Healthy Coconut Shrimp

by admin | Aug 1, 2014 | Tips and Recipes

Shrimp have many health benefits and best of all they are low in calories & high in protein.

Bang for Your Buck = EAT Shrimp!

EAT A LOT = HIGH level of NUTRIENTS & Little Calories!!

Health Benefits of Shrimp:

• Contain many nutrients such as protein, vitamin B12, B6, niacin, choline, pantothenic acid, copper, magnesium, phosphorus, and zinc.
• High in an antioxidant/ant inflammatory called astaxanthin. Astaxanthin is a carotenoid which may decrease the risk of colon cancer and diabetes. Very few fish contain this high level of astaxanthin.
• High in the antioxidant mineral selenium, which is easily absorbable when derived from shrimp. Selenium has been shown to decrease the risk of cardiovascular disease, diabetes, decreased cognitive function, and depression.
• High in omega-3 fat (EPA and  DHA). EPA and DHA consumption are important for cardiovascular and nervous system health. They are much higher in Omega-3s than omega 6s which is associated with decreased risk of obesity, high blood pressure, and diabetes.

You should only eat wild caught shrimp to avoid chemicals used in farming and decreased nutritional/mineral content.  

Coconut Shrimp Recipe
Ingredients:

• 12 jumbo shrimps
• 2 tbsp coconut flour
• ½ cup shredded coconut
• 1 egg
• 1 tbsp Himalayan Sea Salt (or regular sea salt if that’s all you have)
• ½ cup coconut oil for frying (not needed if you bake them)

Directions: 

You will need 3 separate bowls for the first 3 steps:

1. In bowl 1, combine 2 tbsp coconut flour with a pinch of salt and pepper (more or less to personal preference)
2. In bowl 2, whisk an egg
3. In bowl 3, combine remaining coconut flour, shredded coconut, salt, and coconut sugar
4. Dip rinsed and dried shrimp into plain mixture (bowl 1)
5. Dip into egg (bowl 2)
6. Dip into coconut mixture (bowl 3) and press down to coat

Cooking

• Heat ½ cup coconut oil and fry shrimp fir 3-5 min until golden brown.

OR

• Preheat oven to 400
• Grease baking sheet
• Bake for 10 minutes each side until golden brown

Enjoy! Find other Recipes and Hormone advice on our Blog.

– Sarah (RN, Innovative Directions in Health)

Refreshing Cucumber Banana Smoothie

by admin | Jul 21, 2014 | Tips and Recipes

This Cucumber Banana Smoothie is one of my favorite green smoothies for lunch or mid-day as it is refreshing and light!

Did you know how hydrating cucumbers are? They 95% water and little calories. Because of the high water content, cucumbers work best blended with a creamy fruit like a banana!

Cucumbers not only keep the body hydrated, they replenishing it with the vitamins and minerals that it contains: Vitamins K, C, B5, A, Potassium and Magnesium. They are also anti-inflammatory and the dietary fiber in the cucumber is very effective in driving way toxins from the digestive tract.

Try this smoothie after a long day at the beach or pool for hydration!

Cucumber Banana Smoothie Recipe

• 2 cups Almond Milk (unsweetened)
• 1 TBSP Organic Maple Syrup
• 2 Bananas
• Large Handful of Organic Kale/Spinach
• 1 Medium Cucumber
• Ice optional
• Of course you can always add in protein, anti-oxidants such as chia/flax seeds, etc.

Enjoy! I am looking for a good coffee smoothie to try out. Does anyone have any suggestions? Post on our Facebook or email me at lisa@idinhealth.com.

-Lisa

Raw Seed Crackers

by admin | Jul 19, 2014 | Tips and Recipes

WE ALL LOVE CRACKERS AND CHEESE!

Hello everyone! What a wonderful journey with Innovative Directions in Health! Not only do we get balanced with our hormones, sleep great and have tons of energy…we get fabulous recipes that are so good for us we can’t believe we can eat them guilt free! Isn’t that a novelty after age 40..good food and snacks that our bodies need?!

Here is another big WINNER for you!

SEED CRACKER Recipe

• 1/4 cup chia seeds
• 1/4 cup raw pumpkin seeds
• 1/4 cup sesame seeds
• 1 tsp dried basil
• 1/2 tsp fennel seeds
• 1/4 tsp sea salt
• 1/4 tsp black pepper
• 1/4 tsp cayenne pepper (optional)
• 8 oz shredded cheese of your choice
• Heat oven to 275 degrees
• Combine everything except the cheese in a bowl
• Line a rimmed baking sheet with parchment paper.
• Spread the seed/herb mixture evenly on the parchment paper-lined baking sheet
• Sprinkle the shredded cheese EVENLY on top

Bake for 20 – 30 minutes until they are crispy. You can leave in longer to make sure they are very crispy.

Let cool and remove form parchment paper. Break into pieces and put in a cookie tin with parchment paper between layers. These keep for about a month but in our house only a day or so because they are so so good!

Try them with sliced avocado on top…or a little farmers cheese and sardines..or just alone. These are wheat free and loaded with protein and good fats. Your body will be so happy!

Enjoy!! Let us know what you think! Leave a comment on Innovative Directions in Health’s Facebook page.

