Homemade Post Workout and Sports Recovery Drink Recipe - Sweet Potato Recipes

Are Sweet Potatoes Allowed in Paleo Diet?

YES, sweet potatoes are allowed in Paleo Diet, especially in the post-workout period if you are an athlete or active at the gym. Sweet Potatoes are different from potatoes in that they do not contain several harmful substances such as saponins and lectins, which may increase your intestinal permeability (if consumed regularly) and rev-up your immune system.

The Glycemic Index (GI) of a 150-g Sweet Potato, boiled with its skin for 30 minutes, is 46. However, if baked for 45 minutes, the same Sweet Potato has a GI of 94 and a Glycemic Load (GL) of 42, both extremely high. Baking has essentially turned the Sweet Potato into candy. The way you prepare Sweet Potatoes makes a difference in their GI. It should be restricted if you are struggling with overweight, at least until your body weight normalizes.

These dramatic differences come from the way the starches in Sweet Potatoes gelatinize during cooking. Foods that turn viscous, or jelly-like, in your digestive tract have a lower GI because the gelatinous substance slows the release of the nutrients in the food. Baking your Sweet Potatoes instead of boiling them changes the quality of their starches and transforms this root vegetable from a moderate-GI food to a high GI-food.

Is the Sweetness of Sweet Potatoes a Concern for Those Who Worry About Their Blood Sugar?

Actually, Sweet Potatoes may be supportive of blood sugar regulation than regular white potatoes, even though they are sweeter. The “sweet” part of the Sweet Potato is fascinating from a health perspective. Without a doubt, cooked Sweet Potatoes taste sweeter than cooked “white” potatoes. Usually when one food tastes sweeter than another, it’s because it contains more sugar, which also gives it the potential to make our blood sugar less stable. With sweet versus regular potatoes, it is exactly the opposite. Sweet Potatoes, despite their sweetness, appear to act almost like an “anti-diabetic” food in some respects and do not appear to place our blood sugar at risk as much as their more common counterpart does.

This “blood-sugar-friendly” character of Sweet Potato seems related to two aspects of its composition. First, Sweet Potatoes are about twice as high in dietary fiber as ordinary Russet Burbank white baking potatoes, and this doubled fiber slows down digestion and the release of sugar. Second, Sweet Potatoes have actually been examined in the lab for their specific “anti-diabetic” effects. In a laboratory animal study, Sweet Potatoes were shown to be comparable to a prescription drug in enhancing the effectiveness of insulin under certain circumstances.

Homemade Post Workout and Sports Recovery Drink Recipe - P90x and GNC Recovery Drink Alternative

Note: If you are trying to lean out, this shake is not for you. Stick to protein until you have reached your desired weight, and then smartly add carbs back into your diet.

This post-workout shake is full of good carbohydrates and protein to aid recovery. Timing is everything. Prepare ahead and freeze in batches. The recovery drink should be consumed in the prime window, 15–30 minutes after a hard workout. Use the recipe as a guide and do not be afraid to add your favorite supplements.

Sweet potatoes, boasting almost double the amount of fiber as regular potatoes, sweet potatoes are a true nutritional powerhouse. Their bright orange hue reflects their high beta-carotene and vitamin C content. That is not all: they are also rich in vitamin D, iron, potassium, calcium, and manganese.


Serves 1

INGREDIENTS

1/2 cup boiled sweet potato mash
1 cup whole milk
2 egg whites (fresh eggs)
1/8 tsp ground cinnamon
1 pinch ground nutmeg
1 pinch ginger
1 pinch allspice

Optional supplements:

Branch chain amino acids (BCAA)
L-glutamine
R-lipoic acid (R-ALA)
Table salt


PREPARATION PROCEDURE:

1) To make mash: Place sweet potatoes in boiling water. Water should 0.5 inch above the sweet potatoes. Boil for 18 minutes or until easily pierced with a fork. Cool, scoop out flesh from skin. Discard skin. Purée flesh in food processor.

2) Put all ingredients in a blender and blend until smooth. If you are uncomfortable with consuming raw eggs, consider experimenting with Eggology. Place shake in a recovery container or Top Shaker Bottle and shake before drinking. Do your own research before starting a new supplement program.


