Zesty Southwest Kale Chips

Zesty Southwest Kale Chips

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Ingredients
:
1 large bunch of kale
1 tbsp olive oil
1 tsp sea salt
1/4 tsp ground cumin
1/4 tsp chipotle
1/4 tsp smoked paprika

Preheat oven to 350 °F


Preparation
:
Pre-cut and air dry kale, then place into a large bowl. Drizzle olive oil over kale, gently tossing leaves to ensure even distribution. Sprinkle salt, cumin, chipotle and smoked paprika over kale as you continue to turn and mix the leaves.

Lay out evenly on a large baking sheet, minimizing overlap of the kale. This will provide crispier, tastier leaves.

Bake at 350 °F for 12 minutes

 

Munch. Crunch. Enjoy.

 

 

Dr. Kaley Bourgeois

 

Paleo Pumpkin Bites

Paleo Pumpkin Bites

~Grain free~Sugar free~Dairy free

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Ingredients:
1/2 can of organic pumpkin puree (7.5 oz)
1/4 cup full fat coconut milk
1 medium mashed banana
1/4 cup almond meal
1/4 cup coconut flour
2 egg whites
1 tsp baking soda
2 tbsp cinnamon
1/4 tsp sea salt
1/4 tsp vanilla extract
Stevia to taste

Preheat oven to 350 °F

Preparation:
In a small bowl, combine almond meal, coconut flour, baking soda, cinnamon, salt and stevia. Set aside. Us a larger bowl or mixer to combine pumpkin, coconut milk, banana, egg whites and vanilla. Mix until smooth.

Slowly add in dry ingredients until batter thickens–it should be slightly thicker in consistency than pancake batter. If mixture is too thick, add more coconut milk 1 tsp at a time.

Spoon batter into a lined cupcake pan. Recipe makes 8 small cakes.

Bake at 350 °F for 40 minutes

 

Cool. Nibble. Smile.

 

 

Dr. Kaley Bourgeois

Eating to Erase Eczema

Eating to Erase Eczema

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A friend recently asked me what she could do to treat her eczema. After finding minimal help with prescription corticosteroid creams and antihistamines, she was hoping for an affordable, lasting treatment approach that she could manage at home.

Is there a home treatment worth trying? “Yes,” I told her. “You can find relief by eating to erase eczema.”

Eczema, also known as Atopic Dermatitis, is by no means a simple condition with one simple solution. The rash is an outward sign of inward dysfunction in the immune system, involving over-reactive inflammatory cells, often accompanied by a history of hay fever and asthma. Causes of inflammation and specific triggers vary from person to person, but most of us can get considerable relief by avoiding the most common dietary allergens and inflammatory foods. This gives the immune system a chance to calm down, and allows the rash an opportunity to heal.

By following a few strict, but straightforward dietary recommendations, my friend saw her eczema begin to resolve after 2 days. Another friend, this one suffering from Phompholyx (a form of eczema on the hands and feet) watched the itchy, painful bumps disappear after 1 week.

Below are the recommendations that worked for them.

For at least 2 weeks, remove the following top allergens:
1. Zero dairy (this includes foods with added whey or casein).
2. Zero grains (this includes corn, gluten free products such as rice, and items thickened with flour).
For at least 2 weeks, remove foods that promote inflammation:
3. Zero cane sugar (use stevia, or honey or palm sugar in moderation).
4. Limit red meat & eat only grass-fed, free-range animal products (animals fed grains and corn produce higher levels of inflammatory proteins that you then ingest).
Additional Recommendations:
5  Eat healthy fats in abundance (olive oil, coconut oil, fish oil, avocado, nuts & seeds).
6. Avoid already-known food allergens (such as eggs, soy, so on).

In my experience, most people report symptom relief, better energy and an increased sense of well-being after following steps 1-6. These patients often choose to stay on a grain-free, dairy-free diet. For those that hope to regularly enjoy a tasty rice pilaf or a thick wedge of gouda cheese, I recommend trying the following steps:

After at least 2 weeks, once the rash has significantly improved:
1. Add back 1 food per week (for example, cheese week 1, rice week 2, so on)
2. If the eczema begins to return, the most recently re-introduced food is likely a trigger for you. Avoid it.
3. Continue to minimize sugar–it will exaggerate any inflammatory response, regardless of the trigger.

Why does this work?
Picture your over-reactive immune system as a well built fire. The kindling is made up of various allergens (foods, dust, mold, pollen, etc.), and the lighter fluid is sugar and other inflammatory foods. With enough allergens, the fire will keep burning. Add some sugar, and you’ve got a bonfire.

If you can remove enough of the kindling, the fire will start to die down. A little lighter fluid may string it along, but the size and heat of the fire will begin to fade. This is exactly what you do by removing dairy and grains, and limiting sugar.

