Relish Health Gift Guide 2019

Happy Holidays from our home to yours! The season of gift-giving is officially here, and few things are sweeter to me than finding the perfect gifts for loved ones - gifts that make them feel known and loved. I’ve pulled together some of my favorite health-enhancing gift ideas, and hope this guide gives inspiration, relieves shopping frenzy, and enables you and your loved ones to savor the season.

For the environmentalist:

In our family we love to give experiences. Museum memberships, annual zoo passes or my personal favorite: the annual pass to the National Park System. These passes help make memories while fostering health promoting love and connection to each other and nature.

If you are looking for something to wrap and put under the tree, consider reusable, non-toxic food storage. All of these options are perfect for a picnic at the museum or park!

For the foodie and chef in your life:

ruffage was named a Best Cookbook for Spring 2019 by The New York Times and Bon Appetit. It is a how-to cook book detailing how to cook 29 types of vegetables. Relish Health is all about promoting more veggies on the plate! “Author Abra Berens—chef, farmer, Midwesterner—shares a collection of techniques that result in new flavors, textures, and ways to enjoy all the vegetables you want to eat. From confit to caramelized and everything in between—braised, blistered, roasted and raw—the cooking methods covered here make this cookbook a go-to reference. You will never look at vegetables the same way again.”

For the health conscious reader:

Sara Gottfried, MD is a multiple New York Times bestselling author and Harvard-MIT educated women’s health expert. Her latest book, Brain Body Diet, explains the latest science on how to reconnect the brain and the body. She lays out practical strategies to address mood changes, weight loss and hormone balance. An excellent read!

For the fitness enthusiast or someone looking for more calm in their life:

Monitoring heart rate variability with a fitness tracker provides insights into managing mood and planning an optimal workout.

For your kind neighbors:

Heartfelt, homemade gifts are always in style. These granola recipes are simple and full of heart healthy goodness.

The Ultimate Nut Lovers Granola

Chocolate Strawberry Granola

For you… a jump start on a new you in the new year:

ProLon is a fasting mimicking diet system that gives you all the benefits of a 5-day fast while enjoying food. Increased focus, fat focused weight loss, enhanced cellular renewal and improved metabolic health are well documented benefits. Use PROLON20 for a 20% discount through https://relishhealthmd.gethealthy.store or pick up at the Relish Health office.

Some gifts never go out of style. Check out the gift guide from 2018.

(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.)

Chocolate Strawberry Granola

Chocolate Strawberry Granola

This granola is a major favorite of my kids. The dried strawberries add a colorful, sweet punch they love. (No colored marshmallows needed!). This recipe is a just-sweet-enough treat to enjoy with the yogurt or the milk of your choice or just as a snack.

I purchase the dried strawberries in the snack section of my grocery but they are also available online. Monk fruit sweetener helps keep the sugar content of this recipe low. It can be purchased at health food stores or online.

Author: Erica Leazenby

Time: 45 minutes

Servings: 16 (1/3cup portions)

Ingredients:

• 3 cups gluten free old fashioned oats

• 1 cup pecan pieces

• ½ cup sliced almonds 

• ½ cup slivered almonds

• ¼ cup coconut oil, melted

• ¼ cup liquid monk fruit sweetener

• ¼ cup maple syrup

• 2 Tablespoons cocoa powder

• 1 Tablespoon chia seeds

• 1 Tablespoon vanilla

• 1 pinch sea salt

• ½ ounce freeze-dried strawberries

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

Directions:

1. Preheat the oven to 325 degrees.

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

3. Combine the oil, monk fruit, maple syrup, cocoa powder, vanilla and salt in a large measuring cup or bowl. Mix well. 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 one large, or two smaller, lined baking sheets in a thin layer. 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 the mixture. 

5. Sprinkle the granola with the dark chocolate if using and let cool. Once the granola is room temperature sprinkle with the strawberries. Store the granola in an airtight container. The mix will keep for several weeks in the pantry or indefinitely in the freezer. 

Looking for other granola flavors? Check out this recipe for The Ultimate Nut Lovers Granola

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

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.