Organic Holiday recipes that heal inflammation and easy the stress on the waistline. Vegan, gluten free and full of deliciousness to keep the holiday cheer as bright as possible! Enjoy and Happy Holidays from My Simple Changes!

All recipes from My Simple Changes are selectively crafted around ORGANIC, UNPROCESSED, PESTICIDE/SYNTHETIC FERTILIZER FREE, WHOLE INGREDIENTS free from BINDERS, ADDITIVES and ANY OTHER HARMFUL LAB GENERATED INGREDIENTS. When preparing any of these recipes one should assume all ingredients fall under these important My Simple Changes principles.

  Inflammation Healing Sweet Potato Casserole

Inflammation Healing Sweet Potato Casserole

  Vegan Friendly CauliMash & Gravy

Vegan Friendly CauliMash & Gravy

  Inflammation Healing Cornbread Stuffing

Inflammation Healing Cornbread Stuffing

  Antioxidant Rich   "Under The Mistletoe" Cocktail

Antioxidant Rich "Under The Mistletoe" Cocktail

  Healthier Gluten Free Pumpkin Pie

Healthier Gluten Free Pumpkin Pie

  Digestion Promoting Vegan Cornbread

Digestion Promoting Vegan Cornbread

  Dairy   Free Holiday “Egg”nog

Dairy Free Holiday “Egg”nog

  Gluten Free Vegan Holiday Green Bean Casserole

Gluten Free Vegan Holiday Green Bean Casserole

  Free Radical Fighting Low Sugar Cranberry Sauce

Free Radical Fighting Low Sugar Cranberry Sauce

  Healthier Nutrient Rich Vegan Gravy

Healthier Nutrient Rich Vegan Gravy

  Rosemary Ginger Vodka Cocktail

Rosemary Ginger Vodka Cocktail

  Digestion Regulating Hemp Seed Hummus

Digestion Regulating Hemp Seed Hummus

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Inflammation Healing Sweet Potato Casserole

Is it a yam or a sweet potato? An always debated thing. Regardless, sweet potatoes are a great source of important nutrients to calming inflammation. All while boosting the immune system and promoting healthier digestion.

During the holidays the dishes are traditionally heavier on the digestive system and it's no different for this classic casserole. That is, until now. This simple recipe eliminates processed substances and dairy products. Then, replaces them with gut friendly ingredients to make it a deliciously easy vegan and gluten free treat for the holidays. Ultimately, building a stronger you.

Ingredients

Filling:

6 cups Sweet Potatoes (roughly 3 lbs)

¾ cup Light Coconut Milk

¼ cup Coconut Oil

1 tbsp Cinnamon

1 tbsp Vanilla

1 tsp Ground Nutmeg

Pinch of Pink Himalayan Sea Salt

Topping:

⅓ cup Ground Flax Meal

1 cup Walnuts, chopped

1 cup Pecans, chopped

3-4 tbsp Coconut Oil, solid

¼ cup Maple Syrup

1 tsp Cinnamon

1 tbsp Ginger, finely chopped

Handful of Pecans, chopped

Instructions

Preheat oven to 400 degrees

Wash and dry sweet potatoes

Place sweet potatoes in oven for 40-45 minutes until tender

In a mixing bowl, combine all topping ingredients and slowly stir leaving small pieces of coconut oil

Set topping mixture to the side

Let sweet potatoes cool and remove skin

Place sweet potatoes and filling ingredients into processor

Blend until all is evenly mixed. Avoid over mixing and creating a puree. You want the mixture to remain as thick as possible without having any chunks

Spread potato mixture into 2 quart baking dish (13.25")

Evenly spread topping over sweet potato mix

Spread a handful of chopped pecans evenly over topping

Turn oven to 350 degrees

Place dish (uncovered) in oven for 45 minutes or until topping is a golden brown

Remove and serve

Nutrition Gained:

Sweet potatoes are loaded in vitamin A. Which works to sooth an irritated digestive tract, promote healthy cell growth and boost the immune system. Just like it's second main nutrient, Vitamin C. The well-known immune booster. It also contains manganese. A nutrient that helps build stronger bones. A common issue for a nutrient deficient body (which if you have a auto-immune disorder, your body is being deprived of nutrients). This crust offers a healthy mix of digestible fiber and stomach soothing ingredients with the blend of nuts, ginger and cinnamon. 