An estimated 80% of your immune system lives in your gut, meaning that your inflammatory cells and overall state of inflammation are especially sensitive to the foods you eat. For most people with food sensitivities, milk and gluten proteins are at the top of the list; I’ve found that many of these individuals are reactive to the proteins in other grains, too. Removing dairy and grains may not eliminate all of your allergen exposure, but it may be enough to put out the fire.

 

For additional information on eczema, allergies, and naturopathic treatment options,  please contact us at (503) 747-2021. Diagnostic testing and effective therapies are available, including allergy panels, immune system support, and gastrointestinal medicine.

Yours in health,
Dr. Kaley Bourgeois

References:
Allam, JP, Novak, N. “The pathophysiology of atopic eczema. .” Clin Exp Dermatol. 31.1 (2006): 89-93. Web. 13 Feb. 2013.
Furness, J, Kunze, W. “Nutrient Tasting and Signaling Mechanisms in the Gut, II. The intestine as a sensory organ: neural, endocrine & immune responses.” Am J Physiol. 277.5 (1999): G922-G928. Web. 13 Feb. 2013. <http://ajpgi.physiology.org/content/277/5/G922.full>.
Citrus Fennel Chicken

Citrus Fennel Chicken

Citrus Fennel Chicken
Tangy, sweet, and down right healthy.

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Ingredients:
6 boneless, skinless chicken thighs
2 fennel bulbs
6 small tangerines
1 tbsp lemon pepper seasoning (I used Trader Joe’s)
1-2 tsp sea salt (or to taste)
2-3 tbsp olive oil
1/2 cup tangerine juice (unsweetened)

Pre-heat the oven to 400 °F

 

Preparation:
In a small glass, combine 2 tablespoons of olive oil, tangerine juice, 1/2 of your salt and 1/2 of your lemon pepper. Set aside.

Chop fennel bulbs into medium-sized chunks, approximately 2-3 cm across. Peel and separate tangerine slices. Combine fennel and fruit into a 9×9 inch baking dish and drizzle with 1 tablespoon of olive oil (optional). Sprinkle with half of your remaining salt and lemon pepper.

Place chicken thighs in dish, half burying them into the fennel and tangerine slices. Sprinkle the last of your salt and lemon pepper directly over the chicken. Pour the juice and olive oil over the entire dish, taking care to mix it immediately beforehand so that there is an even distribution of its contents.

Bake for 25 minutes at 400 °F, gently stir and flip contents, then bake for an additional 20 minutes at 350 °F.

 

Eat up!

 

Dr. Kaley Bourgeois

Blondie Biscotti ~ Gluten Free, Dairy Free, Flavor Full

Blondie Biscotti ~ Gluten Free, Dairy Free, Flavor Full

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Blondie Biscotti
Gluten Free ~ Dairy Free ~ Flavor Full

Dry Ingredients:
1 1/2 cup millet flour
1/2 cup brown rice flour
1/2 cup quinoa flour
1 1/2 tsp baking soda
1 tsp sea salt
1 tsp xanthan gum
2 tsp ground cinnamon
Pinch of cardamom (optional)

Wet Ingredients:
1/3 cup sunflower seed butter (unsweetened)
1/2 cup palm shortening
2/3 cup raw honey
1/2 tbsp vanilla extract
1/2 tbsp almond extract
2 eggs
2-4 tablespoons milk substitute (almond milk, coconut milk or other)

Other:
1/2 cup nuts or dried fruit (I recommend sliced almonds, cranberries)
1 baking sheet

Preheat oven to 350 °F

Preparation:
Combine all dry ingredients together in a large mixing bowl, except for the nuts and dried fruit. In a smaller bowl, thoroughly blend wet ingredients. Start with 2 tablespoons of milk substitute. The remaining 2 tablespoons may be used later as needed. When you are finished, the mixture should be as smooth as possible, though some shortening may remain visibly separated.

Blend the contents of the smaller bowel into to the dry mixture, manually. Add the nuts and dried fruit as you mix. This should produce a firm dough that does not crumble. Add 1-2 more tablespoons of milk substitute as needed.

On a pre-greased baking sheet (I used the palm shortening), form the dough into a log approximately 2 inches in height. Use any desired length and width. Bake at 350 °F for 25 minutes (or until middle is dry when you insert a toothpick). Remove from oven and cool for 30 minutes. Gently cut cross-wise, making 1 inch wide pieces. With space between slices, place baking sheet back into the over at 250 °F for 20 minutes. Watch closely to avoid burning biscotti.

Remove. Cool. Enjoy.

For those with a sweet tooth, consider a glaze:
1 cup powdered palm sugar
1/2 tsp ground cinnamon
Milk substitute (unsweetened)

Combine palm sugar with cinnamon, or another desired spice. Using a whisk, slowly blend milk substitute into mixture 1-2 tbsp at a time, until desired consistency is reached. Pour over cooled biscotti and let set.

Dr. Kaley Bourgeois