Posts Tagged: Reset recipe
A study published in Science magazine found that mice without a protein known as toll-like receptor 5 (TLR5) in their gut gain excessive weight and develop full-blown diabetes and fatty liver disease when fed a high-fat diet.
Think of the gut flora as a community, TLR5 is like a neighborhood police force that can keep the bad guys in check. Without TLR5, bad bacteria can get out of control.
The study authors found that these bad bacteria caused a low-grade inflammation in the mice, which caused them to eat more and develop insulin resistance.
But the most interesting part of this study is what happened when the researchers transferred the gut flora from the TLR5-deficient overweight mice into the guts of skinny mice: the skinny mice immediately started eating more and eventually developed the same metabolic abnormalities the overweight mice had.
In other words, obesity and diabetes were “transferred” from one group of mice to the other simply by changing their gut flora.
Does that mean you should rush out and start taking a high dose probiotic?
Not necessarily. When it comes to a healthy microbiome, diversity is key. One of the greatest places you can get good bacteria from is food. And the best food to eat to improve your gut bacteria is Sauerkraut.
Sauerkraut literally has trillions of good bacteria in it. One cup a day is like miracle grow for your gut flora.
Weight loss is not the only reason to eat sauerkraut. Adding good bacteria into your diet through foods is also known to:
The greatest part about Sauerkraut is that it is easy to make. In The Reset Factor Kitchen, we have included many recipes that will delight both your taste buds and improve your microbiome.
Here is one of our favorite recipes from the book. Enjoy!
The HOLY GRAIL…a CRACKER!!
Makes approx 54 crackers / Approx 1 carb each
- 3T. Organic Ground Flax Seed
- 1/2 Cup Water
- 1/2 egg white from one egg, beaten
- 1 T. Organic Sesame Oil
- 1 Cup Organic Garbanzo Bean Flour
- 1/2 t. Sea Salt
- 1 1/2 t. Ground Organic Chinese 5-Spice
- 1 1/2 t. Organic Chili Powder
- 2 t. Organic Fennel Seeds
- 1/2 t. Organic Garlic Powder
- 1/4 t. Organic Cayenne Powder
- 1 T. Organic Black Sesame Seeds (for the top of the crackers)
- 1 1/2 t. Course Sea Salt (for the top of the crackers)
- Preheat Oven to 350
- Prepare a baking sheet (approx 13″ x 18″) with a non-stick Silpat or Exopat liner.
- In a small bowl, mix the water, the egg white. Add the sesame oil & the ground flax seed. Blend & set aside for 10 minutes.
- In a medium bowl, mix together the garbanzo flour, fennel seeds and the remaining spices (salt, Chinese 5-spice, chili powder, garlic powder & cayenne powder).
- When the 10 minutes are up, blend the wet ingredients into the dry. The end result will be a very sticky dough.
- Get your hands wet so you can handle the sticky dough.
- Start spreading the dough out evenly on the non stick baking liner, getting your hands wet as needed. Try to get the dough as even and thin as possible.
- With a sharp knife, gently cut through just the dough into cracker sized squares (making sure not to cut or score the non-stick liner.) I cut 6 rows by 9 rows of crackers, making 54 total.
- Sprinkle the black sesame seeds and the course sea salt on top of the crackers.
- Bake for approximately 30-45 minutes. Check frequently to see if your baking sheet needs to be rotated to keep the cooking even. The goal is to get the crackers crisp and slightly browned. If the crackers bend or are chewy, they’re not ready (because they won’t be crisp later either). Some crackers might be ready before others, so watch them carefully and take them out accordingly.
- Organic chicken stock
- organic bone broth,
- ginger and liquid aminos from Whole Foods. I grated extra turmeric and ginger into the broth for taste.
- Chicken broth and bone broth- heals and seals your gut for leaky gut conditions.
