FLAXSEED OIL BASIC SALAD DRESSING

INGREDIENTS:

5 tbsp Organic Flaxseed Oil

1 1/2 tbsp Lemon Juice
1 tbsp Chopped Chives

1 Medium Garlic Clove, Crushed

Pinch of Seasoned Salt or Goya Salt-Free Vegetable Seasoning
1 tbsp Chopped Parsley

Freshly Ground Pepper to Taste

DIRECTIONS:

Place all ingredients in a salad bowl and whisk until smooth and creamy.  

Jazz up this basic recipe to your own personal taste by using your favorite herbs and spices.
Try it drizzled over greens or steamed vegetables. 

Royal Healing Natural Health Center

Dr. Ezzy

832-913-5022

MAPLE CANDIED SWEET POTATOES

PREPARATION TIME: 1hr 45 mins

SERVING: 8

INGREDIENTS;

1/2 cup Organic Butter

4 or 5 large fresh Yams/Sweet Potatoes

1/2 cup 100% Maple Syrup

2 tbsp Dark Brown Sugar

1 tsp.Cinnamon 

1 tsp. Vanilla

1/4 tsp. Freshly Grated Nutmeg

1/2 tsp. Freshly Grated Ginger Root

1/2 tsp. Sea Salt

1/4 cup Crushed Raw Pecans 

DIRECTIONS:

Preheat oven to 400°F.

Peel yams or sweet potatoes (either may be used). Cut into 1 inch cubes or wedges.  

Butter a 9x13-inch baking dish generously.

Arrange yams in baking dish.

In a saucepan, melt butter, pecans and stir sugar until dissolved over medium heat. Add 1/4 cup water and spices.

Bring to a boil, add maple syrup; reduce heat to a simmer and cook for 2 minutes. Pour butter mixture over the yams, turning them over to coat well. Cover the yams tightly with aluminum foil and bake on center rack in oven, basting the potatoes with the butter syrup once or twice during the baking for about 45 minutes or until fork tender.

When the potatoes are done, remove foil. Bake on the upper third of the oven at 475°F until the syrup has thickened and the potatoes are just beginning to caramelize (about 20 minutes - but watch carefully and do not allow them to burn; if they are browning too quickly reduce oven temperature).

Cooks Note: If adding mini-marshmallows, spread them evenly over the top of the potatoes at this time, and broil for 5-10 minutes or until lightly browned.

Baste with additional butter before serving.

Variation: Use honey or Karo syrup instead of the maple syrup; add 1/4 cup frozen orange concentrate. Omit cinnamon; use vanilla.

BENEFITS OF EATING SWEET POTATOES:

• Orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin 
• A. They are also a very good source of vitamin C, manganese, copper, pantothenic acid, and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus.
• It can be helpful to include some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. 
• Recent studies show excellent preservation of sweet potato anthocyanins with steaming, and several studies comparing boiling to roasting have shown better blood sugar effects (including the achievement of a lower glycemic index, or GI value) with boiling. The impact of steaming is particularly interesting, since only two minutes of steaming have been show to deactivate peroxidase enzymes that might otherwise be able to break down anthocyanins found in the sweet potatoe.
• In fact, with these peroxidase enzymes deactivated, natural anthocyanin extracts from sweet potato used for food coloring may be even more stable than synthetic food colorings. 
• This benefit isn't limited to the food's appearance since the anthocyanins have great health benefits as antioxidants and anti-inflammatory nutrients.

Royal Healing Natural Health Center

Dr. Ezzy

832-913-5022

CHICKPEA SALAD WITH RED ONIONS

Prep: 15 min

Yield: 6 servings

INGREDIENTS:

1  15.5 oz can, Chick peas, drained and rinsed or seasoned with olive oil

Chopped everything up small

1/2 cup red pepper

1 small red or sweet onion

1 med cucumber

(Add 1 Apple for more sweet crunch)

(I added a bowl of chopped spinach)

1Tsp balsamic vinegars

1/2 Tsp Tumeric

1 clove garlic, minced or grated then grinded into a paste with salt

1 tbsp cilantro or parsley  

¾ Fresh squeezed lemon juice

3 tsp olive oil, (I used one since I cooked my beans in olive oil already)

1/4 tsp of garlic powder, oregano, or seasoned to your taste

Sea Salt, Pepper (can added sesame ginger for flavoring)

This makes enough to fit in a large salad bowl  (76 oz Tupperware)

DIRECTIONS:

In a large to medium bowl combine fresh ingredients (chick peas with onions, chopped apples, peppers, cilantro, celery, garlic, red pepper flakes and rosemary). Dress salad with vinegar and oil, salt and pepper.

