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Perfect Cauliflower Crust Pizza

Cauliflower Pizza Crust

Part of eating healthy is having a good source of healthy recipes on hand to help you cook not only what’s good for you but what tastes good as well. So we’ve decided to use our blog to share some deliciously healthy recipes with you. Be sure to check in with us regularly – more coming soon!

The Secret To Perfect Cauliflower Pizza Crust

A grain-free alternative to traditional pizza crust, that you can pick up with your hands!

Crust Ingredients

  • 4 cups raw cauliflower rice (about one medium head)
  • 1 egg, beaten
  • ⅓ cup soft goat cheese or mozzarella
  • 1 teaspoon dried oregano
  • pinch of salt
  • 1/2 tsp minced garlic

Topping Sauce Ingredients:

  • 1 cup organic tomato paste
  • 1 tbsp minced garlic
  • 1 tsp oregano
  • 1 tsp basil
  • salt and pepper to taste
  • 2 tsp extra virgin olive oil
  • optional for sauce: chopped parsley to taste
  • additional optional toppings: turkey bacon, onion, olives, diced tomato, cheese, diced sweet peppers, chives

 

Instructions

  1. Preheat your oven to 400F.
  2. To make the cauliflower rice, pulse batches of raw cauliflower florets in a food processor, until a rice-like texture is achieved.
  3. Fill a large pot with about an inch of water, and bring it to a boil. Add the “rice” and cover; let it cook for about 4-5 minutes. Drain into a fine-mesh strainer.
  4. THIS IS THE SECRET: Once you’ve strained the rice, transfer it to a clean, thin dishtowel. Wrap up the steamed rice in the dishtowel, twist it up, then SQUEEZE all the excess moisture out! It’s amazing how much extra liquid will be released, which will leave you with a nice and dry pizza crust.
  5. IF YOU HAVE A JUICER PUT A WHOLE HEAD OF CAULIFLOWER THRU JUICES AND SAVE PULP.  You will have about 4 cups.  Proceed to step 6 no boiling necessary.  Save juice for soups.
  6. In a large bowl, mix up your strained rice, beaten egg, goat cheese, and spices. (Don’t be afraid to use your hands! You want it very well mixed.) It won’t be like any pizza dough you’ve ever worked with, but don’t worry– it’ll hold together!
  7. Press the dough out onto a baking sheet lined with parchment paper. (It’s important that it’s lined with parchment paper, or it will stick.) Keep the dough about ⅓” thick, and make the edges a little higher for a “crust” effect, if you like.
  8. Bake for 35-40 minutes at 400F. The crust should be firm, and golden brown when finished.
  9. Now’s the time to add all your favorites– sauce, cheese, and any other toppings you like.  For sauce I use 1 cup organic tomato sauce with 1T minced garlic, 1t oregano and 1t basil stirred in.
  10. For topping I sauté 2 onions in 1T olive oil for 5 minutes.  Add 2c sliced mushrooms and sauté another 5 minutes.  Set aside to cool.  Steam or roast 2-3 cups fresh or frozen broccoli florets
  11. Spread tomato sauce on cooked dough. Cover with broccoli, then mushroom onion mix.  Top with goat cheese or mozzarella.  . Return the pizza to the 400F oven, and bake an additional 5-10 minutes, just until the cheese is hot and bubbly.
  12. Slice and serve immediately!

Notes

Time-Saving Tip: I recommend making a double-batch of cauliflower pizza crusts, make one for now, and save one for later. After baking the crusts, wrap up the extra pizza crust in foil, and FREEZE it for a quick “frozen pizza” to enjoy another night! All you need to do is add toppings and bake at 400F, until the cheese is hot and bubbly.

Healthy Eating

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health, lifestyles and finances. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedingoogle+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

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Yummy Butternut Squash Bread Recipe!

