Successful Austin UltraHealth Party!
Thank you to everyone who came to our one year anniversary party; we had a great time and we hope you did too! We loved getting the opportunity to chat with current patients and to speak with potential new patients about what we do at Austin UltraHealth. If you came and enjoyed yourself, or if you missed it this year, we hope to see you all at our second anniversary party next year!
For more pictures, visit the
Facebook album!
Gluten-Free, Dairy-Free Thanksgiving
Thanksgiving is only a few weeks away and a question I am frequently asked is how I maintain an UltraHealthy diet and remain gluten and dairy free during a time of decadence and indulgence.
The truth is, for me the holidays are no different than any other day of the year. Even as I child I did not like turkey, candied yams, cranberry sauce, creamed corn, green bean casserole, or even pumpkin or pecan pie. I typically ate brown rice, salad and vegetables.
Though, for most of you, I am sure the holidays are quite the opposite. In fact, some of you may have started planning this year’s holiday menu while clearing last year’s table.
For that reason, I wanted to
share with you several wonderful gluten-free and dairy-free versions of traditional Thanksgiving menu items.
Additionally, I’d like to give you 10 tips for an UltraHealthy Thanksgiving.
1. Dare to be different – introduce UltraHealthy dishes with fresh organic vegetables and create new traditions for your family.
2. Practice ‘farm-to-table’ and support local organic farms this holiday season (and all year round).
3. Use arrowroot starch or sweet rice flour as a gravy thickener rather than wheat flour.
4. Try coconut milk (full fat) in recipes calling for dairy or milk.
5. Lighten up and use olive oil in lieu of butter.
6. If you are not hosting Thanksgiving dinner, then offer to bring a dish or two that you know will be UltraHealthy.
7. If you are hosting dinner then we suggest the
recipes below.
8. Eat your veggies first, then turkey, then your starch, and, if you have room, a bit of dessert.
9. Sparkling water with a splash of cranberry and lime is the perfect holiday drink.
10. Focus your attention on relationships and connections with loved ones rather than food.
Wishing you and your family an UltraHealthy Thanksgiving!
Salt and Herb Rubbed Turkey
Apply this simple salt rub a day in advance for a succulent bird with crispy, brown skin. Don’t worry about the turkey becoming too salty—the rub is rinsed off before baking.
1 fresh free-range turkey
2 cups gluten-free chicken broth or pear juice
Salt Rub
1 tablespoon fresh rosemary, stemmed and chopped
1½ tablespoons fresh sage, chopped
1 tablespoon fresh parsley, chopped
2 teaspoons fresh thyme
⅓ cup kosher salt
1 teaspoon fresh ground pepper
1 teaspoon grated fresh lemon zest
Lemon Rub
4 tablespoons olive oil
2 teaspoons fresh thyme or sage, chopped
1 teaspoon grated fresh lemon zest
½ lemon, sliced thinly
Salt and pepper, to taste
1. To make Salt Rub, mix rosemary, sage, parsley, 2 teaspoons thyme, salt, pepper and lemon peel in a small bowl.
2. Wash and dry the turkey, removing heart, giblets and neck. Rub salt mixture inside both turkey cavities and over the entire outside of the bird.
3. Put turkey in an oven-roasting bag and place on a rimmed baking sheet. Place bird in the refrigerator for 8 to 24 hours.
4. Preheat oven to 450°F.
5. To make Butter-Lemon Rub, combine butter, 2 teaspoons thyme or sage and lemon zest in a small bowl. Stir until ingredients are blended.
6. Remove turkey from refrigerator and rinse thoroughly to remove salt rub. Pat turkey dry inside and out and transfer to a roasting pan.
7. Gently lift the skin off the breast, careful not to tear it. Place ¾ of the butter-lemon rub and lemon slices under the skin. Spread remaining rub over the entire bird and sprinkle lightly with salt and pepper.
8. Add 2 cups gluten-free chicken broth or pear juice to the roasting pan.
9. Place turkey, uncovered, in preheated oven and roast for 30 minutes. This sears in the juices. Remove bird from oven. Lower oven temperature to 325°F. Tent turkey with foil and return to oven.
10. Baste turkey every 45 minutes with pan juices, adding more if needed. For the last 30 minutes, remove foil and let brown. When internal temperature of the turkey reaches 165°F, remove bird from the oven.
11. Replace foil tent and let sit for 30 minutes before slicing. This lets the juices return to the meat.
Source:
Living Without Magazine
Savory Sausage and Pear Stuffing
Serves 15
Italian sausage, fresh herbs and pears form a winning flavor combination in this gluten-free dressing, a must for Thanksgiving. If baked outside the turkey, it’s best when made the day before.
2 tbsp olive oil
1 large yellow onion, diced
1 c celery, diced
1 lb gluten-free sausage (mild Italian, chicken apple or turkey), casing removed
1 tbsp fresh sage, finely chopped, or 2 teaspoons dried sage
2 tsp fresh thyme, finely chopped
1 tbsp fresh basil, chopped
¼ c Italian flat-leaf parsley, chopped
2 tsp salt, more to taste
½ tsp pepper, more to taste
6-7 c cubed gluten-free bread
1 c gluten-free low-sodium chicken broth, pear juice or combination
2 Bosc pears, cored and chopped
1. Over medium heat in a large saucepan or stockpot, sauté olive oil and onions until translucent, about 5 minutes. Add celery and cook for another 5 minutes.
2. Add sausage, breaking it up into small, bite-size pieces, and cook until it browns. Add sage, thyme, basil, parsley, salt and pepper.
3. Add bread cubes to the pan. Then add chicken broth, pear juice or combination. Cook uncovered over low heat, stirring often until flavors combine, about 5 minutes.
