Dark Chocolate Pot de Cream with Fresh Raspberries

This recipe is a little gem. It is so decadent and delicious yet lacks gluten, dairy and excessive sugar. Even better the ingredients come together quickly. Using a blender is a cheater’s way to make sure your custard is smooth and silky rather than lumpy.

---

Dark Chocolate Pot de Crème with Fresh Raspberries

Yields: 6 servings
Time: 15 minutes active time, 2+ hours resting time

Ingredients:

1 13.5 ounce can full-fat coconut milk
2 eggs
2 Tablespoons maple syrup
1 teaspoon vanilla extract
Pinch sea salt
5 oz. dark chocolate chips (about 1 cup chips)
Fresh raspberries (or another berry)
Optional additional garnish: Coconut whipped cream and chocolate shavings

Directions:

1. Wisk together the coconut milk, eggs, maple syrup, vanilla and salt in a medium saucepan. Gently warm the mixture until it is steaming and starting to coat the back of a spatula. Do not let the mixture boil.

2. Place the chocolate chips in the blender. Once the coconut milk mixture is steaming and starting to thicken, pour it into the blender over the chocolate. Purée the chocolate and coconut mixture until it is smooth, and the chocolate is fully melted.

3. Pour the chocolate cream into 6 ramekins. Gently tap the ramekins to release air bubbles from the cream.

4. Chill for the pot de cream to allow it to solidify. The cream will be a pudding-like consistency in about 1-2 hours. Refrigerate longer for a firmer mousse-like consistency.

5. Remove the pot de cream from the refrigerator about 10 minutes before serving to allow them to come to room temperature. Garnish with fresh raspberries.

S'more Cupcakes

This week is a birthday week at my house. I strongly believe that life is meant to be celebrated, but not at the expense of feeling unwell. In our household, three out of four of us eat gluten and dairy free to ensure we feel our best. Over the years, I've become adept at creating gluten-free, dairy-free, and (mostly) refined sugar-free treats that are both indulgent and perfect for celebrations. These cupcakes have a delightful graham cracker-like flavor, thanks to the cinnamon and honey, which pairs beautifully with the rich chocolate frosting and toasted marshmallow. The recipe is too good not to share!

---

S’more Cupcakes with Chocolate Fudge Frosting and Toasted Marshmallow

Author: Erica Leazenby, MD (cake adapted from Sweet Laurel)
Makes: 10 cupcakes

Ingredients:

Frosting:

4 ounces semi-sweet or dark chocolate chips (allergen friendly if needed)
1/4 cup coconut oil
1/2 cup smooth unsweetened almond butter

Garnish:

10 large marshmallows

Cake:

2 1/2 cups almond flour
1/2 tsp baking soda
1/2 tsp sea salt
2 1/2 tsp ground cinnamon
2 eggs
1/4 cup coconut oil, melted
1/2 cup honey
1 tsp vanilla extract

Directions:

For the graham cracker flavored cupcakes:

• Preheat the oven to 350 degrees F (or 325 degrees F if using the convection setting).

• Line your muffin tins with cupcake liners.

• Combine the almond flour, baking soda, salt, and cinnamon; mix well. In a separate bowel, combine the eggs, coconut oil, honey and vanilla. Whisk the wet ingredients until they are well incorporated. Add the wet ingredient to the dry ingredients and mix until a batter is formed. Divide the batter evenly among the 10 cupcake liners.

• Bake the cupcakes for approximately 20-25 minutes or until a toothpick inserted into the middle of the cupcake comes out clean. Allow the cupcakes to cool to room tempature.

For the frosting:

• Place the chocolate chips and coconut oil in a microwave safe bowl. Heat the mixture in the microwave in 15-30 second increments, stiring frequently, until the chips are nearly completely melted. Remove the mixture from the microwave. Continue to stir the chocolate until it is smooth and all the chips have completely melted. Take care to not overheat the chocolate.

• Once the chocolate mixture is complete smooth, add the almond butter. Stir until well combined.

• Allow the frosting to cool.

  • For soft, spreadable frosting, allow the frosting to cool to room temperature.

  • For more firm frosting that can be piped, cool the frosting in the refrigerator until it is firm, but not hard. This may take 15-45 minutes depending on the starting temperature.

Garnish:

• Preheat the over broiler.

• Place the 10 marshmallows on a parchment paper lined baking sheet.

• Place the baking sheet on the top shelf of the oven. Toast the marshmallows to desired color, about 20-30 seconds. Watch closely.

• Allow to cool.

Putting it all together:

• Top the cupcakes with chocolate frosting once they are completely cool. Garnish with a toasted marshmallow. Enjoy.

---

More gluten and dairy free treats:

A PRIMER ON GLUTEN-FREE FLOURS

GLUTEN & DAIRY FREE GINGERBREAD BISCOTTI

BANANA PECAN BREAKFAST BREAD

GRAIN-FREE CHOCOLATE ZUCCHINI MUFFINS

Grain-Free Chocolate Zucchini Muffins

The squash plants in my garden have yielded an incredible amount of fruit this year. I've been creative in utilizing this bounty: crafting dinner sides of sautéed zucchini with caramelized onions and oregano, preparing zucchini fritters, incorporating zucchini into turkey meatballs and burgers, concocting zucchini fried rice, sharing the surplus with my neighbors, and even baking zucchini muffins! While I've managed to gather most zucchinis when they're small and tender, inevitably there are a few that escape notice and grow larger below the garden foliage. This recipe is excellent for utilizing the oversized produce; just remember to remove any large seeds.

These muffins fall within the realm of indulgence due to the addition of maple syrup (yep, it's still added sugar), yet they maintain a notably lower sweetness level compared to numerous renditions of zucchini quick breads. The inclusion of almond butter also introduces some wholesome, polyunsaturated fats, imparting a hint of virtuousness to the muffins.

---

Grain-Free Chocolate Zucchini Muffins

Author: Erica Leazenby, MD (Inspired by Pamela Salzman)
Makes: 12 muffins
Time: 35 minutes

Ingredients:

• Coconut oil for greasing the muffin pan

• 1 cup creamy, unsweetened, unsalted almond butter, raw or roasted

• 2 cups of shredded zucchini, about 1 medium zucchini (do not squeeze out excess liquid)

• 1/3 cup pure maple syrup

• ¼ cup cocoa powder

• ¼ teaspoon fine ground sea salt

• 1.5 teaspoon baking soda

• 2 large eggs

• 1 teaspoon pure vanilla extract

• 1/2 cup dark or semi-sweet chocolate chips

Directions:

1. Preheat your oven to 350 degrees (or 325 convection). Grease and/or line your muffins tins.

2. In a large bowl combine all the ingredients.

3. Divide the batter evenly into the prepared muffin pan and bake until just set and a toothpick comes out clean or with dry crumbs. Do not overbake. Standard size muffins will take about 20-25 minutes to bake.

4. Allow to cool before serving.

Estimated nutritional value per muffin: Total Calories 221, Total Fat 17.5g, Carbs 19g, Fiber 2g, Protein 5g

---

Other Gluten-free Treat Recipes:
PECAN BANANA BREAKFAST BREAD
TOASTED MARZIPAN
GLUTEN & DAIRY FREE GINGERBREAD BISCOTTI

How To Complete An Elimination Diet Suited To You

What is an elimination diet?