Butternut Squash and Kale Strata with Millet Bread

Butternut Squash and Kale Strata with Millet Bread

butternut-squashIngredients – 

  • 2 1/2 tablespoons unsalted butter, plus more for greasing
  • 2 pounds butternut squash—peeled, seeded and cut into 1/2-inch diced pieces
  • 1/4 cup plus 1 tablespoon expeller pressed organic coconut oil or olive oil
  • Iodized sea salt
  • Freshly ground black pepper
  • 2 medium onions, thinly sliced, plus 1/2 small onion, finely chopped
  • 3/4 pound organic kale, ribs discarded and leaves chopped
  • 2 garlic cloves, minced
  • Pinch of crushed red pepper
  • 2 teaspoons finely chopped thyme
  • 1/4 cup almond flour/meal
  • 2 1/2 cups almond or other nut milk
  • 1 cup heavy organic cream
  • 1/2 cup Greek-style yogurt
  • 1 teaspoon honey
  • 8 large eggs from free range hens
  • One loaf millet bread with crust removed, cut into 1-inch pieces
  • 1/3 cup freshly grated Parmigiano-Reggiano cheese

Directions – 

  1. Preheat the oven to 425° and butter a 9-by-13-inch baking dish. On a rimmed baking sheet, toss the squash with 2 tablespoons of the oil and season with salt and pepper. Bake for about 25 minutes, tossing once, until the squash is just tender. Reduce the oven temperature to 325°.
  2. Meanwhile, in a large skillet, heat 2 tablespoons of the oil. Add the sliced onions, season with salt and cook over moderately low heat, stirring occasionally, until golden, about 25 minutes. Scrape the onions into a bowl.
  3. In the same skillet, heat the remaining 1-tablespoon oil until shimmering. Add the kale, garlic, crushed red pepper and 1 teaspoon of the thyme and season with salt. Cook over moderately high heat, tossing, until the kale is wilted and just tender, about 5 minutes. Scrape the kale into the bowl with the cooked onions.
  4. In a medium saucepan, melt the 2 1/2 tablespoons of butter. Add the chopped onion and the remaining 1-teaspoon of thyme and cook over moderately low heat, stirring, until softened, 5 minutes. Add the flour and cook over moderate heat, whisking constantly, until a light golden paste forms, 3 minutes. Whisk in 1 cup of the milk and cook, whisking, until very thick, 8 to 10 minutes. Remove from the heat and whisk in the cream, yogurt, honey, 2 teaspoons of salt, 1/2 teaspoon of pepper and the remaining 1 1/2 cups of milk. Let the béchamel cool.
  5. Beat the eggs into the cooled béchamel in the saucepan. Pour into a bowl, add the bread and the vegetables and mix well. Pour the strata mixture into the prepared baking dish and let stand for 30 minutes, pressing down the bread occasionally.
  6. Bake the strata for 55 minutes to 1 hour, until almost set. Increase the oven temperature to 475°. Sprinkle the Parmigiano-Reggiano on the strata and bake for about 10 minutes more, until the top is lightly browned. Let the strata stand for 15 minutes before serving.

Make Ahead: The recipe may be prepared through Step 5 and refrigerated overnight. Enjoy! 🙂

http://www.dreamstime.com/-image20665282

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health, lifestyles and finances. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedingoogle+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

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Are you getting enough Vitamin D?

Vitamin D

The ABCs of Vitamin D

There is more to understanding the importance of Vitamin D than we formerly thought! A new research study has uncovered more helpful information about this incredible nutrient! This study, done in conjunction with Intermountain Healthcare’s The Orthopedic Specialty Hospital (TOSH) is now published online in the European Journal of Clinical Nutrition and the findings are amazing!

Below, we have summarized the key goals, methods, and results of this study.

VitaminD-SunThe Goal of the Study

To determine the extent to which Vitamin D supplements and other factors effectively influence overall Vitamin D levels in the body.

The Subjects

The study examined 743 male and female adults living across the United States during the summer and winter months. They were between the ages of 20 and 65.

