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www.VITALHealthCommunity.com © Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN
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VITAL Healing Kitchen Foods for "Not So Sweet" Insulin Resistance
Saturday, November 21st, 2015
With Dr. Ritamarie Loscalzo
Recipes
Start Your Day Right
Porridge
Yummy Pesto
Sandwich
Creamy Cranberry
Sauce/Candy
Cranberry Relish
Just Like Mashed
Potatoes
Better Than Eggnog
Eggnog Green
Smoothie
Chocolate Candy
Cinnamon Cookies
Chi Gel
Note: For resources for the ingredients used in these recipes, consult the Creating a Healing
Kitchen pdf (available under the “Bonus” tab on the VITAL Community members’ website).
VITAL Healing Kitchen: Foods for "Not So Sweet" Insulin Resistance – Recipe Guide
www.VITALHealthCommunity.com
© Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN Page 2 of 12
Recipes
Start Your Day Right Porridge
Ingredients:
1 scoop Body Ecology Chocolate Fermented Protein Powder by Donna Gates (or
desired protein powder)
2 1/2 cups water
1/2 cup chia
2 tablespoons hemp seeds
2 tablespoons coconut milk powder
1 handful blueberries (or gogi berries)
sprinkle of cinnamon
walnuts, pecans or almonds, optional
sweetener to taste – stevia, erythritol, lo han or other low glycemic sweetener
Directions:
1. Put protein powder and water in Vitamix and blend.
2. Put chia and protein powder mixture in large bowl.
3. Set aside to allow mixture to thicken.
4. Scoop serving into small bowl for serving.
5. Add hemp seeds, coconut milk powder, blueberries and cinnamon. Add nuts if
desired.
6. Stir.
7. Add sweetener to taste if desired.
VITAL Healing Kitchen: Foods for "Not So Sweet" Insulin Resistance – Recipe Guide
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© Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN Page 3 of 12
Yummy Pesto Sandwich
Ingredients:
red, yellow, or orange bell pepper
1 cup combination sprouted walnut and
pecan (or other nuts as desired)
1/2 cup hemp seeds
1/2 cup Brazil nuts
3 stalks celery, cut into 1-inch pieces
sliver of onion
1 handful of arugula and spinach or
desired greens
1/4 teaspoon kelp powder
2 handfuls fresh basil
salt to taste
optional: can substitute other herbs and
seasonings for basil
optional: can also use cucumber boats
or jicama slices in place of bell pepper
Sandwich Additions (as many as desired):
carrot
broccoli sprouts
sauerkraut
avocado slices
cashew yogurt or cashew cheese
greens
Directions:
1. Cut bell pepper in half lengthwise and remove stem.
2. Add nuts, hemp seed, celery, onion, greens and kelp to food processor and process.
3. Add basil and process.
4. Add salt to taste.
5. Place mixture in bowl.
6. Pack mixture into each half of bell pepper.
7. Add sandwich additions as desired.
VITAL Healing Kitchen: Foods for "Not So Sweet" Insulin Resistance – Recipe Guide
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© Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN Page 4 of 12
Creamy Cranberry Sauce/Candy
Ingredients:
1 cup fresh cranberries
1/2 cup coconut butter
1 teaspoon of almond extract (or vanilla if preferred)
1 teaspoon cinnamon
1/8 teaspoon cardamom
1/8 teaspoon clove
small piece of ginger
1/2 cup water
1/2 teaspoon konjac powder
1 pinch NuNaturals LoSweet Pure Lo Han Guo Extract Powder (concentrated monk
fruit) or Inuliflora Raw Superfoods Jerusalem Artichoke Powder to taste
Directions:
1. Add cranberries, coconut butter, almond extract, cinnamon, cardamom, clove, ginger,
water, and konjac powder to Vitamix and blend.
2. Add sweetener and blend.
3. Put in freezer in candy molds or use for cheesecake.
Cranberry Relish
Ingredients:
1 cup fresh cranberries
1 cup walnuts
apple, celery, sweetener, pineapple or other extract, blueberries, etc. optional
flavorings as desired such as chipotle, garlic, dill, etc.
Directions:
1. Put cranberries and walnuts in food processor and pulse chop.
2. Add any desired additions.
3. Can add this mixture to the Creamy Cranberry Sauce/Candy.
VITAL Healing Kitchen: Foods for "Not So Sweet" Insulin Resistance – Recipe Guide
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© Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN Page 5 of 12
Just Like Mashed Potatoes
Ingredients:
1 head steamed cauliflower
small amount of Barleans Omega Twin Flax Oil, olive oil, coconut oil, or combination
salt to taste
Directions:
1. Fill Vitamix with steamed cauliflower and blend.
2. Add oils, salt, and pepper to taste.
Better Than Eggnog
Ingredients:
1/2 cup hemp seeds
1/2 cup macadamia nuts (or cashews or other nuts or seeds)
1 cup water
1 teaspoon cinnamon
1/8 teaspoon cardamom
1/8 teaspoon nutmeg
1 teaspoon erythritol
splash of lo han if desired (optionally can use any combination of low-glycemic
sweeteners such as erythritol, lo han, chicory root powder, yacon root, flavored stevia,
etc.)
