Insanely Good Gluten & Dairy Free Chocolate Brownies

Insanely Good Chocolate Brownies: Gluten & Dairy Free

From RebeccaKatz.com

Ingredients

• 2/3 cup almond flour or meal
• 2 tablespoons natural unsweetened cocoa powder
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon baking soda
• 1/8 teaspoon sea salt
• 8 ounces dark chocolate (68% to 72% cacao content), chopped
• 1/3 cup extra-virgin olive oil
• 2 organic eggs
• 1/3 cup maple sugar
• 1/3 cup Grade A Dark Amber maple syrup
• 1 teaspoon vanilla extract
• 1/2 cup coarsely chopped walnuts

Instructions

1. Preheat oven to 350 degrees.
2. Line an 8-inch square baking pan (see note) with two pieces of foil long enough to overlap on all four sides. Lightly oil the foil. Put the almond flour, brown rice flour, cocoa powder, cinnamon, baking soda, and salt in a bowl and stir with a whisk to combine.
3. Put half of the chocolate in a heatproof bowl and set the bowl over a saucepan of simmering water. Heat, stirring often, just until the chocolate is melted and smooth.
4. Remove from the heat and whisk in the olive oil. Crack the eggs into a large bowl and whisk until frothy.
5. Slowly add the maple syrup and maple sugar, whisking all the while, and continue whisking until the mixture is smooth. Add the vanilla extract, then gradually add the chocolate, whisking vigorously all the while, and continue whisking until smooth and glossy. Add the flour mixture and beat for about 1 minute. Stir in the remaining chocolate and the walnuts. Scrape the mixture into the prepared pan and smooth the top with a spatula.
6. Bake for 30 minutes or until a toothpick inserted in the center comes out clean. Let cool  to room temperature in the pan, then cover and refrigerate for at least 1 hour before cutting into 16 brownies.

ENJOY!

Pumpkin Spice Creamer

• 1 whole can organic coconut milk
• 1 cup organic pumpkin puree
• 1 tsp pumpkin pie spice
• 1/2 tsp cinnamon
• 6 tbsp pure organic maple syrup
• 1 tsp pure vanilla extract

In a saucepan, combine all ingredients and heat over medium-low heat, stirring until well combined.

Pour into a mason jar and let cool. Once cooled, store in the refrigerator.

Use with your favorite coffee or tea as you would any other creamer. For an even smoother latte, blend together your coffee and pumpkin creamer in a blender.

Journeying the Bright Road of Health

I can't believe that October is already here! We have had beautiful, gentle, much needed rain in San Antonio. I will be planting my broccoli, lettuce, and beets this weekend. Some friends have agreed to help. I now have a community garden! I love eating and sharing food that I have grown myself. I would love you to email me pictures of what you're growing. Check out pictures of my gardening progress on facebook. 
 

We had the first Joy of Nourishment class at the Integrative Healing Institute last month. We talked about what we were wanting for ourselves, began looking at the anti inflammatory pyramid, and shared some great treats. Click here for the recipe for the Quinoa Taco Salad that we sampled. 

The next Joy of Nourishment class is October 10 at the Integrative Healing Institute. Come join us at 6:30 PM and check out what I do with this fun pumpkin!

Our October class will focus on Healing Lunchables.  A common concern shared in the first class was avoiding the drive through. As we continue to reconnect with the joy of nourishment, we will learn about vegetables, the base of the anti inflammatory pyramid. We will explore ways to incorporate veggies into quick, easy, on the go treats that will keep us far from the drive through snare.  We will continue to ask powerful questions about nourishment and come up with simple and effective strategies for maximizing our health and gaining the freedom to live our best life. Hope to see you there!!! MORE INFO & REGISTRATION 

Lastly if you are interested in learning more about integrative medicine and finding a health care provider that truly listens to you and looks at your whole picture, please join me for a free, one on one, 20 minute consult. To schedule simply call our office at  (210) 888-1817.

If you are looking for a speaker for your next meeting, please email me at lynda@lyndasherland.com

I'm here if you need me!

My best,

Lynda Sherland, APRN, FNP
Integrative Nurse Practitioner

P.S. I have just published my latest ebook: Am I Allowed to Eat That? 5 Ways to Put Compassionate Eating into Practice! As a gift I would love to send you a complimentary copy! Just use the code: WELCOMEGIFT at Checkout!