The Findings

Taking a Vitamin D supplement is the most significant way to improve Vitamin D levels in the body.

The question most of us ask is, “Can’t we get enough Vitamin D through diet?” The simple answer to that is, “No, not really!”

Upon examination of the usual lifestyles of the subjects of this study, more than 95% of them did not consume the estimated average requirement of Vitamin D through their diet alone.

How about getting all the Vitamin D we need from sun exposure?

The Surprise

While it’s true that we can make Vitamin D in our skin from sun exposure, there really wasn’t much difference between people’s Vitamin D levels between the summer and the winter months! And both were inadequate.

Researchers found a minimal increase in Vitamin D levels in the summer. So what did the researchers conclude from this? We all need to be concerned about our vitamin D levels no matter what time of year it is.

Conclusion: All of us should take a daily Vitamin D supplement with at least 2,000 IUs (International Units). It’s a safe and effective approach to increasing your Vitamin D levels. And many health care providers are strongly recommending doing that!

Note: It is nearly impossible to meet the vitamin D requirements from sun exposure even in the summer months. Most of us lead busy lives and we tend to stay indoors while at work or with our children, When we do find time to soak up the sun, it’s usually not during the optimal hours for vitamin D synthesis in the skin (10:00 a.m.–2:00 p.m.). And there are serious health concerns associated with increased sun exposure.

Healthy Recipes

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health, lifestyles and finances. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedingoogle+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

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Bean Salad Recipe with Protein Power!

Healthy Living Recipes

Power Bean Protein Salad

This recipe can be adapted to your specific taste or pantry availability.  You can use this as a topping for a salad, burger, or even a wrap. Having flexibility on ingredients when developing a Healthy Lifestyle will give you the freedom to be creative.

Serving size for at least 10 people

Power Bean Protein SaladIngredients

I cup or can of Organic Black Beans

1 cup or can of Organic Northern Beans

1 cup or can of Organic Kidney Beans

1/2 organic small Organic Red Onion

1 Organic Avocado

2 Organic Roma Tomatoes

1/4 cup Organic Corn (Optional)

1 Organic Lime (Fresh Squeezed)

Sea Salt to taste.

Cayenne pepper to taste (Optional for a little added spicy)

 

Live Free Group Contributor Brenna McNally

 

Tips to Healthy Living

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health, lifestyles and finances. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedingoogle+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

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Yummy Kale Salad Recipe

Healthy Recipes USANA

Chopped Kale Salad with Snow Peas, Carrot and Avocado

A colorful chopped kale salad bursting with Asian flavors, including ginger, cilantro, Thai basil and soy. This salad is vegan and gluten free, so it would make a great potluck dish.

Kale SaladIngredients:

Salad

  • 1 bunch tender curly kale, chopped coarse and gently
  • Fine-grain sea salt, dash
  • 1 cup chopped snow peas (slice off tough ends first)
  • 1 large carrot, peeled and ribboned with a vegetable peeler
  • 1 small red bell pepper, deseeded and chopped
  • 1 heaping cup organic Edamame
  • 1 avocado, pitted and sliced into small chunks
  • 2 spring onions, trimmed and finely sliced
  • Handful cilantro, chopped
  • Handful Thai basil (or regular basil), chopped

Tamari-Ginger Vinaigrette (or use your choice vinaigrette)

  • ¼ cup olive oil
  • 2 tablespoons rice or cider vinegar
  • 1 tablespoon finely grated ginger
  • 1 tablespoon low-sodium tamari (or other low-sodium soy sauce*)
  • 2 teaspoons lime juice
  • • 3 garlic cloves, pressed or minced

Instructions

  1. Use a chef’s knife to remove the tough ribs from the kale, and then discard them. Chop the kale leaves into small, bite-sized pieces and transfer them to a mixing bowl. Sprinkle the kale with a dash of sea salt and use your hands to massage the kale by scrunching up the leaves in your hands and releasing until the kale is a darker green and fragrant. Toss the remaining salad dressing ingredients with the kale.
  2. To make the vinaigrette, whisk together all the ingredients until emulsified. Toss the dressing with the salad and serve.

