SPINACH-STUFFED MUSHROOMS

Makes: 6 servings

INGREDIENTS

• 20 medium mushrooms
• 1/4 cup chopped shallots, scallions or onion
• 2 cloves garlic, chopped
• 1 tablespoon balsamic vinegar
• 1 tablespoon Garlic Essence Marinade
• 1/2 teaspoon soy sauce
• 2 cups chopped fresh spinach
• 1/2 cup Plain Oikos Organic Greek Yogurt
• ¼ cup wheat bread crumbs (optional)
• Salt and pepper to taste

DIRECTIONS

1. Wash the mushrooms and carefully remove the stems without breaking the caps. Finely chop the stems. 
2. Combine the shallots, garlic, marinade and vinegar in a small skillet or saucepan and cook for 1 to 2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3 to 5 minutes, until the mushrooms soften and release their juices. 
3. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat and let cool for a few minutes, then stir in the yogurt. 
4. Season with salt and pepper to taste.
5. Sprinkle wheat bread crumbs as topping layer (optional) 
6. Preheat the oven to 350ºF. Stuff the spinach filling into the mushroom caps. 
7. Place the mushrooms in a baking pan and bake for 20 minutes, until tender. 
8. Remove from the oven and let sit for a few minutes for the filling to set before serving. Yields 20 mushrooms.

The Amazing Healing Power of Mushroom

• Mushrooms are one of the highest antioxidant foods on the market.  Studies in both humans and animals indicate that mushrooms stimulate the immune system.  
• Mushrooms are particularly high in one unique antioxidant called ergothioneine. Ergothioneine is very effective in providing protection from free radicals as well as boosting the immune system.   Ergothioneine has a specific protein transporter in the blood it must very important to cardiovascular health.   A serve of mushrooms provides about a quarter of an adult’s requirements of selenium, an essential antioxidant mineral.   
• Mushrooms themselves provide you with lean proteins since they have no cholesterol or fat and are very low carbohydrates. The fiber and certain enzymes in mushrooms also help lower cholesterol levels. 
• Mushrooms are very effective in preventing breast and prostate cancer due to the significant presence of Beta-Glucans and conjugated Linoleic Acid, which both have anti-carcinogenic effects. 
• Vitamin D is a relatively rare vitamin to find in vegetables, and in fact, edible forms in general are not particularly common. 
• Would you believe me if I said that a completely lean protein diet is ideal for losing fat and building muscle mass? Well, believe it or not, it’s true.  Most fats are burnt to digest proteins found in our food, more so when the protein is accompanied by a very low carbohydrate count, no fat or cholesterol, and a good amount of fiber.

 FOOD AS MEDICINE...NEVER FAILS!

Royal Healing Natural Health Center

SPICY SHRIMP WITH GRILLED PINEAPPLES AND COCONUT RICE

FOOD AS MEDICINE...REAL SOLUTIONS FOR BETTER HEALTH

You might think of coconut rice as traditionally Asian, but it's enjoyed in South America and the Caribbean too. Regardless of your locale, this version is a sublime accompaniment to grilled shrimp.

INGREDIENTS:

***For the SHRIMP***

1 pound raw shrimp (any size) shelled & deveined tails left on

1 healthy pinch allspice

1/2 teaspoon garlic powder

1/2 teaspoon chili powder

2 teaspoons sugar

1/4 teaspoon cayenne pepper

1/2 teaspoon smoked paprika

1/2 teaspoon ground cumin

1/4 teaspoon ground thyme

1/8 teaspoon cinnamon

1 teaspoon dried onion

1 teaspoon dried parsley

1/4 teaspoon curry powder

1/2 teaspoon salt

1/4 teaspoon black pepper

***For the PINEAPPLE***

1 ripe pineapple, cut into chunks

***For the RICE***

2 tablespoons butter

1/4 cup unsweetened, grated coconut

1 3/4 cups of basmati rice

2 cups chicken broth

1 bay leaf

Sea Salt

Pepper

1 tablespoon sugar

1/4 cup toasted sweetened coconut

1/4 cup toasted slivered almonds

Cilantro for garnish

PREPARATION

For the Shrimp: mix all ingredients together into a bowl and stir shrimp to coat evenly. Cover with plastic wrap and refrigerate until ready to grill. To cook, place shrimp onto preheated hot grill. {If you have smaller shrimp, it might be easier to skewer them and grill them that way.} Cook shrimp about 2 minutes per side or until they turn pink and opaque. Remove from grill.

For the Pineapple: Cut pineapple into large chunks. {You can also skewer the pineapple to make turning them easier.} Grill to your liking. {I like mine to have a few grill marks at least!} Remove from the grill.