Elimination diets are commonly used tools in functional medicine. The food we eat is the foundation of our wellness yet, some foods, even seemingly healthy ones, may triggers unwanted symptoms in some people. It is estimated that between 2–20% of people worldwide may suffer from some form of a food intolerance. An elimination diet is the process of removing a food or group of foods from a person’s diet for a set period of time. The absence of the food(s) and then careful reintroduction of the item(s) helps determine whether specific foods or ingredients in foods contribute to unwanted symptoms. Elimination diets are individualized based on each patient’s history, eating patterns, and overall symptom picture.

Why complete an elimination diet?

Food sensitivities can be responsible for a variety of symptoms. You may benefit from completing an elimination diet if you struggled with any of the following symptoms:

Bloating
Heartburn
Distention
Constipation
Diarrhea

Fatigue
Difficulty sleeping
Skin rashes
Headaches
Low mood

Common types of elimination diets:

• FODMAP Diet: This diet eliminates foods high in certain carbohydrates (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) that can be difficult to digest and may cause digestive symptoms such as bloating, gas, and diarrhea. It is often used to manage irritable bowel syndrome (IBS) or other functional gastrointestinal disorders.

• Gluten-Free Diet: This diet eliminates all sources of gluten, a protein found in wheat, barley, rye, and some other grains. It is necessary for individuals with celiac disease, an autoimmune disorder triggered by gluten, and may also be followed by those with non-celiac gluten sensitivity.

• Dairy-Free Diet: This diet eliminates all dairy products, including milk, cheese, yogurt, and butter. It is commonly followed by individuals with lactose intolerance, a condition in which the body has difficulty digesting lactose, the sugar found in dairy products. It may also be followed by individuals with milk protein allergies.

• Specific Carbohydrate Diet (SCD): This diet eliminates complex carbohydrates, disaccharides, and certain grains. It is often used to manage digestive disorders such as Crohn's disease, ulcerative colitis, and celiac disease.

• Low-Histamine Diet: This diet restricts foods that are high in histamine or release histamine in the body. It is followed by individuals with histamine intolerance, a condition characterized by an inability to properly break down histamine, leading to symptoms such as headaches, flushing, hives, nasal congestion and digestive issues.

• Whole30: Whole30 is a 30-day elimination diet that removes grains, legumes, dairy, added sugars, processed foods, and certain food additives. It is designed to reset eating habits, identify food sensitivities, and promote overall health and well-being. It is not specifically designed for a particular health condition.

• Autoimmune Protocol (AIP) Diet: The AIP diet eliminates foods that may trigger inflammation and exacerbate autoimmune conditions. It eliminates grains, legumes, dairy, eggs, nightshade vegetables, nuts, seeds, refined sugars, and processed foods. The AIP diet is often recommended for individuals with autoimmune diseases who are looking to manage their symptoms and reduce inflammation. It eliminates potential trigger foods to support immune system regulation.

• Six Food Elimination Diet: This diet is often used in the diagnosis of food allergies in children. It helps identify specific allergenic foods that may be causing symptoms such as skin rashes, digestive issues, or respiratory problems. It eliminates the most common allergenic foods, including milk, eggs, peanuts/tree nuts, soy, and wheat.

These are just a few examples of elimination diets, and there may be variations or combinations of these diets based on individual needs and specific health conditions. It's important to consult with a healthcare professional or registered dietitian before starting an elimination diet to ensure proper guidance and monitoring throughout the process.

What to expect on an elimination diet:

• Duration of the Diet: During the elimination phase, you will remove certain foods from your diet based on the specific type of elimination diet you are following. This phase typically lasts for a few weeks to several months, depending on the diet and your individual needs.

• Potential Withdrawal Symptoms: Some people may experience withdrawal symptoms when cutting out certain foods, particularly those containing caffeine or sugar. These symptoms can include headaches, irritability, and fatigue. These effects should subside after a few days as your body adjusts.

• Improved Symptoms: If you have food sensitivities or intolerances, you may notice a reduction in symptoms during the elimination phase. For example, digestive issues, skin problems, or respiratory symptoms may improve as you remove trigger foods.

• Food Reintroduction: After the elimination phase, you will start reintroducing the eliminated foods one at a time in a systematic manner. This is usually done over several weeks, and each food is reintroduced individually, allowing you to observe any reactions.

• Identification of Food Sensitivities: The primary goal of an elimination diet is to identify any food sensitivities or intolerances. By reintroducing foods one by one, you can pinpoint which ones are causing adverse reactions.

• Increased Awareness of Eating Habits: Elimination diets often require careful reading of food labels and increased awareness of ingredients. This can lead to improved knowledge about the foods you consume and better eating habits.

• Emotional Challenges: Elimination diets can be challenging, especially if you have to give up favorite foods or make significant dietary changes. This might cause some emotional ups and downs during the process.

• Support and Guidance: Having a healthcare professional or registered dietitian guide you through the elimination diet can be highly beneficial. They can help you plan your meals, monitor your progress, and provide support throughout the process.

• Reintroduction Reactions: Some individuals may experience reactions when reintroducing certain foods. These reactions could be mild or more severe, depending on the level of sensitivity. If you experience severe reactions, it's essential to stop consuming the food and consult with a healthcare professional.

Is there a blood test to use instead of completing an elimination diet?

There are many lab tests availalve that measure certain antibodies or biomarkers in the blood that are associated with an immune response to specific foods. They claim to identify which foods might be triggering adverse reactions in individuals. However, food sensitivity tests have many challenges including lack of standardization, difficulty interpreting the significance of IgG antibodies and potential cross-reactions between foods. Food sensitivities are complex and can involve various immune mechanisms. Blood tests often oversimplify the process by focusing on just a few markers, potentially missing other important factors.

Due to these limitations, many healthcare professionals and experts still consider elimination diets as the gold standard for identifying food sensitivities or intolerances. Elimination diets allow for a more comprehensive and personalized approach, and they are more likely to provide accurate results in identifying specific trigger foods.

If you are considering food sensitivity testing, it's crucial to consult with a qualified healthcare professional who can help you understand the limitations and implications of the test results. They can also guide you on the most appropriate approach to identifying and managing potential food sensitivities based on your unique health needs and history.

Relish Health offers a Whole30-style, physician-guided elimination diet. The 50-day program guides you through removal of specific foods from your diet for 30 days. This 30-day period is proceeded by 10-days of preparation and followed by 10 days of careful food reintroduction. The course provides step-by-step instructions, meal plans, and resource guides. During the months of January and September, Dr. Leazenby is available to answer questions and provide encouragement through facebook and live zoom classes.

A PRIMER ON HISTAMINE INTOLERANCE

IS A LOW FODMAP DIET RIGHT FOR YOU?

How to Eat for Mental Clarity

Many doctors do not recognize the term “brain fog.” It is not technically a medical diagnosis, but it is a common complaint I hear in the office. Although tough to describe, people will often complain of forgetfulness, slow thinking, difficulty focusing, words-finding, or clouded thoughts. They may call it “mommy brain” or “frequent senior moments” and have valid worries about Alzheimer’s disease. Short, transient bouts of “fog” related to a missed night of sleep or a physically taxing day may be normal, but when these symptoms are chronic, they are warning signs of brain inflammation and compromised health.  

