Goes-With-Everything Peachiarry Compote

peach, chia, berry compote - perfect for dessert, breakfast, and dinner

The perfect complement to just about everything from chia seed pudding to biscuits, yogurt, oatmeal, pancakes, salmon, chicken is our Peachiarry Compote! This delicious blend of peaches, chia seeds, and raspberry (ahem, “peachiarry”) with just a tad of natural sweetener adds flavor and tang and rounds out any dinner, side dish or dessert. It’s low-glycemic-index, particularly if you use stevia or monk fruit, gluten-free, dairy-free, and freezable.

Our favorite part about this recipe? It takes just minutes in the kitchen to prepare, it’s full of superfoods, like chia seeds, and the leftovers taste even better than on the first day!

Try it at your next soiree!

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Peachiarry Compote

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4

Ingredients

  • 2 cans sliced peaches in pear juice
  • 1/3 cup frozen organic raspberries
  • 1 tbsp natural sweetener of choice
  • 1 tbsp chia seeds

Instructions

  1. Drain most of the juice from the cans of peaches, leaving a few tablespoons of liquid.

  2. Stir peaches, juice, raspberries, chia seeds and sweetener together in a bowl.

  3. Let sit for ~10 minutes until chia seeds form a gel around them.

  4. Top dish or dessert, and serve!

We love hearing how you take these delicious, gluten-free recipes and make them your own! Tag us in your social post of your Peachiarry reveal, so we can see your creative and healthy choices!

So Fresh & So Clean, Clean: A New Smoothie Recipe

smoothie, wheatgrass, vegan, glutenfree, breakfast, anti-inflammatory, internal cleanse, detox, cleanse

smoothie, wheatgrass, vegan, glutenfree, breakfast, anti-inflammatory, internal cleanse, detox, cleanse

Check out this new smoothie for a fresh nutritional powerhouse with anti-inflammatory ingredients, internal cleansing agents and yummy flavor. You’ll love this new take on an old fave. As with any recipe, explore and experiment! Make it your own and just have fun with it!

So Fresh & So Clean, Clean
In your blender, combine:

– 1 cup berries (fresh or frozen)
– Juice of 1/2 of a lemon
– 2 knobs of ginger (1-2 inches, depending on your preference)
– 5 mint leaves
– A few sprigs of parsley
– 1/2 tsp turmeric
– 1/2 tsp maca powder (can be found here)
– 1 cup spinach
– Handful of wheatgrass (watch out with this one; too much, and the texture goes awry!)
– 2 inches of peeled aloe leaf
– Your protein powder (my fave is this one)
– 1/4 avocado
– 1/2 cucumber
– Approx 1/2 cup of ice
– Approx 1 cup of water

Enjoy!

vegan, detox, cleanse, whole food, wheatgrass, parsley, anti-inflammatory, ginger
Bon appetit!

Superfood for you: Ginger

Ginger, MindBodyGreen, anti-inflammatory, anti-cancer, cancer, natural health, prevention
Photo Cred MindBodyGreen

Ginger is one of my three favorite natural anti-inflammatories. (The others being garlic and the lesser known turmeric.) It is one of my staples, always in my fridge. Not only does this root add a yummy zing to my favorite green juice and culinary Asian adventures in the kitchen, it is also a must-have in my natural health toolbox, as well.

Most of you Roses probably know that ginger alleviates a lot of tummy troubles, like motion sickness, pregnancy-related nausea and chemo-induced nausea, but did you know the power of this root goes beyond aiding digestive distress?

Ginger contains very potent anti-inflammatory compounds called gingerols, which have been shown in numerous studies to alleviate pain often caused by osteoarthritis or rheumatoid arthritis, as well as improve mobility levels (read more here). This root has been shown to be more effective against staph infections than antibiotics, and ginger also reduces chronic systemic inflammation, which has been studied and found to be an underlying cause of many serious diseases, including cancer.

Looking to be even more impressed, read through the below info graphic from fitlife.tv, do a little internet search for “health benefits of ginger” or check out this article by Heidi Stevenson who compiles a slew of scientific information into a digestible format.