For the Rice: Melt butter in medium sized pot over medium-high heat. Stir in rice, bay leaf, and coconut, salt and pepper until every grain is coated in butter. Stir and cook about 1 minute. Pour in chicken broth and sugar. Stir and cover. Bring to boil and then reduce to simmer until liquid has been completely absorbed. Remove from heat and stir in coconut and almonds. Serve warm.

To assemble, place rice on your plate and top with shrimp, pineapple and chopped cilantro.

BENEFITS OF ADDED PINEAPPLES TO MEAL:

Pineapple contains half of the daily-recommended value of vitamin C, according to the FDA.  Vitamin C is a primary water-soluble antioxidant that fights cell damage; therefore, pineapples support the immune system.

Like many other fruits and vegetables, pineapple contains dietary fiber, which is essential in keeping you regular and in keeping your intestines healthy.  But unlike many other fruits and veggies, pineapple contains significant amounts of bromelain, an enzyme that breaks down protein,  helping overall digestion.

As well as having high amounts of manganese, which is important for antioxidant defenses, pineapples also contain high amounts of thiamin, a B vitamin that is involved in energy production.  

Royal Healing Natural Health Center

Dr. Ezenwanyi Ahaghotu

2717 Commercial Center Blvd.

Katy, TX 77494

info@RoyalHealingND.com

832-913-5022

HEARTY LENTIL SURPRISE STEW

TRUST ME...EATING ORGANIC IS WORTH IT

INGREDIENTS:
1 small box Organic Squash prepared soup
3 Tbs olive oil
2 garlic cloves
1 ½ quart organic vegetable stock
2 cups brown lentils
¼ cup organic tomatoes, chopped
1 pound red skinned potatoes, diced
12 oz. organic spinach
½ cup chopped mint
½ cup chopped parsley

½ cup white or yellow corn

¼ cup chopped carrots

Goya Vegetable seasoning, to taste (ex: 2 small packs)

NOTE: For Non-Vegetarian Protein Lovers

***You can add 1 cup of organic chicken or grassfed beef to the broth***

TASTY RECIPE:
In a large soup pot, heat oil & cook garlic 30 seconds.  Add Squash soup, vegetable stock, lentils & tomatoes (add meat of choice if applying).  Bring to a boil, reduce the heat to a simmer & cook for 10 minutes with the cover on.  Remove cover & add potatoes, cooking until tender.  Remove from heat & stir in spinach, mint & parsley.  Season with salt & pepper.

Royal Healing Natural Health Center
Dr. Ezenwanyi Ahaghotu
2717 Commercial Center Blvd.
Katy, TX 77494
832-913-5022

STRAWBERRY SHORTCAKE FRENCH TOAST

How Important Is It To Eat A Balanced Meal for Breakfast?

Get your nutrition on track by starting your day with a healthy breakfast.  Breakfast is the most important meal of the day, which provides you with the energy and nutrients that lead to increased concentration throughout the day.  During a busy morning, it's easy to let breakfast fall low in your list of priorities, but taking just a few minutes to have something to eat can really make a difference to your day.  Unfortunately, some people skip breakfast in an effort to “lose weight”, which is not practical and can even lead to more weight gain.  Some studies suggest that people tend to add more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals.  I frequently advise my patients to focus on eating a balanced breakfast in order to properly support satiety. 

Serving Size: 6

INGREDIENTS

• 1 Loaf of Whole Grain Wheat Bread (can use any bread with 4g of Fiber per slice)
• 3 Eggs Beaten
• ⅓ Cup Heavy Cream or 1 Cup Almond Milk (Milk of your choice)
• ½ Teaspoon Almond Extract
• ½ Teaspoon Vanilla Extract
• ¼ Teaspoon Ground Cinnamon  
• ⅛ Teaspoon Ground Nutmeg (Optional)
• ⅛ Teaspoon Salt 
• 3 Tablespoons Earths Balance Organic Butter 
• Powdered Sugar (Optional)
• Organic Strawberry Jam
• 1 Cup of Fresh Strawberries (Can add Blueberries)
• Whipped Cream (Optional topping)

DIRECTIONS

1. Combine strawberries, sugar, lemon zest & juice and salt.  Mix well to coat all berries in sugar.  All to macerate for 1 to 2 hours at room temperature, or bring to a simmer in a wide-bottomed preserving pan (to dissolve sugar), then refrigerate. DO THIS STEP THE NIGHT BEFORE
2. Slice Loaf  of Bread into twelve slices (about ½-inch thick.)
3. Whisk eggs, cream, extracts and spices in a medium bowl until well blended.
4. Dip each bread slice into egg mixture making sure to coat all sides, shaking off excess batter into bowl.
5. Melt butter in large skillet over medium-high heat.
6. Add bread slices to skillet. Cook 1 to 2 minutes per side or until golden brown.
7. Sprinkle with Confectioner’s sugar and top with fresh strawberry compote and whipped cream. Garnish with mint.