small piece of turmeric with skin scraped off
1/2 teaspoon vanilla extract or vanilla powder
1 pinch of salt
extra water for desired consistency
Directions:
1. Put all ingredients in Vitamix and blend.
VITAL Healing Kitchen: Foods for "Not So Sweet" Insulin Resistance – Recipe Guide
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© Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN Page 6 of 12
Hemp Eggnog Green Smoothie
Ingredients:
1 recipe of Better Than Eggnog
greens as desired
small piece of ginger
inner-ēco™ 100% Fresh Young Coconut Smoothie with Cacao if desired
Directions:
1. Blend.
Chocolate Candy
Ingredients:
1/4 cup cacao butter, melted
2 tablespoons cacao paste, melted
1/4 cup coconut butter
1/2 teaspoon cordyceps
a few drops of peppermint (or other flavors)
1 pinch of green leaf stevia, lo ha, or other sweetener, to taste
cacao nibs or nuts if desired
probiotic powder (optional)
Directions:
1. Blend.
2. Pour into candy molds on cookie sheet and put in freezer.
3. Can add cacao nibs or nuts if desired and make a bar to break up when eating.
VITAL Healing Kitchen: Foods for "Not So Sweet" Insulin Resistance – Recipe Guide
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© Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN Page 7 of 12
Cinnamon Cookies
Ingredients:
1 cup pecans (or other nuts)
1/2 cup hemp seeds (or other seeds)
1/2 cup pistachios (or other nuts)
1 tablespoon Chia Gel
2 teaspoons of vanilla extract or
vanilla powder
2 tablespoons cinnamon
1 teaspoon Jerusalem artichoke
syrup (or other low-glycemic
sweetener)
2 teaspoons concentrated cherry
extract (or other low-glycemic
sweetener)
Directions:
1. Process nuts, seeds, chia gel, vanilla and cinnamon in food processor.
2. Add Jerusalem artichoke syrup and continue to process until dough-like.
3. If it gets too sticky, add something powdery such as coconut flour, coconut milk powder
or ground up nuts. Can also roll dough in above while rolling out cookies.
4. Roll into a ball and use rolling pin to roll out cookie dough. Put between wax paper or
parchment paper to keep from sticking. Roll to about 1/4-inch thickness.
5. Use cookie cutters to cut dough into cookie shapes.
6. Put in freezer or dehydrate. If possible dehydrate without Teflex, unless dough will be
too crumbly. If putting them in freezer, put on cookie tray or plate.
7. If dehydrating, put in at 140°F for the first couple hours and then turn down to 110°F. If
not home to monitor, start at 110-115°F and continue until done.
8. Instead of rolling and cutting shapes, you can get a small amount of dough, roll it into a
ball, and press into cookie shape onto cookie sheet or dehydrator sheet.
3. Allow to stand at room temperature for 8 hours or overnight or for 12 or more hours in
the refrigerator. Store up to a week in the refrigerator.
VITAL Healing Kitchen: Foods for "Not So Sweet" Insulin Resistance – Recipe Guide
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© Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN Page 8 of 12
Chia Gel
Ingredients:
1/2 cup chia seeds 2 1/2 cups water
Directions:
1. Put chia and water into a quart sized Mason jar or a glass bowl that can be covered.
2. Shake or mix well.
VITAL Healing Kitchen: Foods for "Not So Sweet" Insulin Resistance – Recipe Guide
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© Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN Page 9 of 12
About Your Instructor
Dr. Ritamarie Loscalzo,
MS, DC, CCN, DACBN
Dr. Ritamarie Loscalzo is fiercely committed to
transforming our current broken disease-care
system into a true health care system where each
and every practitioner is skilled at finding the root
cause of health challenges and using ancient
healing wisdom married with modern scientific
research to restore balance.
As the founder of the Institute of Nutritional
Endocrinology, Dr. Ritamarie specializes in using
the wisdom of nature to restore balance to
hormones with a special emphasis on thyroid,
adrenal, and insulin imbalances.
Her practitioner training programs empower health and nutrition practitioners to get to the root
cause of health issues by using functional assessments and natural therapeutics to balance
the endocrine system, the master controller.
Dr. Ritamarie is a licensed Doctor of Chiropractic with Certifications in Acupuncture, Nutrition,
Herbal Medicine, and HeartMath®. She’s also a certified living foods chef, instructor, and
coach, and she has trained and certified hundreds of others in the art of using palate-
pleasing, whole fresh food as medicine.
A best-selling author, speaker, and internationally recognized nutrition and women’s health
authority with over 23 years of clinical experience, Dr. Ritamarie offers online courses, long-
distance coaching and counseling, and deeply empowering and informative live events.
To learn more and get started on 7 Simple Strategies to Jumpstart Your Energy
Practically Overnight, visit www.JumpstartYourEnergy.com or access Dr. Ritamarie’s
extensive collection of vibrant living health resources at www.DrRitamarie.com.
VITAL Healing Kitchen: Foods for "Not So Sweet" Insulin Resistance – Recipe Guide
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© Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN Page 10 of 12
Dr. Ritamarie’s Health and Nutrition Books and Programs
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