Homemade Rosemary Popcorn

One of the best cooking fragrances by far is the scent of corn kernels cooking in coconut oil and rosemary. This is an aroma that has become quite common in my household, since I come from a family of fanatic popcorn lovers. This recipe was created to provide my family members and patients with a much healthier (and tastier) alternative to microwave popcorn, which typically contains genetically modified corn kernels, homogenized dairy, and diacetyl (which is a butter flavoring associated with inflammation and scarring of the airways). If you are a heavy microwave user, now is the time to start using your stovetop, since the radiation from microwave cooking destroys the nutritional quality of the food and is harmful to the human body. In fact, I recommend all patients start heavily weaning down on their dependance of microwave cooking for this very reason.

The three standout ingredients that make this recipe so delicious are nutritional yeast, coconut oil, and rosemary. Nutritional yeast is created by allowing a naturally occurring yeast called Saccharomyces Cerevisiae to ferment and grow using a natural sweetener such as molasses or cane sugar. Once the yeast has grown in sufficient amounts, it is deactivated with heat to stop it from further growing. The yeast is then fragmented into flakes that provide a delicious cheesy flavor that is dairy-free. Nutritional yeast is an excellent source of B Vitamins (which play a major role in metabolism and energy production) and a trace element called molybdenum (which is necessary in aiding the body’s removal of waste products including sulfites). When purchasing nutritional yeast, it is very important that you buy the “non fortified” version, since many nutritional yeast products on the market are fortified with synthetic vitamins. The nutty flavor from the coconut oil and the lemon-pine flavor from rosemary combine to create a wonderful aroma as your popcorn is cooking. In addition, they provide a delicious complementary taste to your new favorite crunchy treat. Enjoy!

Ingredients:

Serves 2

• 1/2 cup non-GMO popcorn kernels

• 3 tbsp coconut oil

• 1 tsp salt

• 1 tsp dried rosemary

• Sea Salt to taste

• Nutritional Yeast for topping

Instructions (stovetop)

1) Put coconut oil, rosemary, and kernels in a large soup pot that has a tight-fitting lid. Put heat on medium-high.

2) Frequently (careful - hot!) pick up pot (with lid tightly fastened) and swirl contents around to prevent kernels from burning.

3) When popping stops, remove from heat and keep lid on for another minute (in case a kernel is about to pop).

4) Sprinkle with nutritional yeast and sea salt. Enjoy!

Banana Nut Chia Pudding

Banana nut chia pudding is a delectable treat that can be eaten for breakfast, snack time, and even as a dessert! Chia seeds are the spotlight ingredient here, which are minuscule seeds that were used by our early ancestors as a source of dietary fiber and omega-3 (anti-inflammatory) fats. What most individuals do not realize is that the omega-3 fats can only be absorbed by the human gut if the chia seeds are finely ground. This is due to the fact that the chia seed is just too tiny for the human gut to break open.

Looking at the picture of this recipe, you may be wondering why Miss Alexa is using whole chia seeds and not ground. In order to obtain that perfect pudding texture, chia seeds are best used whole. When whole chia seeds are allowed to soak in a liquid, they form a gelatinous substance similar to pudding. Therefore, the chia seeds in this recipe are a great source of fiber, but to get a boost of omega-3 fats as well as additional protein, Miss Alexa has added in chopped walnuts. This pudding recipe is layered with chopped banana for healthy carbohydrates and maple syrup for that extra hint of sweetness. The presentation of this recipe is so eye catching and a delight to eat!

Ingredients:

Serves 2

• 1 cup almond milk (unsweetened)

• ¼ cup chia seeds

• 1 medium banana, sliced

• 1 tbsp maple syrup

• 2 tbsp walnuts, chopped

Instructions

1) Mix chia and almond milk in a bowl.

2) Place in refrigerator and allow 5-10 minutes (or longer) for mixture to thicken into a pudding-like consistency.

3) Place chopped banana and walnuts in bottom of two serving glasses. Evenly divide chia pudding between both glasses.

4) Drizzle with maple syrup and top with walnuts and more chopped banana. Enjoy!

Black Bean Brownies

If you are looking for a dessert that packs fiber and flavor, then you will not go wrong with my black bean brownies! Due to its stellar list of plant-based ingredients, you can finally treat yourself to a delicious dessert without feeling guilty. Eating healthy is all about feeling nourished and satisfied, and these brownies are a great way to celebrate the rich and decadent flavors that mother nature has placed in her bountiful whole foods.

The best part about his recipe is that you will not detect a hint of those black beans! In fact, they provide these brownies with that perfect texture that melts in your mouth. In addition, the black beans provide our bodies with calcium, magnesium, and phosphorous, all of which are critical in maintaining healthy bone density and warding off osteoporosis. Lastly, the oats and legumes supply an excellent source of fiber. Fiber helps in regulating cholesterol levels, detoxification, and promoting healthy bowel movements. A brownie that keeps you regular? That’s a win in my recipe book!

Ingredients:

Serves 6

• 2 cups black beans (drained and rinsed)

• 4 tbsp cocoa powder, unsweetened

• ½  tsp sea salt

• ½  cup oats

• ¼ cup honey

• ⅓ cup coconut oil, melted

• 2 tsp vanilla extract

• 1 tsp baking powder (aluminum-free)

• ½ cup chocolate chips

Instructions

 1) Preheat oven to 350 F.

2) Place all ingredients, except chocolate chips into a food processor. First pulse until mixed, then blend until smooth.

3) Cover 8’x8’ baking pan with parchment paper.

4) Pour batter into prepared pan and fold in chocolate chips.

5) Bake 20-25 minutes until a knife comes out clean.

6) Let cool for 10-15 minutes before cutting. Enjoy!

Overnight Oats

Overnight oats is a wonderful recipe for a delicious on-the-go breakfast option. One of the major concerns I hear from patients is that they need quick, healthy, and convenient recipes to keep up with their fast-paced and busy lifestyles. Overnight oats fits the bill since it can be prepared quickly the night before and provides your body with complex carbohydrates that will keep you fueled for hours as you start your day off.

When oats are soaked overnight, they contain less anti-nutrients including lectins, phytic acid, and enzyme inhibitors. All whole grains naturally contain these anti-nutrients, and soaking grains overnight was a common practice among our early ancestors. When anti-nutrients are removed from the grain, it allows our digestive tract to absorb more vitamins and minerals from the whole grain. This results in less bloating/digestive discomfort and more nutrition for us!

My overnight oats is packed with fiber, which allows for a slow and steady digestion of carbohydrates. This helps prevent blood sugar fluctuations and keeps you full for hours. My recipe is paired with yogurt and chia seeds to provide a nice thick texture and flavored with cinnamon and raisins for that hint of sweetness. You can also top your overnight oats with shredded coconut and any fresh fruit!

Ingredients:

Serves 1

• ½ cup rolled oats

• 1 tbsp chia seeds

• 4 tbsp yogurt - for Miss Alexa approved dairy-based and dairy-free yogurt, please click here: https://www.missalexanutrition.com/fermented-foods

• 2 tbsp raisins

• 1 tsp cinnamon

• 1 cup almond milk, unsweetened

• Toppings: fresh fruit and unsweetened shredded coconut

Instructions

1) Place all ingredients into a small mason jar & shake until well combined.

2) Place in fridge and let sit overnight.

3) Eat cold, or heat if desired. Top with fresh fruit and shredded coconut. Enjoy!