- Ginger- adds in digestion
- Turmeric -anti-inflammatory & anti-carcinogenic
- Liquid aminos -gives key amino acids to liver to cleanse
- 6 cups low-sodium chicken broth
- 1–2 red Thai (or jalapeño) peppers, seeded and finely chopped (plus slices for garnish)
- 1 additional red Thai (or jalapeño) pepper slices for garnish
- 3 cloves garlic, chopped
- 1 tablespoon grated ginger
- 2 teaspoons grated lemon zest
- 1 teaspoon grated lime zest
- 1/4 cup fresh lemon (or lime) juice
- 4 tablespoons Thai fish sauce, divided
- 1/2 pound shiitake mushrooms, sliced (3 cups)
- 2 boneless, skinless chicken breasts (about 5 ounces each), cut into 2 1/2-inch-long by 1/4-inch-wide strips
- 1 cup coconut milk
- 2 cups baby spinach
- 2 tablespoon chopped cilantro (plus sprigs for garnish)
- 1 cilantro sprigs for garnish
- Combine broth, pepper, garlic, ginger, lemon zest, lime zest, lemon juice and 3 tablespoon fish sauce in a medium saucepan. Season with salt. Bring to a simmer, add noodles and cook 3 minutes more. Add mushrooms to broth; season with salt, if desired; simmer 3 minutes more. Add chicken and coconut milk and simmer, stirring, until chicken is just cooked, about 3 minutes. Stir in spinach until it begins to wilt, about 1 minute. Add chopped cilantro and season with remaining 1 tablespoon fish sauce. Ladle soup into bowls and garnish with sprigs of cilantro and slices of pepper.
Makes 36 1-teaspoon sized freezer fudge bites
Approx 3-4 carbs each
- 1 Cup Nut Butter Of The Gods (as creamy as possible)
- 3 T. Raw organic Cacao Powder
- 1/2 t. Raw Organic Honey
- 1 t. Organic Vanilla Extract
- 1/8 t. Salt
Mix all ingredients together until a thick uniform paste is formed. Spoon into silicon ice cube trays. I like the heart shaped ones. Cover with plastic wrap and place on a flat surface in the freezer. Freeze for at least 2-3 hours, or until frozen (depending on size). This nutbutter has tons of protein and good coconut oil. The cacao powder is a good source of Protein, Potassium and Zinc, Dietary Fiber, Iron, Magnesium, Phosphorus, Copper and Manganese. These can be enjoyed anytime! They’re good for you & kid approved!
Makes 15 Cookies / Approx 9 Carbs Per Cookie
- 1 Cups Blanched Almond Flour (Finely Ground)
- 1 Cup Unsweetened Shredded Coconut
- 1/2 Cup Raw Organic Cacao Powder
- 6 Large Egg Whites
- 1/4 Cup Honey
- 2 t. Organic Vanilla Extract
- 2 T. Dr. Bronner’s Coconut Oil, Melted
- 1/2 t. Salt
- Preheat oven to 350 degrees. Melt the coconut oil.
- In a medium sized bowl, combine all dry ingredients. In a separate medium sized bowl, whisk the egg whites and the honey until fluffy, then fold in the dry ingredients.
- Refrigerate the batter for at least 4-5 hours (you want the batter firm so you can scoop it with a mini ice cream scoop.)
- When the batter is firm enough to scoop with a mini ice cream scoop, make 15 mounds of dough and place on a lined baking sheet. (Note: these cookies do not rise or expand, so they can be closer together than normal cookies.)
- Bake at 350 for 15 minutes let cool. Store in an airtight container.
RESETTERS, you’re not missing a thing! This recipe is the BOMB and Dr. Mndy approved for the 15-day detox (without the maple syrup). If you need a brunch fix for your next meal, this one is for you! Eat your way to fantastic health by eating delicious & nutritious food!
RESET WAFFLES WITH RASPBERRY PUREE
- 2 1/2 Cups Almond Flour
- 1 Cup Tigernut Flour
- 2 T. Baking Powder
- 1 t. Xanthan Gum
- 1 t. Salt
- 6 Eggs, beaten
- 5 Cups Almond Milk
- 1 Cup grass fed butter, melted
- 2 T. Maple Syrup (optional)
In a medium bowl, mix all dry ingredients all together and set aside. In a large bowl, mix the eggs, milk syrup & butter (Note: The butter should be warm but not hot b/c you don’t want it to cook the eggs when mixing.) Slowly mix the dry ingredients (in small batches) into the wet ingredients; doing this gradually will help prevent lumps.) Mix batter thoroughly. Batter will be thick and will last about a week in the fridge.