AMAZING BENEFITS OF EATING RIGHT:  

A good chickpea salad, that is low-fat and high in protein! 

Royal Healing Natural Health Center

832-913-5022

Caramelized Pear and Pecan Salad with Garlic Essence Dressing

INGREDIENTS:

2 firm Organic pears, slightly shy of ripe

Juice of 1 lemon

3 tablespoons Organic Cane sugar

1/4 teaspoon ground star anise

2 tablespoons Organic Dried Cranberries (NOT Craisins)

2 tablespoons unsalted Earth Balance butter

7 ounces Organic Spinach Leaves, Romaine, or Spring Mix

About 1/3 cup Garlic Essence Dressing

1/2 cup toasted or candied pecans

1 tbsp Feta, Blue, or Goat Cheese

***Can add red pepper and asparagus for extra nutrients and taste***

DIRECTIONS:

Peel the pears and rub them with lemon juice. Cut the pears in half through the stem end and remove the cores with a small spoon. Rub with more lemon juice. Cut each pear half into 4 wedges, so that you have a total of 16 wedges.

Combine the sugar and star anise in a small bowl and stir to blend.

Melt the butter in a skillet that is large enough to hold the pears in a single layer without crowding (alternately, use 2 pans or cook them in batches) over medium heat. Arrange the pears in the skillet and raise the heat to medium-high. Sprinkle the pears with half of the sugar and cook until the bottoms begin to turn golden, 2 to 3 minutes. Carefully flip the pears, sprinkle with the remaining sugar, and cook until the second side is caramelized, 2 to 3 minutes. Transfer the wedges to a plate and let them cool.

Assemble the salad by placing the lettuce leaves, either whole or broken into pieces, in a large bowl. Add some of the dressing and toss to coat the leaves, adding more as desired.

Divide the greens among 4 plates. Arrange 4 pear wedges on top of each mound of greens and sprinkle with the pecans. Lightly drizzle some of the dressing over the pears and serve immediately.

 *Vegetarian, *Gluten-Free                             Optional: Can add meat of your choice if not vegetarian

AMAZING BENEFITS OF PEARS AND PECANS

PEARS:

Pear are high in various vitamins and minerals such as Vitamin A, Vitamin B1 (Thiamine),  Vitamin B2 (Riboflavin), Vitamin C, Vitamin E, Folic Acid, Copper, Niacin, Calicum and Potassium.  They are a good source of fiber because they contain a significant amount of pectin, which is a water soluble fiber.  Pears include health benefits such as enhancing weight loss, supporting digestive health, optimizing metabolism and blood presssure levels.

PECANS:

Pecans provide you more than 19 vitamins and minerals including vitamins A, B, and E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc.  They are rich in fiber which boosts the health of your heart by reducing the risk of coronary heart disease and preventing some forms of cancer.  Eating pecans may lower your total cholesterol because they are high in unsaturated fats and contain phytochemicals that further contribute to their cholesterol-lowering benefits.  

FOOD AS MEDICINE

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SHRIMP AND AVOCADO PASTA SALAD

With crisp vegetables, avocado and sweet shrimp, this cool pasta salad is a meal in itself.

Makes: 8 servings

INGREDIENTS

1- 16oz package wheat penne pasta

1 pound of sauteed shrimp (16-20 count), peeled and deveined  

1/2 cup shredded cheddar

1 avocado, peeled and diced

1 cup Organic Fat Free Plain Yogurt

Juice of 2 lemons

1/2 Nature Sweet Tomatoes

1 cucumber, peeled and sliced into 1/4-inch-thick half moons

1 cup green beans, blanched and chilled

1 teaspoon crushed red pepper

Salt and pepper to taste (or 1 Pack Goya Vegetable Seasoning)

2 Scallion onions stalks

DIRECTIONS

Cook pasta according to package instructions. Rinse pasta under cold water and drain. In a large bowl gently toss together pasta, shrimp, cheddar cheese, avocado, yogurt, scallion onions, lemon juice, tomatoes, cucumbers, green beans, crushed red pepper, and salt and pepper to taste. Serve chilled.