4. Add chopped pears to the pan, stirring to combine with bread mixture. Remove from stove and let cool.
5. Transfer stuffing to a large baking dish, cover and place in the refrigerator for at least 2 hours.
6. Cover stuffing and bake in 325°F preheated oven for 2 hours (alongside the turkey if there’s room). Baste stuffing periodically with turkey drippings. Remove cover for the last hour and let brown.
Source:
Living Without Magazine
Oven-Roasted Asparagus
1 bunch of asparagus
3 tbsp olive oil
1 clove garlic, minced
1 tsp sea salt
1/2 tsp ground black pepper
1 tablespoon lemon juice
1) Preheat oven to 425 degrees F.
2) Place the asparagus into a mixing bowl, and drizzle with the olive oil. Toss to coat the spears, then sprinkle with garlic, salt, and pepper. Arrange the asparagus onto a baking sheet in a single layer.
3) Bake in the preheated oven until just tender, 12 to 15 minutes depending on thickness. Sprinkle with lemon juice just before serving.
Source: All Recipes
Most Amazing Biscuits
Yields 8 biscuits
1 c almond flour
1/2 c brown rice flour
1/4 c potato starch
1/4 c tapioca starch
1 tsp xanthan gum
2 tsp baking powder
1 tsp baking soda
1 1/2 tsp sugar
1 tsp sea salt
2/3 c soy milk + 1 tbsp lemon juice
1/4 c unsweetened applesauce
1/4 c canola oil
1. Line a baking sheet with parchment paper. Preheat the oven to 450 degrees.
2. Whisk all of the dry ingredients from almond flour through sea salt in a medium-sized bowl.
3. Add lemon juice to milk. Keep chilled until ready to use.
4. Whisk applesauce into the oil.
5. Add the applesauce/oil mixture to the dry mixture. Stir well. Then add the milk/lemon juice mixture and mix.
6. Using an ice cream scoop, place the biscuit dough on the prepared pan.
7. Bake for 12 minutes.
Source:
I am Gluten-Free blog
Crust-less Pumpkin Pie
Serves 8
1 14 or 15-oz can organic pumpkin
1.5 cups full fat coconut milk (or vanilla soy/almond milk)
2 tsp bourbon vanilla
2 tbsplight olive oil
1 tbsp Ener-G Egg Replacer
3/4 c organic light brown sugar
1/2 c GF buckwheat flour (or see tips below)
2 tbsp tapioca starch/flour
2 tsp baking powder
1/4 tsp xanthan gum
1/2 tsp sea salt
1 tsp cinnamon
1 tsp ground ginger
1/2 tsp nutmeg
1. Preheat the oven to 350 degrees F. Lightly grease a 9-inch glass pie plate.
2. Combine all ingredients in a food processor.
3.Cover and process until smooth and creamy. Stop and scrape the sides of the bowl, if necessary to incorporate all of the dry ingredients.
4. Pour into the prepared pie plate and smooth evenly.
5. Bake in the center of a preheated oven for about an hour until done. The pie should be firm- but still give
a little when lightly touched. The center should not be wet. It will fall a bit as it cools.
Source:
Gluten-Free Goddess Blog
Your Guide to a Stress-Free Holiday Season
The holiday season is approaching. A time to relax, reconnect with family and friends, enjoy dinner gatherings and celebratory parties, exchange gifts, and reflect on all you are grateful for. A special time of the year to experience deep joy.
As you read this, notice what comes up for you. Is your heart starting to beat a little faster, are your neck muscles tensing up? Are you beginning to stress out, dreading certain parts of the holiday season this coming year?
Now consider this question. Would you like it to be different this year? If so, read on as I share with you two key Shift moves.
You are a magnificent creator. How to create change is not a huge secret. It takes awareness to identify what your needs are and how they are not being met, and then take small action steps to create what you want. It is all for the asking.
Take a moment to center yourself and breathe into your reality, the one you’ll create this holiday season through clear choice making. (Once you reframe everything as a choice, you do away with
should,
have to,
obligations.) Begin to wonder, “How would I like to consciously create a holiday season that gives me maximum joy, ease, and flow?” First, start with a commitment statement such as,
I commit to creating a nurturing and fun holiday season that gives me energy through a deep connection with myself and others. Notice what thoughts and ideas arise.
Next, identify what your needs are, for example, creating deep connections during the holiday season. Notice if your need is to have one-on-one time with a sibling, friend, or girls night out. Do you like small intimate gatherings, large groups, all night parties, or a combination of? Begin to make a Joy List by simply identifying what brings you joy. Keep wondering, “What are my needs for the holiday?” Ask yourself, “What is the simplest action step I can take to actualize my needs.” Then move forward and follow through.
In the coming weeks you’ll also be invited to holiday events. Making a clear choice of what you want will create flow. One of the best gifts you can give yourself this holiday season, and all year, is the gift of an Enlightened No. In short, a Yes or an Enlightened No, are both Yeses for you. Let’s explore this.
If a friend asks if you would like to go to an event, responding Yes defines what you want, as in, “Yes, that choice feels good, I choose to spend my time this way.” This is a Yes to you.
But if the invitation isn’t what you want to do, replying with an Enlightened No is also a Yes to you. It is a Yes to opening space in your life to creating what brings you joy. Agreeing out of obligation, not wanting to disappoint, or because you are afraid what they might think of you if you said No is a dead end to your joyful path.
So this year, ‘tis the season to commit and practice creating a nurturing and fun holiday by creating a Joy List and using your Enlightened No, should the occasion arise. They will be the best gifts you will ever give yourself. If you would like more insight about this or have any questions, feel free to email me.
Until next time, may your life be filled with clarity and joy.
Andrew
www.ultralifecoach.com
connect@ultralifecoach.com
512.450.1045