Integrative Family Medicine
18720 Stone Oak Parkway
San Antonio, TX
(210) 888-1817

About Lynda
Lynda Sherland, APRN, FNP is a Family Nurse Practitioner practicing at Integrative Family Medicine in San Antonio, TX. She is a graduate of the University of Arizona Center for Integrative Integrative Medicine Fellowship Program created by Dr. Andrew Weil.

Lynda is a primary care practitioner who provides integrative medicine consultation. Her mission is to create safe space for healing. Her passion is food as medicine. She also speaks in the community and offers cooking classes that emphasize preparing delicious, nutrient dense, anti inflammatory meals for people seeking the freedom to live their best life. Read More → 

Quinoa Taco Salad Recipe

Ingredients

• 2 1/2 cups water
• 1/2 teaspoon sea salt
• 1 1/2 cups mixed quinoa, rinsed well in cold water and drained
• 2 teaspoons ground cumin
• Pinch of cayenne
• ¼ cup hemp seeds (optional)
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 3 cloves garlic, minced and let sit for 10 minutes
• 1 cup chopped tomatoes
• 1/2 cup finely diced red bell pepper
• 2 tablespoons chopped fresh cilantro, oregano, and/or parsley
• 1 bunch chopped spinach (may substitute swiss chard, romaine lettuce or any green that you prefer)
• Toasted pumpkin seeds

Instructions

Put the water and 1/4 teaspoon of the salt in a large saucepan and bring to a boil over high heat. Stir in the quinoa. Decrease the heat to low, cover, and cook for 15 to 20 minutes, until the water is absorbed. Remove from the heat. Add the cumin, cayenne, and remaining 1/4 teaspoon of salt and fluff with a fork until well combined. While quinoa is cooking, saute onion in olive oil until it it is translucent and begins to turn yellow. Add minced garlic and saute 3 more minutes. Add to the quinoa and transfer to a bowl and let cool to room temperature  Add the chopped tomatoes, red bell pepper, oregano, cilantro, Lime Vinaigrette Dressing and fold until well combined. Taste; you may need to add a pinch or two of salt, a squeeze of lemon or lime juice, or a dash of olive oil.

Cilantro Lime Vinaigrette

Adapted from Healthy Mind, Rebecca Katz with Mat Edelson

MAKES ABOUT 1/2 CUP • PREP TIME: 5 minutes • COOK TIME: not applicable

• 1/2 cup cilantro
• 1/2 cup extra-virgin olive oil
• 1 teaspoon lime zest
• 3 tablespoons freshly squeezed lime juice
• 1 ground cumin
• 1/2 teaspoon Grade B maple syrup
• 1/2 teaspoon salt

Put all the ingredients in a small food processor and process about a minute, until smooth.

A Healing LIfe

A friend shared her intention to stay as far away from a healthcare provider as possible. Perhaps this is a fear rather than an intention. In the past, she has been anxious about going to the doctor, a story I often hear. The fear escalated to the level of panic attacks when several loved ones died this year. She came to associate her pain and grief with hospitals and health care providers’. The thought of an urgent care clinic for a sinus infection strikes terror in her heart. She cannot imagine seeing a healthcare provider on a routine basis. If she does manage to see someone, her blood pressure sky rockets. She feels trapped. Her fear is blocking her off from support and care around her health.

Unfortunately, this scenario is all too common in health care. People try many things to make changes and live a healthier life. They suffer disappointment when they are unsuccessful. Where to start? Frustrated, hopeless, afraid. They long to have their story heard but the doctor’s office has become a place of anxiety. Fifteen minutes visits, only one problem allowed, little time for questions. Patients are frustrated. Healthcare providers are frustrated. No safe space for my friend to explore the panic. No safe space to heal.

Finding a healthcare provider who is willing and to explore a unique, personal definition of health is a challenge. A provider who spends time with patients. Someone who listens and helps articulate an intention to live a healthier life. A relationship, a partnership, a collaboration in exploring what healthier looks like.  An intention spoken out loud with a supportive partner is powerful and life changing. It sets up loving, safe accountability. Think about an intention, a purpose, an aim that you have today for your health. Share it with someone you trust. Experience healing.