Addressing the root cause of these symptoms is important to restoring normal brain function. Addressing brain fog takes a comprehensive approach. Optimizing sleep, managing stress, balancing hormones, reducing sedating medications and controlling other illnesses like diabetes are all important. Diet is also an important tool to leverage. We can use our food choices to nourish our brain with important vitamins and minerals and turn on or off inflammation. 

Here’s what you need to know:

• Eat to nourish your brain. The health of our brain hinges in large part on what we eat. We need to consume several vitamins, minerals, fats, and antioxidants to feel our best. The only way to authentically do this is with real food. This means eating a balance of vegetables, well-sourced proteins, starchy tubers (translation: sweet potatoes, beets, carrots, plantains), fermented foods, nuts and seeds, fruit and plenty of healthy fats such as olive oil, avocado, and fatty fish (like salmon). What’s not on the plate is what most Americans are eating— sugar, refined carbs (i.e., bread, crackers, pasta, cookies, even seemingly healthy vegan baked goods and gluten-free replacement foods) and inflammatory oils, such as canola oil and fried foods.

• Avoid foods that make you feel sad, foggy or tired. When we talk about eating real food, we often overlook the flip side, which is avoiding the foods that contribute to feeling poorly. This includes anything that takes our mood for a roller-coaster ride like sugar, alcohol, and caffeine and anything that inflames us like gluten, industrially processed vegetable oils, all processed foods, and dairy for some people.

  As a society we prefer to add things to our diet or routine to improve our health. It may be easier to take a supplement or add a colorful superfood to the grocery list than to remove something from our diet—particularly when that something is tasty and cheap (and potentially addictive). While not popular, there is tremendous health gains to be had when we remove foods that are inflammatory or empty calories. For people struggling with brain fog I recommend completing an elimination diet for 30 days. Avoiding gluten, dairy, sugar and processed foods can give the gut and brain a reset and help you know if these foods are problematic. 

• Try time-restricted eating (also called intermittent fasting). Our brains are like hybrid cars. We can run on two fuel sources, glucose and ketones. When we are regularly eating, glucose is the primary fuel used by cells, including neurons. Fasting is defined by not consuming food for a long enough period of time to deplete the liver’s store of glucose. This prompts the liver to produce ketones which are essentially small pieces of fats that cells can use as an energy source. This metabolic switch— going from using glucose to using ketones as an energy source— happens after about 10 to 14 hours of not consuming food, depending on how active you are. In lab animals and we believe humans, fasting stimulates the production of a protein in nerve cells called brain-derived neurotrophic factor, or BDNF. This protein plays critical roles in learning, memory, and the generation of new nerve cells. BDNF also makes neurons more resistant to stress and is overall beneficial to the brain. 

Need help getting started and adapting these strategies to your personal situation. Relish Health is here to help.

Gluten & Dairy Free Gingerbread Biscotti

Gingerbread is the scent of Christmas for me. I love a spicy cookie to dip in my coffee. This recipes is adapted from the NYT cooking website. The list of spices is lengthy, but worth the effort to assemble. There is no oil in this recipe making the cookies even more crisp and coffee perfect.

---

Gingerbread Biscotti

Author: Erica Leazenby, MD
Makes: about 18-20 biscotti
Time: about 1 hour

Ingredients:

• 2 large eggs, room temperature

• 2/3 packed cup light brown sugar or coconut sugar

• 1/3 cup granulated sugar

• 1 tablespoon ground ginger

• 1 teaspoon ground cinnamon

• 1/2 teaspoon ground nutmeg

• 1/2 teaspoon ground cloves

• 1/4 teaspoon ground cardamom

• 1 whole star anise, finely ground (about a 1/4 teaspoon)

• 1 teaspoon instant espresso powder (or 1/2 teaspoon coffee extract)

• 1 teaspoon kosher salt

• 1/2 teaspoon baking soda

• 1 teaspoon almond extract

• 1/4 teaspoon lemon extract

• 1 3/4 cup 1:1 gluten-free flour mix (look for a blend that contains xanthan gum)

• 1/2 cup slivered almonds (optional for additional texture)

• 2/3 cup dark or semisweet chocolate chips (about 4 ounces)

• 1 teaspoon coconut oil

Directions:

1. Heat the oven to 350 degrees (or 325 if using a convection oven). Line a large baking sheet with parchment paper.

2. In the bowl of a stand mixer fitted with the paddle attachment, add the eggs, both sugars, ginger, cinnamon, nutmeg, cloves, cardamom, star anise, espresso powder, salt, baking soda, almond extract and lemon extract. Beat the mixture on a low speed until all the ingredients are combined, scraping down the bowl and beater as needed, then increase the mixer speed to high and beat for a full 90 seconds or until the mixture is slightly paler, thick and ribbony.

3. Add the GF flour. Beat on low speed until the flour is mostly combined. Scrape the sides and bottom of the bowl to incorporate any remaining dry bits into the dough. Stir in the almonds if using. The dough will be very sticky.

4. Divide the dough in half. Lightly flour your hands and mold the dough into two logs about 3 inches wide and 1 inch tall on the lined baking sheet. Bake the logs until they puffs slightly and spreads a little. They will turn golden brown at the edges and will be firm to the touch, about 15-18 minutes.

5. Remove the logs from the oven and allow to cool for 5-10 minutes. When the logs are cool enough to handle, transfer them to a cutting board. Using a serrated knife, cut the logs at a diagonal into ¾-inch-wide slices. Return the slices to the baking sheet, lying them on their sides. Return the baking sheet to the oven.

6. Bake the slices for an additional 8-12 minutes, flipping them halfway through. The biscotti should be dry in the centers. Extend the bake time if you like drier, crunchier biscotti. Remove the baking sheet from the oven and allow the biscotti to cool. When the biscotti have cooled completely, turn the slices top sides up.

7. In a double-boiler or a heatproof bowl set over simmering water, melt the chocolate and coconut oil, stirring until completely smooth. Remove the bowl from the heat using care to not get steam or water in the melted chocolate. Use a small spoon to drizzle the melted chocolate on the tops of the biscotti. Alternately, dip the tops of biscotti in the chocolate. Allow the chocolate to sit at room temperature or in the refrigerator to fully set. The biscotti will last for a few of weeks in an airtight container at room temperature.

---

More gluten and dairy free holiday treats:
TOASTED MARZIPAN
TIPS TO MAKE YOUR HOLIDAY COOKIES MORE WHOLESOME

Tips to Make Your Holiday Cookies More Wholesome

My first memories in the kitchen involve making holiday cookies to share with friends and family. As a functional medicine physician and chef, I’ve learned a few tips to make my holiday baking traditions more health supportive. For me, the perfect cookie is baked with minimally-processed ingredients, yet has crispy, lightly golden edges with rich flavor and just the right amount of sweetness. Here are some easy substitutions you can do at home this holiday season to bring a bit more nutrition to your favorite cookie recipes:

• Start with the best ingredients. Of course, the quality of the finished product is only as good as the ingredients you start with. Aim to use fresh organic ingredients when possible. The holiday baking season is a great time to take inventory of the products in your pantry. Check their expiration dates and check that dried spices have not become rancid with age. Try swapping sea salt for iodized table salt and use aluminum-free baking soda. Minimize artificial ingredients that may be found in imitation extracts and food colorings.