What We Avoided:

Processed sugar and butter. Refer to the episodes "Sugar" and "Butter" from the My Simple Changes Show for their harmful effects and the better alternatives. In short, they force a negative immune response in the body and ultimately wear down good bacteria and the immune system. Milk and flour. Two staples. Milk, especially for those with stomach issues, not only contains harmful inorganic substances from what it was exposed from before it reached your hands, but natural occurring substances that are highly linked to breast and other cancers. Finally, flour a highly processed ingredient. Even in the healthiest forms, it still irritates the gut because of the substances it contains, like gluten.  

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Rosemary Ginger Vodka Cocktail

When it comes too alcohol, there isn't a perfect solution other then eliminating it entirely. There are certain alcohols that cause less inflammation and cocktail mixes that add nutrition to the system. But as far as alcohol goes, there's just no way around it. 

With My Simple Changes cocktails, I've found the best solutions to minimize as much inflammation as possible by eliminating as many irritants as possible and replacing them with proven inflammation fighting ingredients. 

Which gives us the "Rosemary Ginger". Premium grade organic corn vodka, infused with rosemary ginger simple syrup, lime juice, mineral water and topped with fresh candied ginger. Together creating a tasty healthier solution to the common sugar loaded, immune busting cocktail.

Ingredients

Rosemary Ginger Simple Syrup:

1 cup Water

¼ cup Maple Syrup

2 oz Ginger, chopped with or without the skin

2 sprigs Rosemary

Cocktail:

3 oz Mineral Water

1.5 oz Premium Grade Organic Vodka

½ Lime

1 tbsp Simple Syrup

1 Cocktail Glass with Purified Ice

1 Shaker with Purified Ice

Garnish:

1 Lime Wedge, spiral

1 sprig Rosemary

4-6 pieces Candied Ginger (leftover from simple syrup recipe)

Instructions

Rosemary Ginger Simple Syrup:

In a small or medium pot combine purified water, maple syrup and ginger

Bring to boil.

Once at boil turn down heat to simmer

Let simmer for 10-15 minutes

Turn heat to low

Add rosemary sprigs

Stir and let cool for 15 minutes

Strain

Pour into container

Store in fridge

Cocktail:

In purified ice filled shaker, combine vodka, mineral water, simple syrup, juiced lime and lime peel

Shake 1-2 minutes

Strain into purified ice filled rocks glass

Garnish with lime wheel, rosemary and candied ginger

Nutrition Gained: 

Rosemary is a good source of iron, calcium and vitamin B-6. Rosemary is a prosperous ingredient that contains antioxidants and acts as an anti-inflammatory. It has the capacity to help enhance the immune system and recover blood circulation. the compounds in ginger
are identified to help mitigate gastrointestinal (GI) pain, kindle saliva and repress gastric tightening as food and fluids move through the GI area. Ginger has been used for many years to diminish inflammation and take care of inflammatory circumstances. In addition, ginger has been used to reduce cholesterol, lower the risk of blood clotting, and help to sustain strong blood sugar levels.

What We Avoided:

Using Organic premium corn vodka avoids gmo's, wheat and yeast, low quality distillation processes and other substances known to trigger immune system responses. We also avoided low quality mixers that we often don't consider like soda water. Proven to cause gut irritating reactions when consumed. As well as inorganic limes and ginger that often times carry a lifetime of pesticides and synthetic fertilizers. 

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Healthier Gluten Free Pumpkin Pie

Ah, it's as American as Pumpkin Pie. Or was that Apple Pie? Regardless, it's the staple dessert during the holidays for many American's. The problem is, the delicious treat is often times bought from the store or made with traditional ingredients like eggs, dairy, gluten and endless amounts of gut irritating ingredients and substances.

So, I had to clean it up. I removed the sneaky lectins, made it vegan and pulled together a healthier version that actually aids in soothing gut irritation and promotes healthier digestion. Oh, and it's extremely easy to make. Which is always a good thing during the holidays when the kitchen already at capacity.