Looking for the magic?

Oh my gosh, I was robbed this morning. I have a magic wand that I place next to my bed every night and when I woke up this morning, it was gone. Foiled again. I long to bring the magic today, to give everyone the body of their dreams. I want them to feel like a million bucks  What’s a gal to do? How do I give searching souls what they want?

Many people come to my office with the goal of losing weight. Our culture tells us that if we get thin, the world will become a magical place. We will have the money, the car, the partner, the clothes of our dream. How much money is spent chasing this pipe dream? People want to know what they need to “cut out”. They want “a diet”. They come in search of the magic. I watch patients, family members, friends lose weight, gain weight, lose weight, gain weight. The 40’s hit and it's simply gain weight. No loss in sight. Weight loss clinics abound offering the magic, for quite a price I might add. The food plans that I see are calorie restrictive, often highly processed foods, liquid supplements. The body is shocked. This works for a few. For most, once food is added back, the weight begins to climb.

I wonder, rather than deprivation, giving up the foods you love, would be you be willing to add something?  There are many delicious foods that are simple to prepare. What would you like to add?  Often the response is, “I don’t know how to cook”, “Healthy foods taste like cardboard”, “I don’t like salad.”  I will let you in on a little secret, (whisper voice) fresh food is easy!  A little olive oil, salt and pepper, some lemon juice perhaps and, oh wow, magic happens right in the kitchen. It doesn’t have to be difficult or time consuming. Wait….I found my wand. It’s in the kitchen. Food is magical medicine. Our bodies love it and respond in magical ways. Nourish yourself by adding a fresh food to a meal every day for a week. Notice how you feel. Give your body the boost it’s longing for and find your magic.

Intentions, Paving the Road to Hell or Freedom to Thrive

Merriam-Webster defines intentions as the thing that you plan to do or achieve : an aim or purpose. I have plans and purposes that I find unfulfilled. “The road to hell is paved with good intentions” I have heard. My yoga teacher encourages the class to set an intention for the day. To be loving, to be kind, something that is important to us. Of course I will be loving and kind the best I can. That does not seem so difficult. I did not see how this intention changed my life or allowed me to fulfill my plan or my purpose. One day the meaning of intention was powerfully revealed to me. Today I have a new understanding.

My story of intention began early one spring morning as my husband and I were preparing for his mother’s funeral.  We were hosting a gathering after the funeral. I love hosting events in my home. Creating perfection. The perfect setting, the perfect food, the perfect hostess. At the end of the event, I review how I have missed the mark. There is nothing that anyone can say that will convince me otherwise.

My questions on this morning, is the house clean enough, will we run out of food (a mortal sin in my family), will anyone notice that the lawn is not freshly mown, and so the list goes. Fortunately, something shifted within me that morning. Maybe it was the loving kindness intentions set in yoga class. I realized that I did not want the craziness of trying to achieve perfection one more time. I hoped this day could be different. I was ready to change. I wanted to be present to my husband, to our family and friends. I heard myself say out loud, “My intention for the day is to create safe space for people to gather and grieve and celebrate the life of a special woman”. I had no idea how this intention would be realized in my day.  Each time I had a struggle or question, I set it against my intention. If it supported the intention, I did it. If it did not matter to the intention, I let it go the best that I could. I had to define what I thought was safe. Having enough toilet paper on hand seemed to support safe space. Debating what color shoes (and trust me, there was a debate) that I wore did not.

Who knew? It was a miraculous discovery for me. I often allow perfectionism to stop me from fulfilling my hopes and dreams and intentions. This day, I decided that my intention was more important than perfectionism. It was new behavior to set everything that I did against an intention to create a safe space.
This day I realized that an intention is an amazing thing. I don’t believe intentions pave the road to hell. But perfectionism always feels like hell. Intentions are paving my way to change. By setting an intention, I can break through the things that are unsupportive and fearful. Less focus on what I don't know, don’t have, can’t do. I  intend to use everything I do know, everything I do have, everything I can do. I intend to use every gift that has been given to me to fulfill my plan and purpose. Wow, living the perfectly imperfect life.