TIPS >>> FOOD FOR THOUGHT:

• Breakfast should be eaten within two hours of waking.
• A healthy breakfast should provide calories in the range of 20-35% of your guideline daily allowance
• Breakfast can be good for waistline too, because you are more likely to be within their ideal weight range compared with breakfast skippers.
• If you skip breakfast, you're more likely to reach for high sugar and fatty snacks mid-morning.

• Breakfast also restores glucose levels, an essential carbohydrate that is needed for the brain to function.
• Breakfast is an excellent occasion to eat together as a family when possible. 
• Establishing good breakfast habits in childhood and maintaining them throughout adolescence may be an important factor in reducing the prevalence of breakfast skipping and developing good eating habits that last a lifetime

EAT UP!  YOUR DAY DEPENDS ON A GREAT START

Royal Healing Natural Health Center

Dr. Ezenwanyi Ahaghotu

2717 Commercial Center Blvd.

Katy, TX 77494

832-913-5022

SWEET POTATOE BROWNIES: OPEN YOUR BELLY TO GREATNESS

WHY SWEET POTATOES?

Sweet potatoes contain high doses of most nutrients such as Vitamin A, C, B1, B6, manganese, copper, pantothenic acid, potassium, and niacin.  They are also high in antioxidants, which are compounds in plants that protect your cells from damage.  If you like the taste of Sweet potatoes, then incorporate them in your diet as much as possible.   Sweet potatoes are high in fiber, and when it comes to fiber most diets don't get close to the 20 to 35 grams recommended for health.    Fiber helps you digest your food properly, which can cut your chances of getting constipated or developing hemorrhoids.  In addition, when you eat fiber regularly, you are also less likely to get heart disease and certain types of cancer.

Total Time: 40 minutes  Serving Size: 9

INGREDIENTS:

1 avocado

1  cooked sweet potato puree  

½ Cup Applesauce

¼ Cup honey

1 tsp Vanilla Extract

4 eggs

1/4 Cup Coconut flour

2 tbsp arrowroot powder

½ Cup cacao powder

½ tsp Sea Salt

1 tsp Baking Soda

¼ Cup honey

½ Cup sprouted almond butter

¼ Cup cacao powder

½ Cup coconut milk

Sea Salt (a dash)

DIRECTIONS:

1. Preheat oven to 375 degrees F
2. Grease 8x8 pan with coconut oil and line it with parchment paper
3. In a bowl, combine avocado, sweet potato, applesauce, honey and vanilla. Once creamy, add in cacao powder

4. Add in eggs one at a time

5. In a separate bowl, combine coconut flour, arrowroot flour, salt and baking soda.

6. Combine both mixtures until smooth.

7. Transfer to greased pan and bake for 25-35 minutes

8. While baking, combine the last 5 ingredients listed in a separate bowl and mix until creamy and smooth

9. Once the brownies are done baking and have cooled, frost with this mixture.

Royal Healing Natural Health Center

Dr. Ezenwanyi Ahaghotu

2717 Commercial Ctr Blvd.

Katy, TX 77494

832-913-5022

LOVERS DREAM CHOCOLATE SAUCE

INGREDIENTS

• ¼ cup refined coconut oil
• ½ teaspoon vanilla extract
• 3 tablespoons yacon syrup
• ¼ cup cacao powder

PREPARATION

1. Mix all wet ingredients together in a small mixing bowl. 
2. Add cacao powder and whisk until well-blended. 
3. Use any fruit of your choice that requires chocolaty goodness!

Benefits: Health Secrets

New Ingredient Alert: Yacon Syrup

• It's an extract from the root of the yacon plant grown in South America.
• It looks similar to a sweet potato in its whole form but looks and tastes similar to molasses in its liquid form.
• It's high in antioxidants, prebiotics, and fructooligosaccharides (FOS), which is a dietary fiber that keeps you feeling fuller longer, assists with digestion, and is low glycemic.
• Let’s go back to my favorite part of this superfood — the taste. Yacon syrup can be used as a sugar substitute to help keep your body healthy and your taste buds happy.

To top it all off…it is healthy and tastes amazing as the sweetener in fresh chocolate sauce (used above) or in other homemade treats.

