1 cup combination sprouted walnut and

pecan (or other nuts as desired)

1/2 cup hemp seeds

1/2 cup Brazil nuts

3 stalks celery, cut into 1-inch pieces

sliver of onion

1 handful of arugula and spinach or

desired greens

1/4 teaspoon kelp powder

2 handfuls fresh basil

salt to taste

optional: can substitute other herbs and

seasonings for basil

optional: can also use cucumber boats

or jicama slices in place of bell pepper

Sandwich Additions (as many as desired):

carrot

broccoli sprouts

sauerkraut

avocado slices

cashew yogurt or cashew cheese

greens

Directions:

1. Cut bell pepper in half lengthwise and remove stem.

2. Add nuts, hemp seed, celery, onion, greens and kelp to food processor and process.

3. Add basil and process.

4. Add salt to taste.

5. Place mixture in bowl.

6. Pack mixture into each half of bell pepper.

7. Add sandwich additions as desired.





Creamy Cranberry Sauce/Candy

Ingredients:

1 cup fresh cranberries

1/2 cup coconut butter

1 teaspoon of almond extract (or vanilla if preferred)

1 teaspoon cinnamon

1/8 teaspoon cardamom

1/8 teaspoon clove

small piece of ginger

1/2 cup water

1/2 teaspoon konjac powder

1 pinch NuNaturals LoSweet Pure Lo Han Guo Extract Powder (concentrated monk

fruit) or Inuliflora Raw Superfoods Jerusalem Artichoke Powder to taste

Directions:

1. Add cranberries, coconut butter, almond extract, cinnamon, cardamom, clove, ginger,

water, and konjac powder to Vitamix and blend.

2. Add sweetener and blend.

3. Put in freezer in candy molds or use for cheesecake.

Cranberry Relish

Ingredients:

1 cup fresh cranberries

1 cup walnuts

apple, celery, sweetener, pineapple or other extract, blueberries, etc. optional

flavorings as desired such as chipotle, garlic, dill, etc.

Directions:

1. Put cranberries and walnuts in food processor and pulse chop.

2. Add any desired additions.

3. Can add this mixture to the Creamy Cranberry Sauce/Candy.





Just Like Mashed Potatoes

Ingredients:

1 head steamed cauliflower

small amount of Barleans Omega Twin Flax Oil, olive oil, coconut oil, or combination

salt to taste

Directions:

1. Fill Vitamix with steamed cauliflower and blend.

2. Add oils, salt, and pepper to taste.

Better Than Eggnog

Ingredients:

1/2 cup hemp seeds

1/2 cup macadamia nuts (or cashews or other nuts or seeds)

1 cup water

1 teaspoon cinnamon

1/8 teaspoon cardamom

1/8 teaspoon nutmeg

1 teaspoon erythritol

splash of lo han if desired (optionally can use any combination of low-glycemic

sweeteners such as erythritol, lo han, chicory root powder, yacon root, flavored stevia,

etc.)

small piece of turmeric with skin scraped off

1/2 teaspoon vanilla extract or vanilla powder

1 pinch of salt

extra water for desired consistency

Directions:

1. Put all ingredients in Vitamix and blend.





Hemp Eggnog Green Smoothie

Ingredients:

1 recipe of Better Than Eggnog

greens as desired

small piece of ginger

inner-ēco™ 100% Fresh Young Coconut Smoothie with Cacao if desired

Directions:

1. Blend.

Chocolate Candy

Ingredients:

1/4 cup cacao butter, melted

2 tablespoons cacao paste, melted

1/4 cup coconut butter

1/2 teaspoon cordyceps

a few drops of peppermint (or other flavors)

1 pinch of green leaf stevia, lo ha, or other sweetener, to taste

cacao nibs or nuts if desired

probiotic powder (optional)

Directions:

1. Blend.

2. Pour into candy molds on cookie sheet and put in freezer.

3. Can add cacao nibs or nuts if desired and make a bar to break up when eating.





Cinnamon Cookies

Ingredients:

1 cup pecans (or other nuts)

1/2 cup hemp seeds (or other seeds)

1/2 cup pistachios (or other nuts)

1 tablespoon Chia Gel

2 teaspoons of vanilla extract or

vanilla powder

2 tablespoons cinnamon

1 teaspoon Jerusalem artichoke

syrup (or other low-glycemic

sweetener)

2 teaspoons concentrated cherry

extract (or other low-glycemic

sweetener)

Directions:

1. Process nuts, seeds, chia gel, vanilla and cinnamon in food processor.

2. Add Jerusalem artichoke syrup and continue to process until dough-like.

3. If it gets too sticky, add something powdery such as coconut flour, coconut milk powder

or ground up nuts. Can also roll dough in above while rolling out cookies.

4. Roll into a ball and use rolling pin to roll out cookie dough. Put between wax paper or

parchment paper to keep from sticking. Roll to about 1/4-inch thickness.

5. Use cookie cutters to cut dough into cookie shapes.

6. Put in freezer or dehydrate. If possible dehydrate without Teflex, unless dough will be

too crumbly. If putting them in freezer, put on cookie tray or plate.

7. If dehydrating, put in at 140°F for the first couple hours and then turn down to 110°F. If

not home to monitor, start at 110-115°F and continue until done.

8. Instead of rolling and cutting shapes, you can get a small amount of dough, roll it into a

ball, and press into cookie shape onto cookie sheet or dehydrator sheet.

3. Allow to stand at room temperature for 8 hours or overnight or for 12 or more hours in

the refrigerator. Store up to a week in the refrigerator.





Chia Gel

Ingredients:

1/2 cup chia seeds 2 1/2 cups water

Directions:

1. Put chia and water into a quart sized Mason jar or a glass bowl that can be covered.

2. Shake or mix well.





About Your Instructor

Dr. Ritamarie Loscalzo,

MS, DC, CCN, DACBN

Dr. Ritamarie Loscalzo is fiercely committed to

transforming our current broken disease-care

system into a true health care system where each

and every practitioner is skilled at finding the root

cause of health challenges and using ancient

healing wisdom married with modern scientific

research to restore balance.

As the founder of the Institute of Nutritional

Endocrinology, Dr. Ritamarie specializes in using

the wisdom of nature to restore balance to

hormones with a special emphasis on thyroid,

adrenal, and insulin imbalances.

Her practitioner training programs empower health and nutrition practitioners to get to the root

cause of health issues by using functional assessments and natural therapeutics to balance

the endocrine system, the master controller.

Dr. Ritamarie is a licensed Doctor of Chiropractic with Certifications in Acupuncture, Nutrition,

Herbal Medicine, and HeartMath®. She’s also a certified living foods chef, instructor, and

coach, and she has trained and certified hundreds of others in the art of using palate-

pleasing, whole fresh food as medicine.

A best-selling author, speaker, and internationally recognized nutrition and women’s health

authority with over 23 years of clinical experience, Dr. Ritamarie offers online courses, long-

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