About the Supplements

Branch chain amino acids (BCAA): Hard and long training causes the breakdown of muscles. BCAA helps blunt the effects of a hard workout, protecting the muscles from breakdown. Among the proteinogenic amino acids, there are three BCAAs: leucine, isoleucine and valine. Non-proteinogenic BCAAs include norvaline and 2-aminoisobutyric acid. The three proteinogenic BCAAs are among the nine essential amino acids for humans, accounting for 35% of the essential amino acids in muscle proteins and 40% of the preformed amino acids required by mammals.

R-lipoic acid (R-ALA) helps improve insulin sensitivity and has antioxidant effects. It also plays an important role in recharging vitamin C and E stores. Take 200–500 mg daily

Lipoic acid is present in almost all foods, but slightly more so in kidney, heart, liver, spinach, broccoli, and yeast extract. Naturally occurring lipoic acid is always covalently bound and not readily available from dietary sources. In addition, the amount of lipoic acid present in dietary sources is very low. For instance, the purification of lipoic acid to determine its structure used an estimated 10 tons of liver residue, which yielded 30 mg of lipoic acid. As a result, all lipoic acid available as a supplement is chemically synthesized

L-glutamine has been found to help with muscle recovery when training hard and to have immune-stimulating properties. Supplement with 10 grams post-workout.


If you do not want natural or homemade sports recovery drink, get the product regularly used and recommended by amateur and professional athletes... P90X Results and Recovery Formula 30-Day Supply. This product is also best-seller and highly rated on Amazon.com. Purchase using this link and get free SHIPPING and a DISCOUNT.


Quick Preparation Tips:

What is the Best Way to Select Sweet Potatoes?

1) The best tasting sweet potatoes are ones that are firm and free of any cracks, bruises or soft spots. By selecting the best tasting sweet potatoes, you will also enjoy sweet potatoes with the highest nutritional value. As with all vegetables, I recommend selecting organically grown varieties whenever possible.

2) Choose sweet potatoes with an orange hue; the deeper the color, the more beta-carotene the sweet potato contains. The sweet potato's skin, with its high concentration of vitamins and phytonutrients, deserves to be included in your meals.

3) Avoid sweet potatoes that are displayed in the refrigerated section of the produce department because the cold temperature negatively alters their taste. Be sure they have not sprouted and are not wrinkled.


Related Post: How Many Cups of Green Tea a Day for Weight Loss and Cancer Prevention?



References:

Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. 2006. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J. Nutr. 136 (1 Suppl): 269S–73S. PMID 16365096.

Dr. Brand-Miller, Jennie and Kaye Foster-Powell B.SC.  M. Nutri. & Diet; and Fiona Atkinson. 2014. The Shopper's Guide to GI Values: The Authoritative Source of Glycemic Index Values for More Than 1,200 Foods (The New Glucose Revolution Series). Da Capo Lifelong Books. ISBN-13: 978-0738217932.

Chang WH, Huang YF, Yeh TS et al. 2010 Sep 23. Effect of purple sweet potato leaves consumption on exercise-induced oxidative stress, and IL-6 and HSP72 levels. J Appl Physiol.

Failla ML, Thakkar SK and Kim JY. 2009 Nov 25. In vitro bioaccessibility of beta-carotene in orange-fleshed sweet potato (Ipomoea batatas, Lam.). J Agric Food Chem. 57(22):10922-7. 2009.

Mei X, Mu TH and Han JJ. 2010 Jun 23. Composition and physicochemical properties of dietary fiber extracted from residues of 10 varieties of sweet potato by a sieving method. J Agric Food Chem. 58(12):7305-10. 2010.

Packer, Lester; Patel, Mulchand S., eds. 2008. Lipoic Acid: Energy Production, Antioxidant Activity and Health Effects. Boca Raton, FL: CRC Press. ISBN-10: 1420045377.

Rajendram, Rajkumar (Editor), Victor R. Preedy (Editor), Vinood B. Patel (Editor). 2015. Glutamine in Clinical Nutrition (Nutrition and Health). Humana Press. ISBN-10: 1493919318

Tudor, Ashley. 2012. Sweet Potato Power: Smart Carbs; Paleo and Personalized. Victory Belt Publishing. ISBN-10: 1936608782


Try another homemade healthful recipe, get his now... How to Make Homemade Coconut Mayonnaise - Healthy Coconut Recipes



Watch YouTube.com Videos:

1) How to make a recovery drink with Performance Scientist Emma Anderson



2) If Sports Drink Commercials Were Honest

How to Make Homemade Coconut Mayonnaise - Healthy Coconut Recipes

Coconut oil has been unjustly criticized and is really one of the good fats. Coconut oil is made up primarily of saturated fat, a substance once avoided like the plague by health professionals. But coconut oil, now deemed a healthy saturated fat containing medium-chain fatty acids, actually reduces hunger and promotes higher fat burn—a one-two punch for weight management. It also lowers bad cholesterol while boosting brain function.