THE AMAZING AVOCADO

The health benefits of avocado include weight management, protection from cardiovascular diseases, diabetes, treating osteoarthritis and enhancing the absorption of nutrients for the body.  It also reduces the risk of cancer, liver damage and Vitamin K deficiency-related bleeding. Avocado helps in keeping eyes healthy and protecting the skin from signs of aging and the harmful effects of UV rays. It also helps in maintaining blood sugar levels and has antioxidant properties. It even helps to increase circulation, boost cognitive abilities, and build stronger bones! 

 

Avocado has a high fatty acid content but contains extremely low levels of cholesterol. Many people tend to stop eating avocado due to its high calorie content, thinking that it may add to their weight.  However, the amount of calories is very small when compared to butter, and other high calorie dietary items. Also, much of the fat content comes from unique sources, like phytosterols, which are beneficial for a number of reasons. 

Learn More On Eating Healthy With Dr. Ezzy @

Royal Healing Natural Health Center

BANANA PECAN PANCAKES

Take the Challenge and Eat a Healthy 

Breakfast Everyday of the Week!!!

***These easy, great-tasting pancakes are wonderful topped with pecans, bananas and warm maple syrup.***

makes: 4 servings

INGREDIENTS

2/3 cup Stonyfield Organic Low Fat (1%) Milk

2 tablespoons melted butter

1 egg

3/4 cup Stonyfield Organic Low Fat Banilla Yogurt

1 1/3 cups all purpose flour

2 teaspoons baking powder

5 tablespoons sugar

1/2 teaspoon salt

1/2 teaspoon vanilla extract

1/2 cup mashed ripe bananas

1/2 cup chopped pecans, plus more for garnish

1 large banana, sliced

2 tbsp ground Flaxseed

DIRECTIONS

In a large bowl, mix together milk, butter, egg, and yogurt until smooth. In a separate bowl, sift in flour, baking powder, sugar, and salt. Add dry mixture to wet mixture while stirring. Batter may be lumpy. Add vanilla, flaxeed and fold in mashed bananas and pecans. Preheat griddle to medium heat and coat with cooking spray. Use 1/4 cup of batter for each pancake and cook for approximately 2-3 minutes. Flip once bubbles form and cook for 1-2 minutes on the second side. Serve topped with maple syrup, banana slices and pecans. Makes 12-15, 5-inch pancakes.

Royal Healing Natural Health Center

COCONUT CRUST SPINACH PIZZA RECIPE

Coconut has many health benefits and even aids in weight loss and helps to stimulate the metabolism! In addition, low glycemic index measures how fast available carbohydrates in food raise blood sugar levels.  Coconut fiber slows down the release of glucose, therefore requiring less insulin to utilize the glucose and transport it into the cell where it is converted into energy.  Coconut also assists in relieving stress on the pancreas and enzyme systems of the body, in turn, reducing the risks associated with Diabetes. 

FOOD AS MEDICINE

Total Time: 25-30 minutes 

Serves: 4-6 Servings

INGREDIENTS:

¼ cup + 2 tbsp coconut flour

¼ C coconut oil

3 eggs

1 tsp honey

1 tsp baking powder

¼ tsp sea salt

2 medium tomatoes

4 cups chopped fresh spinach

1 cup cheese

DIRECTIONS:

Preheat oven to 350 degrees F

Line a pizza sheet with parchment paper

Mix together the wet ingredients in one bowl and the dry ingredients in another

Combine the wet and dry ingredients

Roll batter onto parchment paper until about ½-3/4 in thick

Bake for 20 minutes

Take the crust out and top with favorite ingredients.

Spread sauce (Tomato, Pesto, or Alfredo) over dough to within 1 in. of edges. Thinly slice or chop tomatoes; top pizza with spinach, tomatoes and cheese.

Place back in oven to bake for another 2-3 minutes or just until the cheese has melted.

Experience the full benefit of coconut and spinach while satisfying your cravings with this delicious coconut crust spinach pizza recipe!

Royal Healing Natural Health Center

Dr. Ezenwanyi Ahaghotu

832-913-5022