Nutrition Corner Dairy-Free Creamy Broccoli Soup Julie's Happy Anti-Inflammatory Dip
Why is this a Happy Dip? Because it has dopamine boosting ingredients. Bryce Wylde reported, “In a December 2008 study in the journal Nutrition & Metabolism, J. Reinholz and colleagues suggest that your brain uses dopamine to tell your body when to stop eating. Low dopamine levels may also play a role in overeating for people with a genetic predis- position to low dopamine levels. And inci- dentally, an August 2009 article in the European Journal of Neurology, C.G. Bachmann and colleagues showed that Parkinson's sufferers who take medication to raise their dopamine levels tend to lose weight.” Protein rich foods promote dopamine:
~Duck andWild game ~Chicken and Turkey ~Nuts and Beans (Fava beans are a great source) ~Dark honey or coconut sweetened choco- late ~Eggs The dopamine rich fava beans found in this recipe is great when entertaining guests that may be allergic to nuts. By using the food processor on high for a few more minutes than usual, you create a smooth and creamy dip.
Ingredients: ¼ cup unsweetened coconut or hemp milk (or use water) ¼ cup organic olive oil ¾ cup hemp hearts 19 oz can fava beans (lentils can be used if fava beans are not available) ¼ cup apple cider vinegar ½ tsp pink rock or grey sea salt ½ tsp nutritional yeast (optional) 1 tsp dried basil Directions: 1. Mix in a food processor with the S-blade for 5-7 minutes until extra creamy. Makes 3 cups.
Julie came up with this ultra-simple, but super-satisfying recipe one day when she had a crown of broccoli in the fridge and a house full of hungry people. She threw everything into the blender, and out came a delicious soup that fed everyone in a healthy fashion. Broccoli has an impressive nutritional pro- file. It benefits digestion, the cardiovascular system and the immune system, and has anti-inflammatory and cancer-preventing properties.
Ingredients: 4 cups broccoli 1 litre broth 2 tbsp dairy-free basil pesto* (See recipe, below for Raw Pesto Zucchini noodles. Store in airtight glass jar in fridge or freezer.) 2 tbsp lemon juice 2 tbsp coconut oil to taste pink rock or grey sea salt *If pesto is unavailable, add the following;
1 clove garlic, 2 tbsp organic olive oil, 1 tbsp dried basil, 1/2 tsp pink rock or grey sea salt. Directions: 1. Cook the broccoli in the broth until ten- der (about 8–10 minutes). 2. Let cool slightly to allow for safe transfer to blender.
3.Add all the ingredients to the blender and blend until smooth. 4. Taste and adjust seasonings. Makes 4 servings.
Raw Pesto Zucchini Noodles
It’s zucchini time! Is your garden getting over run with summer squash? Then it is time to get a vegetable spiralizer ‘cause there is nothing quite like a raw zucchini noodle with fresh pesto! To readmore about the health benefits of summer squash, click here. Vegetable spiralizers are fun and easy to use. (Click here for more info.) Just pop an uncut zucchini into the spiralizer and turn the crank to create oodles of noodles. Then top with pesto recipe below and some fresh cherry tomatoes. Slimming, fresh and tasty.
Pesto Recipe
Ingredients: 2 cups fresh basil 1/2 cup hemp hearts (can also use sunflower seeds if hemp is unavailable) 1/2 cup olive oil 3-4 tbsp lemon juice 3 cloves garlic ½ to 1 tsp pink rock or grey sea salt Directions: 1. Put all ingredients in a food processor. 2. Blend on high until desired paste consis- tency is reached.
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3. Pour over zucchini noodles and toss with sliced cherry tomatoes.
Chocolate Hemp Truffles
Cocoa is great for energy and mood, and is high in antioxidants. It is being studied for its power to balance hormones, improves stress resistance and promotes fertility. For more information on cocoa, click here. Ingredients:
2/3 cup raw cocoa or carob powder 2 tsp Ceylon cinnamon 1/4 tsp pink rock or grey sea salt 1 cup nut butter, well stirred 2 tsp organic vanilla extract 1/4 cup raw honey 24 dried cranberries, juice-sweetened 1/2 cup hemp hearts Directions:
1. Mix all the dry ingredients together in a bowl to create a uniform texture. 2. Slowly add wet ingredients and combine by hand. 3. Pinch an inch of mixture, add a dried cranberry to the centre and roll into balls. 4. Coat with hemp hearts. 5. Keep chilled in the fridge until serving. Makes 24 balls.
Julie Daniluk’s bestselling book,Meals that Heal Inflammation, advises on allergy-free eating that tastes great and assists the body in the healing process. As nutritionist and co-host of reality cooking show Healthy Gourmet (Oprah Winfrey Network), she negotiates the ongoing battle between taste and nutrition. Julie has appeared on the Dr. Oz Show, and is a resident nutrition expert for The Marilyn Denis Show and Reader’s Digest. Find delicious recipes, nutrition tips, and information on her online coaching programs at
www.juliedaniluk.com and connect with her on Facebook at Julie Daniluk Nutrition and on Instagram and
Twitter@juliedaniluk.Makes 12 pancakes. available at bookstores or online at
www.HayHouse.com
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