Coconut oil has been several decades it has been used in hospital IV solutions to feed critically ill patients and that it is a major component of baby formula because it provides many of the same nutrients as human breast milk.

Coconut oil could be used to treat a number of common illnesses and is considered by the United States Food and Drug Administration (FDA) to be a safe, natural food. (It is on the FDA’s exclusive GRAS list, which means it is “generally regarded as safe.”)

Solid at room temperature, coconut oil melts into a liquid quite easily and is great for sautéing kale and sweet potatoes. The flavor is mild and in most recipes, its presence is completely undetectable because of the small amount used. I prefer to buy and use virgin coconut oil (as opposed to refined coconut oil—the label is clearly marked), because more of the nutrients are kept intact this way. I often use Nature's Way Extra Virgin Organic Coconut Oil I bought from Amazon.com. It is best-seller and highly rated online from satisfied health enthusiast.

Coconut mayonnaise made with 100 percent virgin coconut oil, as in this recipe, tastes best when it is freshly made. When it is refrigerated, it tends to harden because the coconut oil solidifies. If you have mayonnaise left over after making this recipe and intend to use it a day or two later, bring it out of the refrigerator and let it sit at room temperature for about 30 minutes before using (depending on how warm your kitchen is). This will allow time for it to soften. The texture will not be as good as when it was freshly made, but it will still be usable.

Yield: 1/2 cup


INGREDIENTS:

1 egg
1 tablespoon apple cider vinegar
1/2 tablespoon prepared mustard
1/4 teaspoon paprika
1/4 teaspoon salt
1-1/4 cups melted virgin coconut oil


PREPARATION PROCEDURE:

1) Combine egg, vinegar, mustard, paprika, salt, and 1/4 cup of melted (not hot) virgin coconut oil in blender or food processor. Blend for about 60 seconds.

2) While machine is running, pour in the remaining coconut oil very slowly in a fine, steady stream. The secret to making good mayonnaise is to add the oil in slowly. Mayonnaise will thicken as oil is added.

3) Taste and adjust seasoning as needed. Each tablespoon of mayonnaise will contain about 1/2 tablespoon of virgin coconut oil.


Related Post: Best-Selling Gluten-Free Casein-Free (GFCF) Diet and Allergy-Based Cookbook



Reference:

Health Publica Icon Health Publications. 2003. Coconuts - A Medical Dictionary, Bibliography, and Annotated Research Guide to Internet References.  ICON Health Publications. ISBN-10: 0597838305



Watch Youtube Video: Dr Oz Reveals the Benefits of Coconut Oil

Classic French Apple Tart Recipe - Le Cordon Bleu

Remember to use cooking apples. Cooking apples or culinary apples, such as the Bramley, Empire, Northern Spy or Granny Smith. A cooking apple is an apple that is used primarily for cooking rather than eating raw. Cooking apples are larger, and can be tarter than eating varieties. It is more crisp and acidic than regular apples. Some varieties have a firm flesh that does not break down much when cooked.

Download the recipe now in PDF format at, Classic French Apple Tart Recipe - Le Cordon Bleu

Are you into healthy diet? Then you should eat sweet potatoes! Try this quick and easy recipe, please get it here... How to Make Patti Labelle's Sweet Potato Pie- Southern Soul Food Recipes

Best-Selling Gluten-Free Casein-Free (GFCF) Diet and Allergy-Based Cookbooks

Maintaining his special diet is very difficult, but not nearly as hard as living with a severely autistic child.
—Mother of a recovering autistic son

What is Gluten and Casein Free Diet?

A gluten-free casein-free diet (GFCF diet) or gluten-free dairy-free diet (GFDF diet) eliminates dietary intake of the naturally occurring proteins gluten (found in all products containing wheat, barley, rye, and commercially available oats), and casein (found most often in milk and dairy products) from a person's diet. Many gluten-free breads, pastas, and snacks are available commercially. Gluten-free cookbooks have been available for decades.