Ginger-Benefits-Large

Ginger is potent, even in small doses, so even a gentle increase in your consumption will yield benefits. Not sure how to get more ginger in your life?

A Few Easy Ideas:
– For nausea: Make ginger tea made by steeping one or two 1/2-inch slices (one 1/2-inch slice equals 2/3 of an ounce) of fresh ginger in a cup of hot water
– For joint pain: Add as little as 1/4-inch slice of fresh ginger grated into water or mixed into salad dressing. Here’s my mother’s lovely recipe for “Gla’s Spa Water,” a refreshing, nutritious take on traditional H2O that is quite soothing and delightful no matter what ails you!
– For overall wellbeing: Get creative! Add ginger to your morning smoothie, your green juice, your salad dressing or experiment with entrees and side dishes that include ginger as an ingredient. A little goes a long way with this powerful little guy, so even if you ease your way into a ginger-filled diet, you’ll still reap the benefits.

Gla's Spa Water
Gla’s Spa Water & Ginger, Carrot and Beet Juice Mmmmm!

AS ALWAYS: With any powerful herb or spice, there is the potential for food allergies and/or drug interaction, so be sure to check with your doctor if you are on any prescription medications to avoid the risk of drug interaction, particularly if those prescriptions are to treat diabetes or blood-pressure.

Gla’s Spa Water

Gla's Spa Water

Want to know a little secret? Sometimes, I get a little bored with water. Blasphemous, I know. But, c’est la vie. It’s true.

You can imagine my delight when my mom, “Gla,” discovered a refreshing take on H2O. Calorie free, flavorful and good for your skin, your digestion and your overall well-being, Gla’s Spa Water is a must-have year-round. Although the below recipe calls for a large pitcher, reduce the ingredients by half and make it in your liter-sized Nalgene or other BPA-free water bottle.


Gla’s Spa Water
In a large pitcher, combine the following:

– 1 sliced cucumber
– 1-2 sliced lemons
– 1-2 sliced limes
– 1 sliced orange
– A couple of sprigs of mint leaves
– A grated knob of ginger (1-2 inches, peeled) 

Chill for 4-6 hours or even overnight for the most robust flavor and nutrient-dense experience. Without discarding the ingredients, you can continue to refill the pitcher with water for a few days, at which point, you’ll want to replace the fruit, veggies and herbs with fresh. 

Cucumber water, ginger recipe, lemon, lime, mint, recipe, spa water, gluten free, health coach atlanta, anti-inflammatory food, easy recipe
From The Gla herself, Spa Water in her Italian kitchen

For you rosebuds who like your essential oils: Using top-notch EO’s, combine the above flavors for your a fruit-free version.

Milk Allergy or Lactose Intolerance?

Diary allergy, cows milk, health coach atlanta, gluten free, food allergy, kids with allergies
Diary allergy, cows milk, health coach atlanta, gluten free, food allergy, kids with allergies
photo cred: petakids.com

Let’s talk about a very important topic: recognizing food allergies, specifically a dairy allergy.

Over the past few weeks, milk & dairy allergies has been at the forefront of many conversations with clients to colleagues to a guy at the car dealership. (I know, crazy, isn’t it!?)

One thing was clear from all these conversations. Distinguishing an allergy from lactose intolerance is not as easy or as talked-about as it should be.

Let’s consider this very common scenario: After explaining your or your child’s allergy to milk and dairy, the friend/hostess/colleague replies with an understanding nod and “oh, you’re (your child is) lactose intolerant?”

Until recently, the only physical response to milk that made the news was indeed lactose intolerance, so we can’t blame the friend/hostess/colleague for assuming she was understanding and empathizing properly. She really doesn’t know the difference between an allergy to dairy and an intolerance to lactose, and it’s important we understand the basic science, symptoms and solutions of each as they become more prevalent.

Here’s the skinny on how to recognize an allergy vs. intolerance.