– Susie

“Raw” Chocolate Nut Truffle Bites

by admin | Jul 11, 2014 | Tips and Recipes

WHO DOESN’T LOVE CHOCOLATE TRUFFLES!

WE hear it over and over again…chocolate is good for you! YES…DARK chocolate is good for you..but after buying many varieties of “good for you dark chocolate bars” I need variety! A truffle perhaps? 

Let me open your eyes to heaven in a chocolate ball! I make these by the dozens and keep them in a tin the freezer. They are so delightful, filling and satisfying that you won’t believe they are very good for you. They are loaded with chia seed protein, good fat coconut oil, and wonderful nut butters of your choice.

RAW SEED CHOCOLATE BALLS Recipe (Recipe from Anna Gates)

• 1 cup sunflower seed butter (or almond, or nut butter of your choice)
• 3 cups unsweetened organic coconut flakes
• 2/3 cup good cocoa
• 1/2 cup agave (you can play with this amount or use 1/4 cup honey instead)
• 1/2 tsp sea salt
• 1 tsp vanilla
• 1/2 cup chia seeds
• 1/2 cup hemp seeds
• 1/2 cup coconut oil
• 1 pkg lilly’s chocolate chips (these have no added sugar and are a good dark chocolate but totally optional)

Combine all in a food processor or Kitchen aid until blended. Form into balls and roll in a little of the shredded coconut or the chocolate chips. Keep in a tin in the freezer. Use parchment between the layers.

ENJOY! More recipes to come and an update my bio-identical hormone therapy with Dr. Sinda is going. Make sure to subscribe to the blog so messages come straight to your inbox!

– Susie Ries

Beet n Berry Smoothie

by admin | Jul 6, 2014 | Tips and Recipes

There are so many fun options available at the Farmers Market, why not try something new?!

I bought some fresh beets at the farmers market. I am not one to eat beets and am not particularly fond of their flavor but I gave it a shot adding them to my smoothie. I tried making it a couple different ways and I was pleasantly surprised and loved the color….you can’t go wrong with a Bright Pink drink for breakfast or lunch!!

Beets are rich in folate, vitamin C and compounds called glycine betaines and are known as a blood purifier and blood builder that help in the creation of red blood cells. These blood-red root veggies are great blood-builders with their high content of iron and other important minerals and make a tasty smoothie!

Beet n Berry Smoothie Recipe
Serves 2 

• 2 cups unsweetened almond milk
  • Ice – optional
  • 1 cup frozen blueberries
  • 1 cup frozen strawberries or cherries (the beet flavor was less noticeable with cherries)
  • 1 medium beet raw (peel with a carrot peeler and dice)
  • Handful of Organic Kale 
  • 1 Banana
  • 1 Tbsp Chia Seeds
  • 1 Scoop Vanilla Protein Powder
  • 1 Tablespoon Organic Honey

I want to hear what you all think so leave a comment on our Facebook site or send me an email (lisa@idinhealth.com)

– Lisa

Juicing vs Smoothies

by admin | Jun 16, 2014 | Tips and Recipes

If you are you looking to boost your intake of fresh vegetables and fruits or need an on-the-go-meal that provides nutrients to keep you full, you should know the difference between choosing to juice or make a smoothie!

So what is the difference?

Juicing
A juice is the liquid of the plant.  Juicing removes all of the fiber and some of the protein from the plants. Your body does not have to do any digestive work in order to extract the nutrients, as they are absorbed directly into your blood stream. You can juice any plant that has juice to extract.  Fruits, vegetables and herbs are the most common juice ingredients. Juices are particularly good for people who have damaged digestive systems and have difficulty digesting vegetables. Juices are great to have when you want to do a cleanse of your body.  This is because your body will not be putting any effort towards digestion, so all that energy can be directed to ridding the body of toxins. It also allows the body to focus on healing while still providing nutrients to your body that would not be present during a water fast. Just remember, when you remove the fiber from the produce, the liquid juice is absorbed into your blood stream quickly. If you are only juicing fruits, this would cause a rapid spike in blood sugar and unstable blood sugar levels.

Smoothies
A smoothie is composed of blended foods.  Foods have been broken down into liquid form, while still retaining all of their fiber. Because the fibers are slightly broken down but not removed, your body will still have to do some digestive work in order to digest your smoothie. Smoothies are a little more versatile in the ingredients that work well within them. You can do greens, other veggies, fruits, nuts, seeds, superfoods, protein supplements, herbs, spices, really anything you can add to a smoothie!

Smoothies are great for a quick meal on the go and for a meal before or after a workout. They are light enough that they won’t weigh you down but they are substantial enough that you won’t feel hungry again in 15 minutes. You can also pack them full of ingredients that will help with your recovery after a workout. Smoothies are also great for those who are coming off of a fast, as it will help to re-introduce your body to solid foods in a more gradual way. Smoothies help to cleanse out your colon, because they contains the fiber that will help to “sweep” out your intestinal tract. These fibers will bind to toxins and flush them out of your system.

Both juicing and smoothies have their health benefits and taste delicious. Submit your favorite recipe to us in our contact form. WIN a mystery Goodie Bag If yours is posted on our Facebook site!