Heat Belgian waffle iron. For the waffle size shown, use a 2 ounce ladle and scoop batter into the waffle maker. Follow cooking time guidelines on your waffle maker.
Estimate carb count: 7.5g per 2oz of batter
- 3 Cups frozen organic raspberries
- 1/4 to 1/2 Cup water
In a medium sauce pan, on medium heat, add the raspberries & the water. Melt the raspberries about 7-10 min until it becomes a sauce. Remove from heat. Let cool. When cool enough to handle, blend in a blender for 2-3 minutes until it becomes a puree. Enjoy this fresh raspberry sauce on waffles, ice cream or even to make your own “Fast Raspberry Jam”
Estimate carb count: 5g per ounce of puree.
- 2/3 Cup Water
- 2 Cups Organic Coconut Sugar
Add ingredients to a medium saucepan on medium heat to melt all the sugar. (Try to avoid an active boil because the syrup will burn.) Once all the coconut sugar is melted take the syrup off the heat & cool. Once cool enough to handle transfer the syrup to an airtight container using a funnel. Store syrup in the refrigerator. Will last several months in the refrigerator.
(Note: I like to use recycled French lemonade bottles with the clip tops for storage. This syrup has a wide variety of uses from sweetening your coffee to any recipe that calls for molasses. The coconut sugar simple syrup is the middle bottle in the picture. Approx carb count: 6g carbs per teaspoon.)
- 1/2 Organic almond milk (best is homemade)
- 1 Scoop protein powder
- 1 Scoop Max Greens (In order of preference Berry / Plain / Chocolate)
- 1 T. GI Revive
- 3 T. Organic almond butter (best is homemade)
- 1/2 cup organic, raw cashews
- 2 cups organic frozen mixed berries
In a blender (Vitamix recommended), add the ingredients in the order they are listed*. Start on a low speed & increase to develop a smooth creamy texture. You will need to periodically stop and push down the ingredients; you want to do this instead of adding more liquid, because more liquid will change the texture. Blend less if you like the nuts to be larger and create a crunchier end product. When the texture is to your liking (I like firm & creamy with some small chunks of nuts), transfer to a freezer-proof container and freeze for a minimum of 2 hours. I stirred the mixture every 30 minutes to make sure the firmness was consistent.
Scoop & Enjoy! Makes 6 standard scoops.
* The liquid on the bottom prevents items getting stuck in the blades & the heavier ingredients on the top will push down all ingredients towards the blades for blending & prevent the dry ingredients from flying around.
NOTE: You do not want to leave this in your freezer a long time so it gets really hard…just firm enough to scoop. It doesn’t have any ingredients (fake food ingredients) to keep it soft & stay in the freezer a long time.
- 1 cup raw almonds, soaked in water overnight at room temp to soften
- 3.5 cups filtered water
- 2 to 4 pitted Medjool dates (not during detox)
- 1 whole vanilla bean*, chopped (or 1/2-1 tsp vanilla extract)
- 1/4 teaspoon cinnamon
- small pinch of fine grain sea salt
Place almonds in a bowl and cover with water. It’s preferred to soak them overnight (for 8-12 hours) in the water. Rinse and drain the almonds and place into a blender (Vitamix is recommended) along with filtered water, dates, and vanilla bean. Blend on highest speed for approximately 1 minute. Place a nut milk bag over a large bowl and slowly pour the almond milk mixture into the bag. Gently squeeze the bottom of the bag to release the milk (may take 3-5 min). Rinse out blender/Vitamix and pour the milk back in. Add the cinnamon and pinch of sea salt and blend on low to combine.
Will store in the fridge in a glass container for up to 3-5 days. Shake well before serving as the mixture tends to separate when sitting.
– With cereal
– In smoothies
– Any time!
(Note: If your dates or vanilla bean are dry/stiff, soak in water to soften before use. You can also use another sweetener of your choice like maple syrup. Same goes for vanilla – feel free to use vanilla extract for a more subtle vanilla flavour.)