• Replace and reduce sugar. Cookies are a treat. As a general rule, minimizing sugar in our daily routine is important for our health, but life is meant to be celebrated especially at the holidays. There are ways to cut back on sugar yet still have a tasty show-stopping cookie. Instead of icing your sugar cookies, sprinkle with nuts, orange zest, dried flowers (I love crushed rose petals), seeds or drizzle with dark chocolate. Sugar adds moisture to cookies, but you can often decrease the sugar in a recipe (up to about 25%) with little compromise. Experiment with your favorite cookie recipe. You can add in a splash of your favorite extract like vanilla, almond or lemon for a sweet confectionary flavor. Natural nonnutritive sweeteners like monk fruit, erythritol or stevia can also be used as alternatives to granulated sugar. I like Lakanto brand monk fruit sweetener. It can easily be used to replace some of the sugar in a recipe. Beware, however, cookies using alternative sweeteners may become dry faster than their regular sugar sweetened counterparts.

• Upgrade your egg. Using a pasture-raised egg offers a slight nutritional advantage over a conventional egg. If you wish to make vegan cookies, replace each egg with 1/4 cup unsweetened applesauce, 1/4 mashed banana or with a flax egg. Applesauce works well in cakey cookies like snickerdoodles. For chewy recipes try the flax egg. For a flax egg mix 1 tablespoon ground flaxseed with 3 tablespoons warm water for each egg (up to two in a recipe). Let the mixture sit until cool before adding to your wet ingredients.

• Add some fiber. Change up your white flour for whole-wheat pastry flour as a cup-for-cup substitution. Whole wheat flour is made from the whole grain, so it contains more fiber and minerals. Whole wheat bread flour has a high protein content and will yield a tough finished cookie. Using whole-wheat flour in place of all-purpose flour gives your cookies about four times the amount of fiber in every batch.

• Mind the gluten. Gluten sensitivity is increasingly common. Luckily there are numerous alternative baking mixes available. I love to bake with almond flour and enjoy recipes from the Sweet Laurel Cookbook. You can also make your own alternative flour mix. Here is a recipe from my culinary alma mater, The Natural Gourmet Institute: try mixing 2 cups white rice flour with 2/3 cup potato starch and 1/3 cup tapioca starch. Treat this blend like it is all-purpose flour. You can also store it in an air-tight container.

• Mind the quality of your fats. Steer clear of ingredients that contain partially hydrogenated oil (or trans fats), like margarine and vegetable shortening. If you use butter, aim to buy organic cultured butter, which contains probiotics and no antibiotics. If you have a dairy sensitivity or wish to make vegan cookies, consider swapping butter or margarine for coconut oil. For every stick (1/2 cup) of butter, use 5 tablespoons coconut oil plus 3 tablespoons coconut cream. Use this for recipes that require creaming the butter and sugar together, like sugar cookies and shortbread. 

• Chocolate is your friend. There is always a bit of trial and error when experimenting with recipes. If your cookies are good but a bit less than perfect, try dipping or drizzling them with melted chocolate. When it comes to chocolate, the darker the better. Dark chocolate is loaded with antioxidants.

 A PRIMER ON GLUTEN-FREE FLOURS
HOW TO REPLACE BUTTER WHEN BAKING

How to Eat for Mental Clarity

Many doctors do not recognize the term “brain fog.” It is not technically a medical diagnosis, but it is a common complaint I hear in the office. Although tough to describe, people will often complain of forgetfulness, slow thinking, difficulty focusing, words-finding, or clouded thoughts. They may call it “mommy brain” or “frequent senior moments” and have valid worries about Alzheimer’s disease. Short, transient bouts of “fog” related to a missed night of sleep or a physically taxing day may be normal, but when these symptoms are chronic, they are warning signs of brain inflammation and compromised health.  

Addressing the root cause of these symptoms is important to restoring normal brain function. Addressing brain fog takes a comprehensive approach. Optimizing sleep, managing stress, balancing hormones, reducing sedating medications and controlling other illnesses like diabetes are all important. Diet is also an important tool to leverage. We can use our food choices to nourish our brain with important vitamins and minerals and turn on or off inflammation. 

Here’s what you need to know:

• Eat to nourish your brain. The health of our brain hinges in large part on what we eat. We need to consume several vitamins, minerals, fats, and antioxidants to feel our best. The only way to authentically do this is with real food. This means eating a balance of vegetables, well-sourced proteins, starchy tubers (translation: sweet potatoes, beets, carrots, plantains), fermented foods, nuts and seeds, fruit and plenty of healthy fats such as olive oil, avocado, and fatty fish (like salmon). What’s not on the plate is what most Americans are eating— sugar, refined carbs (i.e., bread, crackers, pasta, cookies, even seemingly healthy vegan baked goods and gluten-free replacement foods) and inflammatory oils, such as canola oil and fried foods.

• Avoid foods that make you feel sad, foggy or tired. When we talk about eating real food, we often overlook the flip side, which is avoiding the foods that contribute to feeling poorly. This includes anything that takes our mood for a roller-coaster ride like sugar, alcohol, and caffeine and anything that inflames us like gluten, industrially processed vegetable oils, all processed foods, and dairy for some people.

  As a society we prefer to add things to our diet or routine to improve our health. It may be easier to take a supplement or add a colorful superfood to the grocery list than to remove something from our diet—particularly when that something is tasty and cheap (and potentially addictive). While not popular, there is tremendous health gains to be had when we remove foods that are inflammatory or empty calories. For people struggling with brain fog I recommend completing an elimination diet for 30 days. Avoiding gluten, dairy, sugar and processed foods can give the gut and brain a reset and help you know if these foods are problematic. 

• Try time-restricted eating (also called intermittent fasting). Our brains are like hybrid cars. We can run on two fuel sources, glucose and ketones. When we are regularly eating, glucose is the primary fuel used by cells, including neurons. Fasting is defined by not consuming food for a long enough period of time to deplete the liver’s store of glucose. This prompts the liver to produce ketones which are essentially small pieces of fats that cells can use as an energy source. This metabolic switch— going from using glucose to using ketones as an energy source— happens after about 10 to 14 hours of not consuming food, depending on how active you are. In lab animals and we believe humans, fasting stimulates the production of a protein in nerve cells called brain-derived neurotrophic factor, or BDNF. This protein plays critical roles in learning, memory, and the generation of new nerve cells. BDNF also makes neurons more resistant to stress and is overall beneficial to the brain. 

Need help getting started and adapting these strategies to your personal situation. Relish Health is here to help.

Dutch Baby Pancake

Dutch Baby

Dutch baby with lemon and powdered sugar

Dutch baby with sautéed granny smith apples

When I was a little girl, I would go visit my Grandmother during the holidays. She would take my siblings and I to a restaurant in the Chicagoland area that specialized in Dutch babies, also called German pancakes. These delicacies are pure nostalgia for me. Dutch babies are large puffy pancakes that are a bit like popovers or soufflés. The pancake is made from simple ingredients but look very impressive and festive on the table. Dutch babies are traditionally (at least in my memories) served with lemon and powdered sugar but can be served with other fruit or savory toppings. It has taken me some testing in the kitchen, but I have been able to convert my memories of this treat into a gluten-free and dairy-free version that is perfect for breakfasts and brunches for my family. Sometimes I’ll expand the recipe and add a dollop of sautéed apples in the skillet just after I add the batter. Enjoy!