Casein is found in dairy products such as milk, butter or cheese, but is also present in smaller amounts in many substitute dairy products such as vegetarian cheese substitutes and whipped cream topping, which use casein to provide texture. Although advocates of the GFCF diet often recommend total elimination of dairy from the diet, whey protein is a different milk protein from casein.

Intake of gluten or casein can lead to food reactions in some people. Food reactions include food allergies, food sensitivities, and food intolerances, and they are not the same. The reactions that can cause ADHD or autism symptoms are food sensitivities and intolerances.

One of the most visible advocates for the GFCF/GFDF diet is the Autism Research Institute (ARI wiki page). The ARI recommends the GFCF/GFDF diet as a treatment for autism and related conditions. The organization believes that, "Dietary intervention is a cornerstone of an evidence-based medical approach, and there is convincing empirical evidence that special diets help many with autism." 

What is the Science Behind the GFCF Diet?

The possibility of a relationship between autism and the consumption of gluten and casein was first articulated by Kalle Reichelt in 1991. Based on studies showing correlation between autism, schizophrenia, and increased urinary peptide levels, Reichelt hypothesized that some of these peptides may have an opiate effect. This led to the development of the Opioid excess theory, expounded by Paul Shattock and others, which speculates that peptides with opioid activity cross into the bloodstream from the lumen of the intestine, and then into the brain. These peptides were speculated to arise from incomplete digestion of certain foods, in particular gluten from wheat and certain other cereals and from casein from milk and dairy produce. Further work confirmed opioid peptides such as casomorphines (from casein) and gluten exorphines and gliadorphin (from gluten) as possible suspects, due to their chemical similarity to opiates.

Support for the Opioid Theory

According to the research of Kalle Reichelt, M.D.:

a) Food-source opioids have been reported in the cerebrospinal fluid, breast milk, blood, and urine, particularly in patients with autism, depression, and schizophrenia.

b) Addictive behaviors are present when on glutens and casein, and withdrawal symptoms can occur with removal.

c) Opioids decrease in the urine of those on a GFCF diet.

d) For those with autism, as with morphine users, their pupils are small while “under the influence” and large when going through a period of abstinence.

e) Constipation, self-absorption, and insensitivity to pain are markers for opiate use and autism.

Reichelt hypothesized that long-term exposure to these opiate peptides may have effects on brain maturation and contribute to social awkwardness and isolation. On this basis, Reichelt and others have proposed a gluten-free casein-free (GFCF) diet for sufferers of autism to minimize the buildup of opiate peptides. Reichelt has also published a number of trials and reviews concluding that this diet is effective. 

Are There Any Helpful Tests to Do Before Starting the Diet?

Based on medical and nutrition expert's opinion that there are two types of tests that are often helpful to have at the beginning of this process:

a) For children with ADHD or autism: Blood testing for a disorder known as celiac disease.

b) For children with autism: Urine testing for opiate peptide residues caused by gluten, casein, and soy.

Lab tests provide important information regarding food reactions; however, the gold standard is still an elimination trial called “trial and response.”


--- The selected cookbooks on the list are best-sellers and have high ratings on Amazon.com. The cookbooks have recipes that work the first time and every time; it is as simple as that. It will keep you cooking for a long time--and guarantees flawless results. These are the recipes that shall make you to returns to it repeatedly because they are accessible, good for the body, and just plain scrumptious.

This is the complete directory of most popular gluten-free casein-free (GFCF) diet and allergy-based cookbooks ever. 


1) Danielle Walker's Against All Grain: Meals Made Simple: Gluten-Free, Dairy-Free, and Paleo Recipes to Make Anytime

2) Bestseller: Against All Grain: Delectable Paleo Recipes to Eat Well & Feel Great

3) The How Can It Be Gluten-Free Cookbook Volume 2

4) The How Can It Be Gluten Free Cookbook

5) The Everything Gluten-Free Slow Cooker Cookbook: Includes Butternut Squash with Walnuts and Vanilla, Peruvian Roast Chicken with Red Potatoes, Lamb ... Pumpkin Spice Lattes...and hundreds more!

6) Gluten-Free on a Shoestring: 125 Easy Recipes for Eating Well on the Cheap

7) The Gluten-Free Bible

8) Gluten Free Cookbook for Busy People on a Budget: 50 Delicious 30-Minutes-or-Less Recipes for Weight Loss, Energy & Optimum Health (Your Guide to Optimum Health) (Volume 1)

9) The Gluten-Free Almond Flour Cookbook

10) The Healthy Gluten-Free Life: 200 Delicious Gluten-Free, Dairy-Free, Soy-Free and Egg-Free Recipes!

