How to Roast some Common Vegetables

Have you tried roasting your veggies?  If not, you are in for a great little treat!!  Its easy to prepare and the flavors of the vegetables come bursting through when they are roasted. 

Eating a good mixture of raw and cooked vegetables is good for your digestion - so try to rotate and implement both.  

Below we have some information on how to cut your vegetable, how long to roast it and a recommended garnish for each.
All Vegetables will be roasted at 450° F


Asparagus

• Trimmed
• Bake 10 to 15 minutes
• Sprinkle with freshly grated lemon peel.

Broccoli

• Trim the stem
• 10 to 15 minutes
• Sprinkle with grated Cheddar cheese after roasting.

Brussels sprouts

• Trim and halve through stem end
• 15 to 20 minutes
• Sprinkle with salt and pepper and serve immediately.

Butternut squash

• 2-in. pieces
• 40 minutes
• Toss with 1/2 tsp. dried rosemary, crumbled, before roasting.

Carrots

• 1-in. pieces
• 30 to 40 minutes
• Toss with 1/2 tsp. pumpkin pie spice before serving.

Cauliflower

• Cut into small florets
• 20 to 30 minutes
• Sprinkle with fresh parsley after roasting.

Eggplant

• 1/2-in.-thick slices
• 20 to 25 minutes
• Drizzle with EVO after roasting.

Fennel

• Trimmed and each cut into 12 wedges
• 35 to 40 minutes
• Sprinkle with freshly grated orange peel.

Green beans

• Trimmed
• 20 to 30 minutes
• Toss with some fresh lemon juice and dill after roasting.

Onions

• Cut into wedges and separate 
• 20 to 30 minutes
• Brush with mixture of 1 Tbsp. brown sugar, 1 tsp. cider vinegar; roast 5 minutes more.

Sweet peppers

• Cut into strips
• 30 minutes
• Sprinkle with 3 large fresh basil leaves, thinly sliced, after roasting.

Sweet potatoes

• Cut crosswise in half, then lengthwise into 1-in. wedges
• 30 minutes
• Toss with 2 Tbsp. chopped fresh rosemary before roasting.

Zucchini

• Trim and cut in half length wise, then chop into bite size pieces
• 15 to 20 minutes
• Top with freshly grated Parmesan.

Now there is no reason not to eat your Veggies!!  Enjoy!!

Missy Briggeman

Empowering Patients · Educating Minds · Healing Bodies

701 W. Queens St. Suite 100

Broken Arrow, OK 74012

918-994-4810

918-994-4816 Fax

photo credit: joannova, a/k/a foodalogue via photopin cc

Gluten Free Granola Recipe - So YUMMY!!

Yummy gluten free granola! 

This can be eaten during the detox prep week. 

Microwave 1 cup peanut butter and 1 cup honey until smooth. 

Then add 1 teaspoon of vanilla and 1 teaspoon of cinnamon.

Fold in 4 cups gluten-free oats.

Spray cookie sheet

Bake at 375° for 10 to 15 minutes or until brown.

This is a healthy sweet snack. It can also be eaten as a cereal with almond milk.

Let us know if you have other ideas of how to eat it. Lets get creative!

Be sure to follow us on Facebook, Twitter and Pinterest for more ideas and tips on healthy living and alternative healing options!!  

Missy Briggeman

Empowering Patients · Educating Minds · Healing Bodies

701 W. Queens St. Suite 100

Broken Arrow, OK 74012

918-994-4810

918-994-4816 Fax

All Natural Facial Detox

Homemade Facial Detox:

1. Apply olive oil to dry face (this is great for removing make-up.)
2. Rinse with warm water.
3. Wash face with any face wash.
4. Pat dry.
5. Apply honey to face (avoid eye area).
6. After 10 minutes rinse with warm water.
7. Exfoliate skin with baking soda. 
8. Rinse with warm water. 
9. Pat dry. 
10. Apply a small amount of olive oil to skin for moisture or your regular moisturizer.

Be sure to follow us on Facebook, Twitter and Pinterest for more ideas and tips on healthy living and alternative healing options!!  

Missy Briggeman

Empowering Patients · Educating Minds · Healing Bodies

701 W. Queens St. Suite 100

Broken Arrow, OK 74012

918-994-4810

918-994-4816 Fax

photo credit: Calidenism via photopin cc

Which protein shake is the best for me?

There are so many "protein shakes" on the market today, it becomes very confusing as to which is the "Best."  Like every dietary decision, it will be based upon your individual goals.    

My preference is to use a pea-protein based amino acid supplement.  Pea protein is made from a type of pea known as pisum sativum;  you may also know them as a snow pea or a sugar snap pea. This protein is a great alternative to the Whey protein especially for those who are vegan or who have dairy allergies.  Whey protein is animal mil-based and can cause intestinal upset and allergic reactions in many.  

I would also recommend using either almond, rice or coconut milk with your pea protein - they all have a great flavor, have comparable vitamins to regular milk and are less likely to cause an allergic reaction.    You can also, add organic spirulina and bee pollen which are excellent protein sources to your fruit smoothies. 

Akins and Whole Foods typically have these supplements. I hope that you find this helpful!!!  Please let us know if you have a particular smoothie or shake that you think is delicious!! 

Be sure to follow us on Facebook, Twitter and Pinterest for more ideas and tips on healthy living and alternative healing options!!  

Missy Briggeman

Empowering Patients · Educating Minds · Healing Bodies

701 W. Queens St. Suite 100

Broken Arrow, OK 74012

918-994-4810

918-994-4816 Fax

 photo credit: TheBazile via photopin cc