Dr. Tracy's Blog

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I love these chickpeas as a snack or tossed onto a big crisp salad... Crunchy Roasted Chickpeas 1 c an chickpeas, drained and rinsed, then drained really well and laid out on a paper towel so they are dry 2 tsp olive oil 1 tsp spice mix (I use za'atar usually but you can use fajita spice mix, creole spice mix, etc.) 1/4  -1/2 tsp sea salt While chickpeas are draining, combine oil and spices with salt in a bowl. Add chickpeas and toss them in a bowl to coat. Spread out on a parchment lined cookie sheet Bake for 30 minutes at 400 o  Th en keep the oven on and take chickpeas out of the oven to cool for 10 minutes Bake another 10-15 minutes at 400 o  Allow to cool before eating

Even though these waffles aren't as nutritionally packed as I prefer most of my meals, they are a great way to spend a snowy weekend morning with a hot mug of chai tea... Waffles (makes 6 vegan, dairy-free, egg-free treats) 3 cups almond milk 3 tablespoons ground flax seeds 1 1/2 tablespoons apple cider vinegar 2 1/2 cups all purpose flour 1/4 cup coconut flour 1/4 cup whole wheat pastry flour 1 1/2 tsp baking powder 1 1/2 tsp cinnamon 1 tsp sea salt 4 tablespoons melted coconut oil 1 1/2 tsp vanilla extract In a large bowl combine flours, baking powder, cinnamon and salt.  In a separate bowl whisk almond milk with flax seeds for one minute (I actually combine these in a large mason jar and shake it up for one minute). Then add apple cider vinegar to almond milk/flax mixture and let stand for 5 minutes. Add almond milk to flour mixture, then add oil and vanilla extract, mix enough to combine but do not over-mix. These waffles turn out be...

This soup is great for a cold winter's day with immune boosting garlic, leeks and onion along with beta-carotene filled carrots and squash that not only help your immune system but also can reduce psoriasis flare-ups and aid your liver processing of hormones. Roasted Root Vegetable Soup – one serving = 2 cups ¼ cup olive oil 4 carrots or parsnips, sliced 1 butternut squash (or another winter squash or pumpkin), peeled, seeded, cubed 2 leeks, sliced 1 onion, quartered 3 cloves of garlic 3 bay leaves 2 thyme sprigs and 3 rosemary sprigs 5 cups vegetable stock Preheat oven to 400 degrees F.  Put olive oil in a large bowl, add cut vegetables and garlic, toss to coat. Spread vegetables on 1-2 baking sheets and add the thyme, bay leaves and rosemary.  Roast for about 50 minutes or until tender, tossing them occasionally. Remove from oven, discard herbs, transfer vegetables to a large saucepan. Add stock to vegetables and bring to ...

Did you know peri-menopause can begin as early as age 35?  While menopause is a normal and healthy transition women experience, early peri-menopause symptoms may not be a normal or healthy and can be a sign of imbalances within the body. High levels of inflammation, a low fiber or low protein diet, a high sugar or high cholesterol diet, toxins from your external environment, hormones from the food you eat or hormone-like substances from your skincare, make-up or cleaning products can all contribute to hormone imbalances that cause symptoms mimicking peri-menopause and menopause. Is this happening to you? Are you a woman in your 30s or 40s with any of the following symptoms: Even though you used to have regular cycles, you are now having cycles that can start anywhere between 21 and 40 days apart You are starting to have PMS symptoms a week or two before your period starts You often feel bloated and gassy no matter what you eat You are more irritable or ...

This year was my first full year blogging to share recipes and healthy tips for a more balanced lifestyle. In my daily practice I enjoy sharing these types of recipes and concepts with my patients and have found this blog to be a creative way to share my insights with a larger audience. In 2014 I look forward to sharing more in depth information about the core of my practice (women’s health and autoimmune diseases) while providing health tips and recipes that everyone can use to promote their own wellness. I also have created several Pinterest boards for different topics such as vegan recipes, women’s health, dairy free recipes, gluten free recipes. To follow me on Pinterest search for the Pinner ADT3877 . A Tale of Two Detox Salads Start 2014 off in a healthy way by incorporating these two salads designed to boost liver detoxification, kidney function and promote healthy skin. http://dramandatracynd.blogspot.com/2013/01/a-tale-of-two-detox-salads.html Fixing Your ...

Popeye was onto something! Not only does spinach have twice the amount of iron per serving than beef, it also has fiber and is missing the saturated fats found in red meat. True, the iron in non-animal foods is absorbed less than from animal sources but that can be improved by having vitamin C or a food rich in vitamin C with your iron-containing foods or supplements. Also, the polyphenols in black tea can further prohibit iron absorption so it’s best to avoid drinking black tea with a meal containing iron. Spinach may be an obvious alternative to beef when looking to nutritionally boost your iron but did you know about these surprising sources of iron?* Blackstrap molasses , 2.39 mg iron per 2 tsp Try replacing some of the honey or agave called for in a recipe with blackstrap molasses like in these gluten free dairy free Pumpkin Gingerbread Cookies . Dark chocolate , 2.3 mg iron per ounce Do I have to give you any more reasons to indulge in dark chocolate? ...