11) 125 Best Gluten-Free Bread Machine Recipes

12) Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living

13) The Healthy Gluten-Free Life: 200 Delicious Gluten-Free, Dairy-Free, Soy-Free and Egg-Free Recipes!

14) Gluten-Free on a Shoestring Bakes Bread: (Biscuits, Bagels, Buns, and More)

15) Everyday Grain-Free Baking: Over 100 Recipes for Deliciously Easy Grain-Free and Gluten-Free Baking

16) Gluten-Free Artisan Bread in Five Minutes a Day: The Baking Revolution Continues with 90 New, Delicious and Easy Recipes Made with Gluten-Free Flours

17) Cooking Light Gluten-Free Baking: Delectable From-Scratch Sweet and Savory Treats

18) The Allergy-Free Pantry: Make Your Own Staples, Snacks, and More Without Wheat, Gluten, Dairy, Eggs, Soy or Nuts

19) Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living

20) The Beginner's Ultimate Autism Diet Cookbook: Gluten-Free Casein-Free Recipes for Autistic Children and Their Families

21) The Gluten Free Casein Free Soy Free Cookbook

22) The Super Allergy Girl Cookbook; Gluten-free Casein-free Nut-free

23) Wheat-Free, Gluten-Free Cookbook for Kids and Busy Adults, Second Edition

24) The Spunky Coconut Cookbook: Gluten Free, Casein Free, Sugar Free

25) No Gluten, No Dairy, No Problem!: Your Success Guide to the Gluten-Free, Casein-Free Diet

26) Everyday Classics: Essential Gluten-Free, Dairy-Free and Egg-Free Recipes

27) Autism Cookbook: 101 Gluten-Free and Allergen-Free Recipes

28) Whole Food Dump Dinners: 30 Day Food Fix - Clean Eating With One Pot (Dairy Free, Gluten Free, Grain Free, Legume Free)

29) Gluten-Free & Vegan for the Whole Family (EBK): Nutritious Plant-Based Meals and Snacks Everyone Will Love

30) Great Gluten-Free Vegan Eats From Around the World: Fantastic, Allergy-Free Ethnic Recipes

31) Très Green, Très Clean, Très Chic: Eat (and Live!) the New French Way with Plant-Based, Gluten-Free Recipes for Every Season

32) #1 Best Sellerin Baby Food Cooking: The Baby and Toddler Cookbook: Fresh, Homemade Foods for a Healthy Start

Dumke, Nicolette

33) The Ultimate Food Allergy Cookbook and Survival Guide: How to Cook with Ease for Food Allergies and Recover Good Health

34) Allergy Cooking with Ease: The No Wheat, Milk, Eggs, Corn, and Soy Cookbook

35) Easy Bread making for Special Diets: Use Your Bread Machine, Food Processor, Mixer, or Tortilla Maker to Make the Bread YOU Need Quickly and Easily

Fenster, Carol, Ph.D.

36) 125 Gluten-Free Vegetarian Recipes: Quick and Delicious Mouthwatering Dishes for the Healthy Cook

37) 100 Best Quick Gluten-Free Recipes (100 Best Recipes) 

38) Cooking Free: 200 Flavorful Recipes for People with Food Allergies and Multiple Food Sensitivities

39) Special Diet Celebrations: no wheat, gluten, dairy, or eggs 

40) Special Diet Solutions: Healthy Cooking Without Wheat, Gluten, Dairy, Eggs, Yeast, or Refined Sugar

41) Gluten-Free Quick & Easy: From Prep to Plate Without the Fuss - 200+ Recipes for People with Food Sensitivities

42) 1,000 Gluten-Free Recipes (1,000 Recipes)

Hagman, Bette

43) The Gluten-Free Gourmet: Living Well without Wheat, Revised Edition

44) The Gluten-Free Gourmet Bakes Bread: More Than 200 Wheat-Free Recipes

45) The Gluten-Free Gourmet Cooks Fast and Healthy: Wheat-Free and Gluten-Free with Less Fuss and Less Fat

46) The Gluten-Free Gourmet Cooks Comfort Foods: Creating Old Favorites with the New Flours