Lactose Intolerance
Symptoms: gassy, digestive tract discomfort, diarrhea, abdominal pain within a short time of consuming the food ( 30 minutes – a few hours)

Potential Solutions: Lactaid, Lactose-free milk, Lactase supplement, dairy-free diet, milk alternatives

Lactaid products, lactose intolerance, health coach, gluten free, food allergy, kid with milk allergy, milk allergy, health coach atlanta
A Variety of Lactose-Free options

The Story: As we age, our natural production of lactase, the digestive enzyme that breaks down lactose in milk so that it may be digested, declines.

If we can’t produce the lactase to break down the lactose, then the lactose stays in the digestive tract, acts as a laxative, and results in gas and loose stools within a few hours of intaking dairy. This is why Lactaid or lactose-free products are more easily digested by those who are lactose intolerance; a lactase insufficiency can be eased by lactase-enriched products, like Lactaid.

Milk Allergy, on the other hand, is a bit different.

Milk Allergy
Symptoms: Rashes, congestion/runny nose, itchy mouth/throat, hives, abdominal pain or any other combination of an immunological response

Solutions: Steer Clear of Dairy! And don’t fret, there are a variety of milk alternatives that will allow you or your munchkin to still enjoy cereal, ice cream and mac n’ cheese!Dairy free, allergy to dairy, milk allergy, gluten free, health coach atlanta, kids with food allergy, kid with milk allergy

The Story: Food allergies involve the body’s immune system, which is the body’s way of fighting infection and invaders. However, if you or your child is allergic to a particular food, the immune system sees that food as a danger to the body. The immune system then overreacts to proteins in that food, causing an allergic reaction and a release of histamine. Tingling in the mouth, swelling lips, hives and itchy ears are often symptoms that indicate an allergic reaction.

This type of reaction, in contrast to the digestive reaction to a lactose intolerance, can happen within moments with potentially far worse consequences. Any time you, your child or your guest starts “feeling funny” after consuming any foods, particularly the Big Allergens like gluten, dairy, nuts, shellfish, eggs, etc., get medical attention immediately.

As with any food allergy, it’s always best to steer clear of the food/drink and see your doctor.

For more information on dairy allergies and lactose intolerance, visit the NIH website for lactose intolerance or Kids Health’s article on milk allergies.

As always, we love to hear your questions and comments, so leave us a note below!

Superfood of the Week: Turmeric

This week’s superfood post is brought to you by Turmeric, a powerful little spice!

turmeric, ground turmeric, superfood, natural anti-inflammatory
photo cred: herbalismroots.com

With its origins in South & Southeast Asia, Turmeric is ubiquitous in Indian cuisine and revered for its extensive healing properties, particularly in Integrative Medicine and Ayurvedic Medicine. You could say that Turmeric is a Four Star General in the fight for good health.

Among its many medicinal properties, this little wonder has been proven to:
Detoxify the liver
– Balance cholesterol levels
– Fight allergies
– Stimulate digestion
– Boost immunity
– Enhance the complexion
– Fight inflammation
– Regulate and purify the male & female reproductive systems
– Reduce fevers, diarrhea, urinary disorders, insanity, poisoning, cough, and lactation problems

And PS., if you haven’t heard, research has shown that the common origin of age-related diseases, such as Chronic Heart disease, Cardiovascular disease, Alzheimer’s disease and even Cancer is… Chronic low-level systemic inflammation. (In other words, your body gets out of whack due to dietary, lifestyle or environmental factors, prompting an all-out inflammatory response instead of just in a localized spot, like if you had a cut or a sprained ankle.) Turmeric, among other foods, helps reduce the systemic inflammation and promote healing and overall balance in the body! A spice may help prevent cancer? Yup.

It’s no wonder this spice is considered a magical superfood with its many health-promoting properties! And, if you can believe it, it’s easy to find in your local grocery store and can be easily incorporated into many family-favorite meals, like chili, chicken soup, pasta salad, rice dishes and more. Stay tuned for more superfoods and easy recipes to incorporate this powerhouse!

Happy Healing!