---

Dutch Baby Pancake

Author: Erica Leazenby, MD
Serves: 1-2 
Time: 20 minutes

Ingredients:

• ¼ cup almond flour*

• ¼ cup arrowroot flour*

• 2 tablespoons sugar (or monk fruit)

• ½ teaspoon sea salt

• 3 large eggs

• ¾ cup non-dairy, unsweetened milk (I like cashew milk.)

• ½ teaspoon vanilla

• 3 Tablespoons vegan butter (I like Mikoyo cultured coconut vegan butter.) 

Directions:

1. Place a 10-inch cast iron skillet in the middle of the oven. Preheat the oven and the skillet to 425 degrees.

2. Puree the eggs in a blender on high until they are pale and frothy. Add the almond flour, arrowroot flour, salt, sugar, milk and vanilla to the blender. Puree again until the batter is smooth. 

3. Place the butter in the hot skillet in the oven. Gently swirl the butter around the pan until it is all melted, and the bottom of the pan is evenly coated. Immediately add the batter to the center of the skillet and close the oven.

4. Bake the mixture until the batter is puffed and golden brown, about 16-19 minutes. The edges may be crisp. 

5. Serve with lemon and powdered sugar or your favorite fruit. 

*The gluten protein in wheat provides an elastic-like quality to regular flour. I have experimented with a number of gluten-free flours for Dutch babies. No gluten-free flour can exactly replicate the “puff” of regular flour; however I have had the best success with a combination of almond flour and arrowroot flour or a gluten-free 1-for-1 flour replacement. 

(This blog post is not sponsored by any manufacturer. However, at no cost to you, Relish Health may receive a commission on purchases made through an Amazon link.) 

Toasted Marzipan

I first tasted marzipan while traveling in Toledo, Spain. I purchased a box from a gift shop at a convent, whose nuns have been making treats for centuries. To me the candy tasted heaven sent. I’ve had a love affair with it ever since.  Their bite-sized shape makes them perfect to have a couple (or a few) with coffee or tea. I enjoy making them around this time of year as the nuns originally created them to be a Christmas treat. Luckily, marzipan is very easy to make and is naturally a gluten-free and dairy-free treat.

---

Toasted Marzipan

Author: Erica Leazenby, MD
Servings: 48 bite size pieces
Total time: 30 minutes

Ingredients:

• 2 cups almond meal

• 1 cup cane sugar, puréed to form powdered sugar*

• 1 large egg, white and yoke separated

• 1/2 teaspoon almond extract

Directions:

1. Puree the sugar in a blender until it is the consistency of powdered sugar. This will help the sugar incorporate into your dough and prevent the candies from having a gritty consistency.

2. Combine the almond meal, sugar, egg white and extract in a mixing bowl. Stir the ingredients until they start to form a dry dough. Use your hands to finish kneading the ingredients into a firm ball. The warmth of your hands helps the dough come together.

3. The dough will be the texture and consistency of a firm playdough. This is where the fun begins. Form the dough into bite size shapes of your choice. I like to use silicone flower molds, but simple ovals or small logs decorated with lines from a knife, fork or toothpick also look nice. Be sure to press the dough firmly in the mold if using. Once formed, turn the dough out of the mold and set the formed pieces on a cookie sheet and set aside.

4. Once all the dough has been formed into shapes, prepare an egg wash. Add a splash of water (1-2 tsp) to the reserved yoke. Beat it well until it is a thin consistency. 

5. Preheat the broiler of your oven. (I use the low broiler setting on my oven. If your oven only has one setting I recommend using the middle shelf of your oven for toasting rather than the upper shelf.)

6. While the oven is heating, use a pastry brush to apply a thin coat of egg wash to each candy. 

7. After brushing each candy, place the baking sheet on the top shelf of the oven and leave your oven light on. Toast the candies for 30-60 seconds or until the tops are golden brown. DO NOT leave your candies unattended. They burn very quickly. 

8. Allow to cool and enjoy.

*You can use alternate types of dried sugar like coconut or demerara, but the marzipan will be darker in color. This is one of the few times I use white sugar in my kitchen. Regular powdered sugar can be used, however commercially available powdered sugar contains corn starch and should be avoided if you are trying to avoid corn or grains.

(This blog post is not sponsored by any manufacturer. However, at no cost to you, Relish Health may receive a commission on purchases made through an Amazon link.)

Moroccan Lentil Soup

The warm and cozy spices of this dish take comfort food to a new level. This soup, also known as harira, has many variations across the Middle East and is a staple to break the fast of many religious traditions. It has the added benefit of several anti-inflammatory ingredients, including turmeric and ginger.

---

Moroccan Lentil Soup

Author: Erica Leazenby, MD
Servings: 6
Time: about 1 hour (15 minutes active time) 

Ingredients:

1-2 Tablespoon olive oil, divided
8 oz pastured, boneless, skinless chicken or lamb, cubed (optional)
1 yellow onion, chopped (about 1 cup)
2 stalks celery, chopped (about ½ cup)
2 carrots, chopped (about ½ cup)
1 teaspoon ground turmeric
½ teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground cumin
5-6 grinds of pepper to taste
1 14.5 oz can diced organic tomatoes 
1 1/2 teaspoon sea salt plus more to taste
1 can chickpeas, drained and rinsed
6 cups stock (vegetable or chicken)
½ cup dried green lentils, rinsed
¼ cup long-grain brown rice
2-3 large handfuls of fresh spinach
¼ cup cilantro, chopped
¼ cup parsley, chopped
1 lemon, cut into wedges (optional) 

Directions:  

1. Heat oil in a large stock pot. (If using chicken, add the meat to the pot and season with salt and pepper. Once all sides are browned, remove the chicken from the pot and set aside.) Add a small amount of additional oil to the pot if needed and add onions, carrots and celery. Sauté the veggies until they soften. 

2. Add the turmeric, cinnamon, ginger and cumin to the veggies and stir constantly for 1 minute. Toasting the spices enhances their flavor, but use care to not burn them.

3. Add the salt and tomatoes with their juice. Stir and cook until fragrant, 2-3 minutes. 

4. Add in the chickpeas, stock, lentils and rice. (If using chicken, return it to the pot with any accumulated juices.) Bring to a boil. Reduce heat and simmer covered for 40-45 minutes or until the lentils and rice are soft. 

5. Just before serving, add in the spinach and herbs.  Stir until the greens are wilted.

6. Garnish with the juice of a lemon wedge and additional herbs. 

MEDITERRANEAN DIET FOR EVERYONE

MEDITERRANEAN LENTIL SALAD

CLASSIC TOMATO BASIL SOUP

Chicken Marbella

I have vegetarian/pescatarian tendencies, so it is uncommon for chicken to get my attention in the kitchen. This recipe, however, has it all. The briny olives and capers combined with the sweet prunes to create an edgy, sophisticated dish that is over-the-top delicious. The garlic and oregano add a healthy dose of antioxidants and prebiotic fiber. Chicken marbella was made famous by The Silver Palate Shop that opened on Manhattan's Upper West Side in the 1980’s. Their namesake cookbook included its original recipe. The recipe transformed ordinary pantry ingredients into an easy, elegant dish fit for a weekend dinner party or simply a week-night meal. Its elegance and ease made it a classic staple dish of house parties in the 1980’s. I discovered the recipe when I attended culinary school in Manhattan several years ago. I think it is time to make this throwback recipe a modern staple. It is truly a classic for good reason. The chicken marinade can be prepared a day or two in advance and the cooked chicken is great warm or cold… a hostess’s dream. I pair the recipe with roasted fingerling potatoes, broccoli or green beans and a simple side salad for a complete meal. 