Royal Healing Natural Health Center

Dr. Ezenwanyi Ahaghotu

2717 Commercial Center Blvd.

Katy, TX 77494

Phone: 832-913-5022

CAULIFLOWER AND TOMATO COCONUT CURRY

.

SERVING SIZE: 4 to 6

INGREDIENTS:  

• 1 yellow onion
• 1 pound sweet potato (4 cups chopped)
• 1 head cauliflower (5 cups chopped)
• 2 tablespoons olive oil
• 1 teaspoon kosher salt, divided
• 2 tablespoons curry powder*
• 1 tablespoon garam masala
• 1 teaspoon cumin
• ¼ teaspoon cayenne
• 23-ounce jar of Muir Glen diced San Marzano plum tomatoes
• 15-ounce can full-fat coconut milk*
• 15-ounce can chickpeas
• 4 cups spinach leaves
• Cilantro, for garnish
• Brown rice, for serving

*Using a high-quality curry powder is key to a complex taste in this curry. Using a full-fat coconut milk is also recommended versus light coconut milk, as it imparts a satisfying richness

DIRECTIONS

1. Prepare the brown rice according to the package instructions.
2. Dice the onion. Chop the sweet potato into bite-sized chunks (do not peel). Chop the cauliflower into florets.
3. Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Add onion and saute 2 minutes, then add the sweet potato and saute 3 minutes. Add cauliflower and ½ teaspoon kosher salt and saute another 5 minutes. Stir in 2 tablespoons curry powder, 1 tablespoon garam masala, 1 teaspoon cumin, and ¼ teaspoon cayenne. Add the Muir Glen tomatoes and coconut milk. Bring to a boil, then cover, reduce heat and simmer for about 10 minutes until the cauliflower and sweet potato are tender.
4. Drain and rinse the chickpeas. When the vegetables are tender, add the chickpeas and 4 cups spinach and stir for 2 minutes until the spinach is wilted. Add another ½ teaspoon kosher salt to taste, adding additional salt if necessary.
5. Garnish with chopped cilantro, and serve with brown rice

BENEFITS:  Health Secrets 

Cauliflower

Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin.  While cauliflower is not a well-studied cruciferous vegetable from a health standpoint, you will find several dozen studies linking cauliflower-containing diets to cancer prevention, particularly with respect to the following types of cancer: bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer.  In addition, cauliflower also contains phytonutrients called glucosinolates that can help activate detoxification enzymes and regulate their activity.  The detox support provided by cauliflower includes antioxidant nutrients to boost Phase 1 detoxification activities and sulfur-containing nutrients to boost Phase 2 activities. 

Coconut

Coconut helps prevent obesity by speeding up metabolism, providing an immediate source of energy with fewer calories than other fats.  People who consistently use coconut products, report a stronger ability to go without eating for several hours with no affects of hypoglycemia.   Due to the fact that coconut has been known to reduce sweet cravings and improves insulin secretion and utilization of blood glucose.  The healthy fat in coconut slowsdown any rise in blood sugar and helps to reduce hypoglycemic cravings.   In addiiton, it improves digestion and many of the symptoms and inflammatory conditions associatedwith digestive and bowel disorders,  Moreover, to top it off coconut improves heart health by providing healthy short chain and medium chain fatty acids (MCFA) that are essential to good. 

FOOD AS MEDICINE!!!

ROYAL HEALTH NATURAL HEALTH CENTER

Dr, Ezenwanyi Ahaghotu

2717 Commercial Center Blvd.

Katy, TX 77494

Phone: 832-913-5022

Email: info@RoyalHealingND.com

CONTACT US TODAY

OVERNIGHT OATS WITH TURMERICBOOST: UPLIFT

Classic muesli brightens up any morning, thanks to TurmericBoost Uplift. Breakfast will be waiting for you when you wake up.

Ingredients:

• 1/3 cup oats
• 2 tbsp. chopped nuts and/or seeds
• 2 tbsp. dried cranberries or raisins 
• 2/3 cup plain almond milk (or your favorite milk)
• 1/4 cup granola
• 1 serving TurmericBoost Uplift

*Optional: Add Fresh Fruit (Strawberries, Bluberries, Bananas,)  for more Flavoring 

Preparation:

1. At night, combine all dry ingredients and TurmericBoost Uplift.
2. Stir in the almond milk and refrigerate.
3. In the morning, top with fresh fruit and ENJOY!

Additional Info: 

TurmericBoost: Uplift

Support for mind, body and spirit*

Concentrated Turmeric extract with measured amounts of Curcumins is combined with Lemon Balm and Gotu Kola to support a centered and peaceful feeling.* With no added sugar or flavorings, TurmericBoost Uplift delivers real Vanilla Chai spices in a prebiotic blend to feed the intestinal flora that help keep a body’s natural defenses happy.