Notes

• Yields 2 large salads or 4 medium salads.
• Leftovers will keep well in the fridge for a day or two.
• *Tamari is a gluten-free Japanese soy sauce that has a flavor I love and is readily available at stores. If you want your salad to be gluten-free, be sure to pick a gluten-free soy sauce.

Healthy Recipes

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health, lifestyles and finances. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedingoogle+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

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Kombucha Tea Step by Step

Kombucha Tea Recipe

Making Kombucha Tea in Your Kitchen

A fermented tea, kombucha is made by allowing a mixture of yeast, bacteria, sugar and tea to ferment. The resulting product provides health benefits beyond those of a cup of tea. The organic acids produced may help the digestive system  remove toxins from the liver and digestive tract. Simply put, Kombucha is an all-natural health beverage chockfull of probiotics and other healthy amino acids.  Probiotic literally means “for life”.  Probiotics re-establish the natural ecology of the intestinal flora. Probiotics are said to boost immunity.

Kombucha tea is thought to enable nutrient absorption, waste removal, and also immune system support.  B vitamins provide support for the body’s metabolic functions including overall energy, use of carbohydrates, heart health, as well as healthy hair, skin, and nails. Additional health benefits may be generated from herbs and spices added (which also provide flavor diversity). For example, added fresh ginger provides anti-inflammatory properties as well as being a digestive aid.

Watch our videos and learn how to brew organic Kombucha tea at home and save money!

Introduction:

What you’ll need:

  • 3 organic tea bags (black, green, or white are best; create your own blend by choosing 1 or 2 of each)
  • ½ cup organic cane sugar or fructose
  • 1 SCOBY (symbiotic culture of bacteria and yeast)*
  • 1 cup of kombucha starter (kombucha from a previous batch, or raw, store-bought kombucha)
  • Unbleached coffee filter
  • 64 ounce unleaded glass jar
  • 64 oz distilled water
  • Nonmetallic glass measuring cup
  • Wooden spoon 

Step 1 to making Kombucha tea

Step 2

Step 3

Step 4

 Step 5

Conclusion

Hope you have enjoyed this Kombucha demonstration. Please feel free to share this blog post with anyone you feel might be interested or share it on facebook, twitter, etc… Visit TheLiveFreeGroup.com again soon!

Healthy Living Recipes

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health, lifestyles and finances. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedingoogle+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

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Eating Local From Farm to Table

Farmers Market Veggies

Eating Local From Farm to Table

From savoring produce at the peak of freshness to meeting the people who grow your food, there are many reasons to support farmers markets. Here are just a few!

Shopping at the Farmers Market1. Taste Real Homegrown Flavors

The fruits and vegetables you buy at the farmers market are the freshest and tastiest available. Fruits are allowed to ripen fully in the field and are brought directly to you—no long-distance shipping, no gassing to simulate the ripening process, no sitting for weeks in storage. This food is as real as it gets—fresh from the farm.

2. Enjoy the Seasonal Picks

The food you buy at the farmers market is seasonal. It is fresh and delicious and reflects the truest flavors. Shopping and cooking from the farmers market helps you to reconnect with the cycles of nature in our region. As you look forward to asparagus in spring, savor sweet corn in summer, or bake pumpkins in autumn, you reconnect with the earth, the weather, and the turning of the year.

3. Support Family Farmers

Family farmers need your support, now that large agribusiness dominates food production in the U.S. Small family farm
s have a hard time competing in the food marketplace. Buying directly from farmers gives them a better return for their produce and gives them a fighting chance in today’s globalized economy.

Fresh Organic Farmers Market Eating4. Nourish Yourself Well

Much food found in grocery stores is highly processed and grown using pesticides, hormones, antibiotics, and genetic modification. Some of it has been irradiated, waxed, or gassed in transit. These practices may have negative effects on human health. In contrast, most food found at the farmers market is minimally processed, and many of our farmers go to great lengths to grow the most nutritious produce possible by using sustainable techniques, picking produce right before the market, and growing heirloom varieties.