I’ve included the link to the original recipe, but I’ve made modifications to reduce the amount of sugar. I’ve also scaled down the recipe for the amount of chicken I use to feed my family of 4. 

Enjoy.  

---

Chicken Marbella

Author: Adapted from The Silver Palate Cookbook
Serves: 4-6
Time: Hands-on time 15 minute, marinade overnight, 45-60 minutes cook time

Ingredeints:

1/4 cup olive oil
1/4  cup red wine vinegar
1/2 cup pitted prunes (or 3-4 prunes per person)
1/4 cup pitted Spanish green olives ( or 3-4 olives per person)
1/4 cup capers, with a bit of juice
3 bay leaves
1/2 head of garlic, peeled and minced
2 Tablespoons dried oregano
1 teaspoons salt
1/8 teaspoon freshly ground pepper (3-5 turns from a grinder)
1 whole pasture-raised chicken, 3 to 4 pounds, quartered or 6 skin-on, chicken thighs
1/2 cup dry white wine
2 Tablespoons coconut sugar (the original recipe calls for 1/2 cup brown sugar)
1 tablespoons finely chopped flat-leaf parsley to garnish (optional)

Directions:

1. In a large sealable container combine the olive oil, vinegar, prunes, olives, capers, bay leaves, garlic, oregano, salt and pepper. Add the chicken pieces and turn to coat. Seal the container and refrigerate the mixture overnight or up to 1-2 days.

2. Preheat the oven to 350 degrees. Arrange the chicken in a single layer in a shallow roasting pan; spoon the marinade over the chicken evenly. Pour in the wine and sprinkle the chicken with the sugar.

3. Bake the chicken until the meat is 165 degrees at the center or juice when pricked with a fork is clear. This may take 40 to 60 minutes depending on the size of the chicken pieces. Baste the chicken two or three times with the pan juices once the chicken begins to brown. Do your best to leave the sugar on the chicken. This will help create beautiful browning. Tent the chicken with foil if it is browning too quickly.

4. To serve, transfer the chicken to a serving platter and top with the prunes, olives and capers; keep warm.

5. Place the roasting pan over medium heat or transfer the pan contents to a small sauce pan. Bring the pan juices to a boil. Reduce the juice to about 1/2 cup. Strain the sauce and pour it over the chicken. Garnish with parsley.

HOW TO ROAST VEGGIES LIKE A PRO

Seasonal Agrodolce Sauce

I’ve felt inspired by the gorgeous fruit in the market recently. The plums, peaches and pluots have vibrant color and sweetness that I find especially appealing. “Agrodolce” is a traditional sweet and sour sauce in Italian cuisine. I taught this recipe in a recent cooking class. It is easy to prepare yet makes a dramatic and elegant statement. The recipe captures the flavor of the fruit to make a savory accompaniment to a variety of dishes including fish like salmon or halibut, poultry, pork or even roasted veggies like squash or cauliflower.

Agrodolce

Author: Erica Leazenby, MD 
Makes: 1 cup (4 servings)
Time: 20 minutes

Ingredients:

1-2 Tablespoons olive oil, divided
½ large red onion, sliced thin (about 1 cup)
½ cup raw almonds
½ cup golden raisins
1 tsp fresh thyme
1 tsp fresh rosemary, minced
1 small orange, zest and juice
1 cup diced ripe fruit like apple, plum or cherries
1.5-2 Tbsp balsamic vinegar (more to taste as needed)
Pinch salt
Pepper to taste
Water to thin if needed

Directions:

1. Place 1-2 tsp of oil in a skillet over medium-low heat. Toast the almonds until fragrant, about 3-5 minutes. Set aside.

2. Place the remaining oil in the skillet and add the onion with a pinch of salt. Stir for 3-5 minutes until soft and caramelized. 

3. Add the raisins, fruit, herbs, orange zest and juice. Stir until the raisins are plump. 

4. Add the vinegar and simmer 2-3 additional minutes until the fruit is soft and the sauce has slightly thickened. Add in the reserved almonds. Add 1-2 tablespoons of water if the sauce becomes thicker than desired. Season to taste.

5. Serve warm or cold. 

Consider these additional pescatarian recipes:

ROASTED SALMON WITH LEMON WALNUT RELISH

GRILLED TUNA WITH ARTICHOKES

Milk and Health

Milk, cheese, yogurt and their many variations are a big part of the standard American diet. Most of us have grown up believing dairy is an essential part of a healthy diet. Americans have been told by the U.S. Department of Agriculture (USDA) that adults or kids over 9 years old should enjoy three 8-oz servings per day of milk or equivalent portions of cheese and yogurt for calcium to reduce the risk of bone fractures. But is this really necessary or even true?

In a recently published review article, The New England Journal of Medicine summarized the research related to one of America’s favorite foods. According to research this is what we know today:

What milk does: 

• If breast milk is not available, cow’s milk can be an important nutrient component of infant formula.

• Milk consumption while growing can increase height. The consequences of this accelerated growth is complex. Taller stature is associated with lower risks of cardiovascular disease but with higher risks of many cancers and hip fractures.

What milk does NOT do:

• Dairy is NOT associated with better bone health and decreased fracture risk. Research shows that countries with the highest intakes of milk and calcium tend to have the highest rates of hip fractures. This correlation may not be causal and might be due to confounding factors, but low dairy consumption is clearly compatible with low rates of hip fracture. In fact, a study found that milk during adolescence was associated with a 9% greater risk of hip fracture later in life for men for every additional glass they consumed per day.

• Dairy does NOT promote weight loss. A meta-analysis of 29 randomized trials showed no overall effects of dairy on body weight. Contrary to U.S. Department of Agriculture (USDA) advice to choose reduced-fat dairy, findings in studies showed that low-fat milk does not appear to have advantages over whole milk for weight control — and in children, available evidence suggests greater long-term weight gain with reduced-fat milk than with full-fat milk. 

• Dairy does NOT help blood pressure, cholesterol and cardiovascular disease. The relatively high potassium content of milk has led to the suggestion that greater milk intake may reduce blood pressure. Randomized trials of low-fat milk have shown inconsistent results with respect to reduction of blood pressure.

Risks associated with milk:

• Milk contains hormones. To increase milk production, cows have been bred to produce higher levels of insulin-like growth factor I (IGF-I) and they are pregnant for most of the time they are milked, which greatly increases levels of progestins, estrogens, and other hormones in milk.

• Dairy increases cancer risk such as breast cancer, prostate cancer and others because of the effects of milk consumption on human plasma IGF-I.

• Milk consumption predisposes to asthma, eczema, and food allergies.