***NOTE***

TumericBoost: Uplift can be purchased on our online Medicinary 

NPScript.com/RoyalHealingND

10% Discount on ALL PRODUCT plus FREE SHIPPING!!!

ENTER CODE: RHNHC14 

Cinnamon and Cayenne Roasted Mixed Nuts

Healthy snacking benefits your overall health, curbs cravings, fights weight gain, regulates mood, boosts brain power and gives you energy to keep going all day. A handful of cinnamon and cayenne roasted mixed nuts can pack your diet with filling protein, fiber, omega 3 fatty acids, antioxidants, as well as important vitamins and minerals.

Cinnamon and Cayenne Roasted Mixed Nuts Recipe

Instructions:

• 1 1/2 Cups raw pecans 
• 1 1/2 Cups raw cashews 
• 1 1/2 Cups raw almonds 
• 2 Tablespoons raw coconut oil 
• 1 1/2 teaspoons ground cinnamon 
• 1 teaspoon ground sweet paprika 
• 1/2 – 1 teaspoon cayenne pepper 
• 1/2 teaspoon Himalayan Crystal Salt 
• 1/4 teaspoon freshly ground black pepper 
• Option: 1 1/2 Dark Chocolate/Cocoa

Directions:

1. Preheat oven to 350 F.Line a baking sheet with parchment paper. 
2. In a large bowl combine nuts. In a small bowl combine the remaining ingredients. 
3. Pour the spiced coconut oil over the nuts in the large bowl mixing well to evenly coat all the nuts. 
4. Spread the nuts on an even layer on the parchment paper lined baking sheet. 
5. Bake the nuts, stirring and tossing occasionally, 25-30 minutes or until roasted. 
6. Remove nuts from oven and allow to cool. Sever. 
7. Refrigerate remaining leftovers in an airtight container for no more than five days. 

Royal Healing Natural Health Center

Dr. Ezenwanyi Ahaghotu

Email: info@RoyalHealingND.com

Phone:8 32-913-5022

EXTREME HEALING THROUGH FOOD

Let food be thy medicine and medicine be thy food? The obsessive worship of “medicinal foods”

Hippocrates was an important figure in the history of medicine because he was among the earliest to assert that diseases were caused by natural processes rather than the gods and because of his emphasis on the careful observation and documentation of patient history and physical findings, which led to the discovery of physical signs associated with diseases of specific organs. However, let’s not also forget that Hippocrates and his followers also believed in humoral theory, the idea that all disease results from an imbalance of the “four humors.”

Treating disease with healing foods is not a new idea, it has been done for thousands of years. So what's new? In the past people didn't know why a certain food was good for a certain condition, they just trusted the advice they were given.

 Harness The Power of Healing Foods:

• Strengthen Your Body's Defenses against Dis-ease
• Treat Dis-ease directly
• Slow down the Aging process
• Boost Immune System
• Protect the Body against Dis-ease

THE TRUTH ABOUT THE UNDERLYING CAUSES OF VARIOUS CONDITIONS

The underlying cause of many common diseases is often the type of foods we eat on a regular basis.  In our society today, even conventional doctors (MDs) and researchers agree that diet impacts our health greatly.

• After countless studies, they've come to realize, for example, that diet is one of the biggest contributors to heart disease. And if you already have heart disease, the right diet can actually help you reverse it.  The BIG question…How? By improving your cholesterol levels, lowering high blood pressure, steadying your blood sugar, reducing inflammation and taking off extra pounds –it can help heal your cells and convert them back to normal. 

• Researchers have no doubts today that a poor diet is a major cause  of constipation, hemorrhoids, heartburn and IBS and giving out pills to deal with the symptoms is not the best way to “treat” these problems.  

• Allopathic Doctors now realize that arthritis isn't a simple case of wear and tear but rather a destructive process spurred by molecules called “free radicals”, so painkillers cannot be considered the best long term solution.  In fact, these medications will eventually present further problems as time progresses, in which will lead to the “ripple effect” of medications.    

• The general consensus now seems to be that no condition is more related to diet than type 2 diabetes.  Studies suggest that people who eat a lot of refined carbohydrates, animal fats, and a lot of animal protein are at much greater risk of developing this condition.

Tune in to this blog weekly and learn more about the causes of these conditions and what healing foods you can eat to get to the root of the problem.

Royal Healing Natural Health Center

Dr. Ezenwanyi Ahaghotu

832-913-5022