47) The Gluten-free Gourmet Makes Dessert: More Than 200 Wheat-free Recipes for Cakes, Cookies, Pies and Other Sweets

48) Everyday Gluten Free Cooking: Living Well without Wheat

49) More from the Gluten-free Gourmet: Delicious Dining Without Wheat

Hammond, Leslie and Rominger, Marie

50) The Kid-Friendly Food Allergy Cookbook: More Than 150 Recipes That Are Wheat-Free, Gluten-Free, Dairy-Free, Nut-Free, Egg-Free, and Low in Sugar

Hills, Hilda

51) Good Food, Milk Free, Grain Free

Jackson, Luke

52) A User Guide to the GF/CF Diet for Autism, Asperger Syndrome and ADHD

Korn, Danna

53) Wheat-Free, Worry-Free: The Art of Happy, Healthy, Gluten-Free Living

Kruszka, Bonnie

54) Eating Gluten-Free with Emily: A Story for Children with Celiac Disease

Lewis, Lisa

55) Special Diets for Special Kids: Understanding and Implementing a Gluten and Casein Free Diet to Aid in the Treatment of Autism and Related Developmental Disorders

56) Special Diets for Special Kids, Two: New! More Great Tasting Recipes & Tips for Implementing Special Diets to Aid in the Treatment of Autism and Related Developmental Disorders

57) Special Diets for Special Kids, Volumes 1 and 2 Combined: Over 200 REVISED and NEW gluten-free casein-free recipes, plus research on the positive ... ADHD, allergies, celiac disease, and more!

Matthews, Julie

58) Cooking to Heal 

Prasad, Ramen

59) #1 Best Seller in Cystic Fibrosis: Recipes for the Specific Carbohydrate Diet: The Grain-Free, Lactose-Free, Sugar-Free Solution to IBD, Celiac Disease, Autism, Cystic Fibrosis, and Other Health Conditions (Healthy Living Cookbooks)

Robertson, Robin

60) 366 Simply Delicious Dairy-Free Recipes

Segersten, Alissa and Malterre, Tom

61) #1 Best Seller in Low Cholesterol Cooking: The Whole Life Nutrition Cookbook: Over 300 Delicious Whole Foods Recipes, Including Gluten-Free, Dairy-Free, Soy-Free, and Egg-Free Dishes

Semon, Bruce and Kornblum, Lori

62) Feast Without Yeast: 4 Stages to Better Healthy

Vess, Sueson

63) Special Eats: Simple, Delicious Solutions for Gluten-Free & Dairy-Free Cooking


OTHER COOKBOOKS WITH EASY-TO-ADAPT RECIPES

Barnes, Lisa

64) The Petit Appetit Cookbook: Easy, Organic Recipes to Nurture Your Baby and Toddler

Fallon, Sally, and Enig, Mary

65) Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats

Katzen, Mollie

66) Salad People and More Real Recipes: A New Cookbook for Preschoolers and Up

Olson, Cathe

67) Simply Natural Baby Food: Easy Recipes for Delicious Meals Your Infant and Toddler Will Love

Vann, Lizzie

68) Organic Baby & Toddler Cookbook

Yaron, Ruth

69) Super Baby Food

Young, Nicole

70) Blender Baby Food: Over 175 Recipes for Healthy Homemade Meals



Reference:

Compart, Pamela, M. D., and Dana Laake, MS, LDN. 2009. The Kid-Friendly ADHD & Autism Cookbook, Updated and Revised: The Ultimate Guide to the Gluten-Free, Casein-Free Diet. Winds Press. ISBN-10: 159233394X

Kaskel, Larry, M.D. and Michael Kaskel R.N. 2014. Dr. Kaskel's Living in Wellness, Volume One: Let Food Be Thy Medicine. Lulu Publishing Services. ISBN-10: 1483407144

Wahls, Terry, M.D. and Eve Adamson. 2014. The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles. Avery. ISBN-10: 1583335544



RELATED POST: 26 Best Vegetarian Diet Cookbooks of All Time (2016) - Book Reviews

Patti Labelle's Turkey and Broccoli Fettuccine in Herb Cream Sauce - Leftover Turkey Recipes

Did you know?

Roman farmers, who must have been more poetic than their contemporary counterparts, are said to have called broccoli “the five green fingers of Jupiter.” The word has a more prosaic derivation, however, coming from the Latin bracchium, “a strong arm or branch,” in reference to its shape. According to Pliny the Elder, Drusus, the eldest son of Emperor Tiberius ate so much broccoli that his urine turned bright green! 