• Foods may influence health both directly and indirectly through the environmental effects of their production. Greenhouse gas production, climate changes, pollution and antibiotic resistance are associated with the milk industry, particularly industrial-scale production.

Consensus: 

This article concludes that the health benefits of dairy products have not been established and concerns exist about the risks of regular consumption. When we evaluate the research, it is important to note that the reported health effects of dairy depend on the foods or beverages to which they are compared. In many studies, dairy foods are better when compared to processed red meat or sugar-sweetened beverages but less beneficial when compared to plant-protein sources such as nuts. The bottom line is to enjoy dairy responsibly and in small quantities, if at all.

How to Replace Butter When Baking

Homemade Almond Milk

Think you know dairy?

Dairy Free, Egg Free Indulgent Eggnog

Homemade Coconut Yogurt

Source: https://www.nejm.org/doi/pdf/10.1056/NEJMra1903547?articleTools=true

Homemade Coconut Yogurt

Homemade 2-ingredient Coconut Yogurt

Probiotics are all the rage in the wellness community. And for good reason, there is very interesting science about their effectiveness. Probiotics, however, are nothing new. Our grandparents and great-grandparents enjoyed them regularly as part of a common, non-industrialized diet. Making foods like yogurt and sauerkraut were simply tasty ways to preserve food. 

I recommend getting as many nutrients as possible through food, even probiotics. Yogurt is found in nearly every grocery, but few people realize how easy it is to make at home. Often the commercially available products include sugar and stabilizers that can be avoided with this DIY approach. Not everyone tolerates cow’s milk, so I’ve written a recipe below for a coconut milk alternative that I make at home.

Enjoy!

Coconut Yogurt

Ingredients:

• 1 can full fat coconut milk (Choose a brand without fillers or stabilizers in a BPA-free can.)

• 1 probiotic capsule containing lactobacillus OR ¼ cup of a prior batch of yogurt (store bought or homemade)

• 1 sterilized glass jar (I use a Ball jar that I first run through the dishwasher to sterilize.)

Directions:

1. Add the coconut milk and probiotic (or yogurt) to the clean glass jar. Stir to combine.

2. Loosely cover the jar with the lid and place the jar in the oven near the oven light. 

3. Turn on the oven light and let the jar sit overnight, but do not turn the oven on. The very low heat from the lamp is all that is necessary.

4. In the morning stir the coconut yogurt as separation is natural. Place the yogurt in the refrigerator to firm. Stir again just before using. 

Notes:

• Be sure to start with clean utensils and hands. 

• Choose a probiotic that includes lactobacillus somewhere in the range of 10-50 billion CFU. You do not want it to contain prebiotics. I use whatever I have on hand, but these are examples: Flora Advanced Adult Formula, Renew life Ultra Flora, Jarrow probiotic.

• The yogurt should have a sweet tangy smell. If it smells off or you see colored bacteria or mold on the surface, then discard it. 

• Low fat coconut can be used, however the consistency will be thin and pourable like kefir.

Check out these additional probiotic foods.

Should you be taking a probiotic?

(This blog post is not sponsored by any manufacturer. However, Relish Health may receive a commission on purchases made through an Amazon link.)

10 Tips for Starting a Plant-Based Diet

Have you made a resolution to make changes for a healthier 2020? I know many people kickstarted the year with a "cleanse" or a specific or restrictive diet. However, a healthier year usually takes a longer-term approach. I recommend setting goals that move your eating in the right direction in realistic and sustainable ways. My one size fits all advice is to simply eat more plants. Whether you are interested in a vegetarian or plant-based diet or simply adding more vegetables to your diet these strategies may be helpful. 

1. Build every meal around a star vegetable, instead of a meat or carbohydrate. How about a roasted cauliflower, veggie tagine or meaty grilled portobella mushroom with romesco sauce?

2. Embrace the 4S's. Soups, salads, smoothies and stir fries are great ways to add more veggies to our meals. 

3. Use the flavor and health benefits of herbs and spices to transform meals from bland to exciting. This Moroccan lentil soup is deliciously spiced with anti-inflammatory turmeric, ginger and cinnamon.

4. Use different cooking techniques to bring out different flavors—for example, roasting a vegetable can bring out sweetness; grilling a vegetable can bring out the smokiness. Check out this roasting guide for perfect veggies every time.

5. Use a variety of textures—build an interesting and satisfying meal by layering different textures, such as crunchy nuts and seeds, chewy shiitake bacon, or silky smooth cashew cream.

6. Add sauce- Pesto, romesco and salsa verde are some of my favorites. They are a great way to add flavor and a few more veggies to your plate.

7. Make cashew cream— many people miss the creaminess associated with dairy products when they transition to a dairy-free or plant-based diet.  Raw cashews, soaked and then puréed, make a great substitute for cream. Add a splash of lemon juice and a pinch of salt for a sour cream like flavor.

8. Caramelize or pickle onions—these make an excellent flavor addition to almost any food and keep well in the fridge for a quick way to elevate a meal.

9. Embrace fermented foods. Sauerkraut, coconut yogurt, kimchee and miso are few of the probiotic rich foods that are easily found in most groceries. They add a punch of flavor while benefiting your gut health. 

10. Make your food beautiful— Embrace the wide variety of colorful fruits and veggies available at the grocery. We also eat with our eyes, so paying attention to presentation makes your food more satisfying. Fruits and vegetables are naturally beautiful.

Here’s to healthy year. Cheers!

Dairy Free, Egg free Indulgent Eggnog

Dairy-free eggnog... it’s that time of year when one of my favorite drinks is available. While you can certainly add bourbon or rum, and enjoy this classic drink by the fire; my preference is to enjoy it without the alcohol. It can be an afternoon treat, a dessert, or sometimes I add a splash in my morning coffee. Whenever I see dairy-free eggnog at my grocery I indulge because that limited time label means “buy now because you won’t see it again this season.” Last year I bought a carton before Thanksgiving and never saw it at the grocery again.  In case you missed the eggnog already, I have an easy recipe below to put on repeat for the season. 

Vegan Eggnog

• 1 13.5 oz can full-fat or lite coconut milk

• 13.5 oz unsweetened nut milk (I like cashew)

• 3 Tablespoons maple syrup or monk fruit sweetener

• 2 teaspoons vanilla

• 1 teaspoon ground nutmeg

• 1/4 teaspoon ground cinnamon

• Pinch of salt

• Bourbon or rum (optional)

Blend until smooth. Chill and enjoy

Dairy-free Eggnog

Additional information about reducing dairy in the diet:

Milk and Health: Research from the New England Journal of Medicine

Think you know diary?

Homemade Almond Milk Recipe

How to Replace Butter When Baking

Homemade Coconut Yogurt

How to replace butter when baking

How to replace butter when baking

Dairy is a delicious and nutrient-dense food, however not everyone can tolerate digesting it. Scientists estimate that 75% of the world’s population is lactose intolerant. Many other people have a sensitivity or allergy to the protein in milk and find their health is better when dairy is left out of their daily diet. 

Replacing dairy milk with a nut milk and foregoing cheese are straightforward solutions to going dairy-free. However, converting a baking recipe with butter to a non-dairy alternative can be challenging. I’ve listed a few tips below to help you convert your favorite recipes with success. 