5. Enjoy New Varieties

At the farmers market you find an amazing array of produce that you don’t see in your average supermarket: red carrots, a rainbow of heirloom tomatoes, purple cauliflower, stinging nettles, green garlic, watermelon radishes, quail eggs, mushrooms, and much, much more. It is a wonderful opportunity to savor the biodiversity of our planet.

6. Know Where Your Food Comes From

A regular trip to a farmers market is one of the best ways to connect with where your food comes from. Meeting and talking to farmers and food artisans is a great opportunity to learn more about how and where food is produced.

7. Connect with Your Neighbors and Community

The farmers market is a community hub—a place to meet up with your friends, bring your children, or just get a taste of small-town life in the midst of our wonderful big city.

Farmers Market Healthy Eating

ENJOY EXPLORING AND SUPPORT YOUR LOCAL FARMERS’ MARKET.  YOUR BODY WILL THANK YOU!!

Tips to Healthy Living

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health, lifestyles and finances. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedingoogle+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

New Live Free Group Richmond VA

Fresh Farmers Market Asparagus Soup

Asparagus soup

Fresh Asparagus Soup

PREP 10 minutes, COOK 20 minutes, READY IN 30 minutes

The appearance of fresh asparagus at local farmers’ markets and grocery stores is a signal of the start of fresh spring produce!

Asparagus is loaded with nutrients: a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.

This herbaceous plant—along with avocado, kale and Brussels sprouts—is a particularly rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals. This is why eating asparagus may help protect against and fight certain forms of cancer, such as bone, breast, colon, larynx and lung cancers.

Asparagus is packed with antioxidants, ranking among the top fruits and vegetables for its ability to neutralize cell-damaging free radicals. This, according to preliminary research, may help slow the aging process.

1 Asparagus recipeIngredients

  • 1 pound fresh asparagus
  • 3/4 cup chopped onion
  • 1/2 cup vegetable broth
  • 1 tablespoon butter
  • 2 tablespoons gluten free flour
  • 1 teaspoon salt
  • 1 pinch ground black pepper
  • 1 1/4 cups vegetable broth
  • 1 cup coconut milk
  • 1/2 cup Greek yogurt
  • 1 teaspoon fresh lemon juice
  • Optional: 1/4 cup grated Parmesan cheese

 

Directions

  1. Place asparagus and onion in a saucepan with 1/2 cup vegetable broth. Bring the broth to a boil, reduce heat and let simmer until the vegetables are tender.
  2. Reserve a few asparagus tips for garnish. Place remaining vegetable mixture in an electric blender and puree until smooth.
  3. Melt butter in the pan that was used for simmering the asparagus and onions. Stir while sprinkling flour, salt, and pepper into the butter. Do not let the flour brown. Allow the mixture to cook only 2 minutes. Stir in remaining 1 1/4 cups vegetable broth and increase the heat. Continue stirring until the mixture comes to a boil.
  4. Stir the vegetable puree and milk into the saucepan. Whisk yogurt into the mixture, followed by lemon juice. Stir until heated through, then ladle into bowls. Garnish with reserved asparagus tips. Sprinkle with Parmesan cheese if desired.

Healthy Recipes

THE LIVE FREE GROUP is a lively, energetic, integrity-based group of integrative health coaches bringing people together from all walks of life who want to seriously improve their health, lifestyles and finances. We want you to know science has proven that poor health and degenerative diseases are preventable. You can achieve good health and you can maintain the changes made and have big results in how you feel and live. Please take a moment to subscribe to our blog, join our mailing list, like us on facebook, follow us on twitter, connect with us on linkedingoogle+ and find us on PinterestContact us if you have any questions or to set up a Free consultation. 

New Live Free Group Richmond VA