I say it’s spinach and I say the hell with it. E. B. White wrote the caption that became this catchphrase, for a 1928 Carl Rose cartoon in the New Yorker showing a spoiled little girl who rejects her mother’s offer of broccoli with these words—which have come to mean, “When I’m indulging my prejudices I don’t want to be confused with facts.” The phrase’s abbreviated form, spinach, however, means the same as boloney, malarkey, bull, etc. In 1991 President George Bush joined the ranks of broccoliphobes when he told the press that he hates the stuff. President Clinton has gone on record that he likes it.

Make 6 servings

INGREDIENTS:

8 ounces dried fettuccine noodles
4 cups broccoli florets (about 1 large head broccoli)
4 boneless, skinless turkey breast cutlets (about 1 pound) or you can use roasted turkey leftover. You can also use smoked turkey for smoky-grilled taste.

1 teaspoon salt
1 teaspoon poultry seasoning
1/2 teaspoon freshly ground black pepper
8 ounces reduced-fat ricotta cheese
1/2 cup fat-free half-and-half
1/3 cup grated Parmesan cheese
1/4 teaspoon red pepper flakes
1 tablespoon chopped fresh oregano or 1 teaspoon dried
1 tablespoon chopped fresh basil or 1 teaspoon dried


COOKING PROCEDURE:

1) Cook the noodles according to the package directions, leaving out any butter or salt. 

2) Add the broccoli to the pasta water during the last 5 minutes of cooking. Drain and return the mixture to the pasta pot.

3) Meanwhile, sprinkle the turkey with 1/2 teaspoon of the salt, 1/2 teaspoon of the poultry seasoning, and 1/4 teaspoon of the black pepper.

4) Coat a large deep skillet with fat-free cooking spray and heat over medium heat. Add the turkey and cook until no longer pink in the center, 2 to 3 minutes per side. Remove to a cutting board. When cool, cut into bite-size pieces.

5) In the same saucepan used to cook the turkey, combine the ricotta cheese, half-and-half, Parmesan cheese, red pepper flakes, oregano, basil, remaining 1/2 teaspoon salt, remaining 1/2 teaspoon poultry seasoning, and remaining 1/4 teaspoon black pepper. Cook over medium-low heat, stirring frequently, until the sauce thickens slightly, about 8 minutes. Stir in the cooked chopped leftover roasted/smoked turkey or turkey breast and cook for 5 minutes.

6) Add a small amount of the sauce to the pasta and broccoli mixture and toss to moisten. Divide the pasta mixture among 6 plates and top with the turkey mixture.



RELATED HEALTHFUL RECIPES:

1) How to Make Patti Labelle's Sweet Potato Pie - Soul Food Recipes

2) Mongolian Turkey and Broccoli Stir-fry - Easy Leftover Turkey Recipes


Calorie Count:

Per Serving: 310 calories, 34 g protein, 31 g carbohydrate, 7 g fat, 3.5 g saturated fat, 65 mg cholesterol, 5 g dietary fiber, 710 mg sodium


Diet Exchanges: 3 very lean meats, 1 fat, 1 starch, 2 vegetables, or 2 carbohydrate choices



Learn... How to Keep Cooked Broccoli Bright Green?



Reference:

Labelle, Patti. 2004. Patti Labelle's Lite Cuisine. Gotham. ISBN-10: 159240085X

Mongolian Turkey and Broccoli Stir-fry - Easy Leftover Turkey Recipes

Sichuan peppercorns and crushed red pepper give authority to this zesty stir-fry. Scotch may seem like an odd ingredient, but it actually resembles Chinese rice liquor. Sichuan peppercorns can be found at Asian grocers and many supermarkets, but look at them closely. They should be wrinkled and rust-colored—white peppercorns are sometimes mislabeled as Sichuan.

Makes 4 to 6 servings

INGREDIENTS:

Make Ahead: Make the stir-fry just before serving.