Tip 1: Determine the role of butter in the recipe. Butter is comprised of 80% fat and 20% water. When used in baking, the fat provides a softer texture and rich mouth feel while the water provides steam that can help create rise and volume. Butter also has a distinct flavor and the ability to brown. In recipes like quick breads or muffins, butter can often be substituted with bananas, applesauce or pumpkin purees to provide moisture. In recipes where a light, flaky or crisp texture is desired; the fat in the recipe must be substituted in order to produce a similar finished product. 

Tip 2: Choose a liquid or a solid fat for substitution. Liquid fats like olive oil and avocado oil can make lovely substitutes in some baked products, especially recipes that call for melted butter. Liquid fats cannot be creamed with sugar to aerate a batter, so they are best to use in products that are moist and dense, like quick breads. Solid fats, however, can be creamed with sugar or rubbed into flour to trap air and provide lift for light, fluffy cakes and flaky crusts. Coconut oil is a plant-based fat that is solid at room temperature, so it behaves similar to butter when baking. One caveat is that butter melts at 90°F while coconut oil melts at 76°F. Coconut oil can easily melt in a warm kitchen thereby losing its ability to aerate your baked products. Chilling the oil in the refrigerator and taking care to not overwork the batter/dough can mitigate this difference. 

Tip 3: Adjust the quantity of fat. Unlike butter, coconut oil and liquid fats are 100% fat with no water content. Baked goods can feel heavy and greasy if oil is substituted 1-to-1 for butter. When substituting coconut oil for butter reduce the quantity used by 20-25%. 

 Tip 4: Add flavor. Olive oil, avocado oil and coconut oil each have their own subtle flavor profiles. Adding vanilla, citrus zest, cinnamon, herbs or an extra pinch of salt can enhance the flavor of the product and make up for the loss of butter flavor. 

Converting recipes is a science and often requires trial and error. Don’t be afraid to experiment. I’ve had my fair share of less than perfect baked goods, but they usually always taste great. Through experimentation you will find the perfect replacement to get the light and fluffy or crispy texture you are after.

Additional information about reducing dairy in the diet:

Milk and Health: Research from the New England Journal of Medicine

Think you know diary?

Homemade Almond Milk Recipe

Dairy Free, Egg Free Indulgent Eggnog

Homemade Coconut Yogurt

The Ultimate Nut Lovers Granola

The Ultimate Nut Lovers Granola

Granola is a family favorite at our home. When done well, it can provide a great source of fiber, protein and heart-healthy, unsaturated fats to fuel your morning. Unfortunately some granolas on the market can be loaded with sugar and unhealthy fats. See the recipe below for how easy it is to make a nutritious and delicious option at home.

Consider the following tips when choosing your next granola:

1. Mind the sugar. If buying from a store, read labels for sources of sugar that may include high-fructose corn syrup or healthier-sounding names like evaporated cane juice, molasses, brown rice syrup, or oat syrup solids. Choose a granola without dried fruit which can be a source of concentrated sugars. When topping yours, use low glycemic fruits like blueberrie, raspberries or strawberries. Aim for 6 grams of sugars or less per serving. (For reference, a teaspoon of table sugar is equal to about 4 grams.)

2. Watch the fat. Many granolas include palm oil and hydrogenated oils on their ingredient list. Your granola should contain heart-healthy, unsaturated fats from nuts and omega-3s from seeds. Healthier oils include coconut oil and olive oil. The calories from fats can add up fast so check your portion sizes.

3. Scan for fillers. Even healthy-leaning brands can contain sneaky ingredients like soy protein isolate and preservatives. Look for short, pronounceable ingredients on the list.

Luckily, granola is easy to make at home. The basic formula includes oats, nuts and seeds mixed with oil and sweetener. The combinations of possibilities are endless. Below is our family favorite. In order to keep the sugar content low, I use a combination of maple syrup and low-calorie, natural monk fruit sweetener.

The Ultimate Nut Lovers Granola

Author: Erica Leazenby, MD

Time: 45 minutes

Servings: 16 (1/3 cup portions)

Ingredients:

• 3 cups gluten free old-fashion oats

• 1 cup pecan pieces

• 1/2 cup sliced almonds 

• 1/2 cup slivered almonds

• 1/2 cup raw pumpkin seeds

• 1/4 cup coconut oil, melted

• 1/4 cup liquid monk fruit sweetener

• 1/4 cup maple syrup

• 1 Tablespoon cinnamon

• 1 Tablespoon vanilla

• 1 generous pinch sea salt

• Optional: 2 Tablespoons dark chocolate chips (70% or higher)

Directions:

1. Preheat the oven to 325 degrees.

2. Combine the oats, nuts, seeds and cinnamon in a mixing bowl. 

3. Combine the oil, monk fruit, maple syrup, vanilla and salt in a large measuring cup or bowl. Pour the mixture over the oat mix and stir well so that all the oats are well coated with the liquid.

4. Spread the mixture onto two standard or one large lined baking sheets in a thin layer. It’s important that the layer is less than 3/4” on the pan, so number of pans will depend on their size. Toast the granola for approximately 40 minutes stirring every 10-15 minutes. Remove the granola from the oven when the mixture is golden in color and evenly browned throughout.

5.  Sprinkle the granola with the dark chocolate (if using) and let cool. Store the granola in an airtight container. The mix will keep for several weeks in the pantry or indefinitely in the freezer. 

Total Calories: 203 Fat 14.5g, Carbohydrate 29.5g, Fiber 5.5g, Sugars 4.5g, Protein: 6.5g (without chocolate)

Looking for other granola flavors? Check out this recipe for Chocolate Strawberry Granola.

Classic Tomato Basil Soup

Classic Dairy-free Tomato Basil Soup

Comfort food at its finest, this soup is an antioxidant rush. The potato and cashews give the soup a creamy, silky texture without dairy. Grilled cheese is optional. 

Tomato Basil Soup (Gluten and dairy-free)

Author: Erica Leazenby, MD 

Serves: 4-6

Time: 30 minutes

Ingredients:

• 1-2 Tablespoons olive oil

• 1 large onion, diced

• 1 carrot, diced

• 1 garlic clove, cut in 3-4 pieces

• 2 14-oz cans organic tomatoes

• 1 small yellow potato, peeled and diced

• 2 teaspoons dried basil

• 4 cups stock (veggie or chicken)

• 1 ½ teaspoon salt

• ¼ teaspoon pepper

• ¼ cup raw cashews, soaked in hot water for 30 minutes

• 1 teaspoon maple syrup (to balance acidity)

• Pinch red pepper flakes (optional)

Directions:

1. Heat the oil in a large soup pot over medium high heat. Sauté the onions, carrots, garlic and half the salt until the onions are soft and translucent about 4-5 minutes. 

2. Add the tomatoes, basil, potatoes and pepper flakes to the mixture and stir to combine.  After sautéing the tomatoes for a few minutes, add the stock and remaining salt and pepper. Simmer the mixture until the potatoes and carrots are soft about 10 minutes. 

3. In batches, use a high-speed blender to puree the tomato soup. Add the cashews to the blender during this process. 

4.  Pour the pureed soup back into the soup pot. Season with salt, pepper and maple syrup to taste. 

5. Serve garnished with fresh basil, parsley or crackers.