3 cups broccoli florets
1 tablespoon vegetable oil
2 scallions, green and white parts, chopped
1 medium red bell pepper, seeded and cut into 1/2-inch wide strips
2 tablespoons shredded fresh ginger (use the large holes of a box grater)
2 garlic cloves, minced
1 pound leftover roasted turkey, cut into 1/2 × 2-inch strips
1 and 1/2 cups turkey or chicken broth, preferably homemade, or canned reduced-sodium broth 1/3 cup soy sauce

1/4 cup Scotch whiskey or dry sherry
2 tablespoons dark Asian sesame oil
3/4 teaspoon crushed Sichuan peppercorns (use a mortar and pestle or crush under a heavy saucepan)

1/2 teaspoon crushed hot red pepper flakes
1 tablespoon plus 1 teaspoon cornstarch
Hot cooked rice, for serving


COOKING PROCEDURE:

1) In a large (12-inch) nonstick skillet, bring the broccoli and 1 cup water to a boil over high heat. Cover tightly and cook until the broccoli is crisp-tender, 2 to 3 minutes. Drain the broccoli and set aside. Dry the skillet and return to the stove.

2) Add the oil to the skillet and heat until very hot. Add the scallions, red bell pepper, ginger, and garlic. Stir until the mixture is fragrant, about 30 seconds. 

3) Add the leftover turkey strips and 1/2 cup of the stock. Cover and cook until the turkey is heated through, about 2 minutes.

4) In a medium bowl, mix the remaining 1 cup stock with the soy sauce, Scotch, sesame oil, peppercorns, and hot red pepper flakes. Add the cornstarch and whisk to dissolve. Stir into the skillet and cook until boiling and thickened. Stir in the reserved broccoli. 

5) Serve immediately, spooned over bowls of rice (optional).


Related Post: What does broccoli do for your body? What are the Broccoli Benefits? Read at... Broccoli Benefits: Super Food Broccoli (Brassica oleracea Italica)

How to Cook Broccoli Correctly to Preserve Bright Color and Prevent Nutrient Loss 

Many older recipes boil green vegetables too long and the result is a pile of mushy, army-green broccoli. Barely cooking these vegetables, however, results in the opposite problem. They look great but taste raw and woody. How do you cook these vegetables so they are tender and still brilliantly colored? It is all about a high-heat blanch followed by an ice-cold shock.

When cooking green vegetables so that they remain bright and tender, not brown and mushy, the ability to abruptly stop the cooking process through the use of an ice bath is necessary.

Why? Blanching vegetables in boiling, salted water for four minutes first begins to break down the cell structure of the broccoli. The pectin within starts to break down and dissolve, and therefore the texture of that veggie moves from tough toward tender. Likewise, the heat evaporates some of the excess air within the vegetable cells, enhancing its color from a muted green to an emerald green. This is all good.

How to Keep Cooked Broccoli Bright Green?

Cooking does not always stop when the food leaves the pot (or oven, or pan). According to the principles of carryover cooking, unless cooked vegetables receive an ice-water bath immediately after exiting the pot of boiling water, they will continue to cook. When our blanched broccoli was placed in a bowl (without an ice bath), the individual stalks were hot and as they sat piled together they shared their heat, continuing to cook. The result is that the cell structures continue to degrade, turning the vegetables mushier by the minute. It also gives more time for the chlorophyll, responsible for color, to lose its magnesium ion and fade into a drab olive green. In an ice bath, however, the heat that is already inside the vegetables will reverse direction and flow into the cold water, preventing further cooking. The cold water surrounding the vegetables also stops the heat from transferring from one piece to another. 


How Long Does It Take to Cook or Steam Broccoli?

Vegetable: Broccoli

Preparation: Florets cut into 1- to 1½-inch pieces, stalks peeled and cut into 1/4-inch pieces

Boiling Time: 2 to 4 minutes

Steaming Time: 4 to 6 minutes



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Cooked Broccoli Florets Nutrition

Nutrition Facts
Amount Per 1 NLEA serving (148 g)

Calories 50

	% Daily Value*
Total Fat 0.5 g	0%
Saturated fat 0.1 g	0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg	0%
Sodium 49 mg	2%
Potassium 468 mg	13%
Total Carbohydrate 10 g	3%
Dietary fiber 3.8 g	15%
Sugar 2.5 g
Protein 4.2 g	8%
Vitamin A	18%
Vitamin C	220%
Calcium	7%
Iron	6%
Vitamin D	0%
Vitamin B-6	15%
Vitamin B-12	0%
Magnesium	7%

*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.



Reference:

The Editors of America's Test Kitchen and Guy Crosby PhD (Author). 2012. The Science of Good Cooking (Cook's Illustrated Cookbooks). Cook's Illustrated; First edition. ISBN-10: 1933615982