Ingredients

Crust:

1 cup Cashews, soaked at least 30 minutes

1 cup Walnuts

5-6 Medjool Dates, pitted

1 tbsp Cinnamon

1 tbsp Maple Syrup

1 tsp Vanilla

Filling:

1 ¼ cup Cashews, soaked at least 30 minutes

2 tbsp Coconut Oil, melted

½ Lemon, juiced

⅓ cup Maple Syrup

1 ½ cups Pumpkin Puree

½ cup Coconut Milk (no guar gum)

1 tsp Vanilla

1 tbsp Pumpkin Spice

Pinch of Pink Himalayan Salt

1 tbsp Nutmeg, garnish

*Note: 2 ¼ cup soaked cashews needed for entire recipe

Instructions

Crust:

In a food processor combine soaked cashews, walnuts and dates

Mix until pea size dough forms

Add cinnamon, maple syrup and vanilla

Mix until an evenly mixed crust forms

Scoop into bowl

Place in fridge at least 20 minutes

Filling:

In a food processor combine all filling ingredients

Blend until combined (avoid over blending into a puree)

Pie:

In a pie dish mold the crust around the inner sides of the dish

Work the crust until a thin, evenly spread, layer is formed all the way to the rim

Add pumpkin filling and smooth until even

Garnish with nutmeg

Place in fridge 20-30 minutes

Enjoy!

Nutrition Gained:

Pumpkin contains more than your daily dose of Vitamin A. Which is a powerful antioxidant that helps the body reduce inflammation by fighting free radical damage. Cashews offer a variety of nutrients like magnesium, Vitamins E, K and B6. All playing together to combat inflammation at different points of the digestion process.

What We Avoided:

Coconut milk is marketed as a healthier alternative. The problem is, many versions of coconut milk contain harmful added substances, like guar gum. Guar gum is proven to exasperate your digestive system and cause symptoms associated with a leaky gut. We also avoided lectins by soaking the cashews. Lectins are a harmful gut poison that's a protective membrane on many common seeds, nuts and fruits. 

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Vegan Friendly CauliMash & Gravy

Did you know cauliflower reduces your risk of cancer, improves digestion, helps detox the body, and, of course, reduces inflammation? It’s one reason we’re seeing cauliflower pop up more and more in grain- free recipes (cauliflower ‘rice’, cauliflower pizza crusts, and, as you’ll see here, cauliflower ‘mashed potatoes’). Since we all love to indulge in some delicious mashed potatoes and gravy during the holidays, why not opt for a lighter, healthier twist on this traditional dish? Making your mashed potatoes with cauliflower will not only provide you with more vitamins and minerals, it eliminates butter, milk, salt and other processed ingredients.

Ingredients

CauliMash:

1 cup Yucca, peeled and cut into small cubes

2 cups Water, purified

½ scoop of vegetable or organic bone broth protein powder (or two cups of vegetable or bone broth)

2 tbsp Garlic, minced

Pinch of Pink Himalayan Salt

Pinch of Ground Black Pepper

½ Cauliflower (roughly 2 cups), cut into smaller chunks

Gravy:

½ cup Onions, minced

½ cup Mushrooms, diced

2 tbsp Parsley, minced

2 cups Vegetable Broth, Organic w/whole ingredients. No binders or additives

5 tbsp Coconut Flour (or similar but organic and whole ingredients)

Pinch Ground Black Pepper

Instructions

CauliMash:

Place all ingredients, besides cauliflower, in a medium pot

Bring water to boil

After 2 ½ minutes, add cauliflower

Reduce heat to simmer

Simmer until yucca and cauliflower soften (roughly 6-8 minutes)

Strain, reserving 1 cup of liquid for the blending process

Add solids to blender

Add 2 tbsp of remaining liquid at a time

Blend until desired creaminess

Note: Serves 2

Gravy:

In a saucepan combine onions, mushrooms, parsley and ¼ cup of broth

Saute until vegetables are tender

Add flour, pepper and ½ cup of broth

Stir until smooth

Slowly mix in remaining broth

Lightly boil for 3-4 minutes, stirring occasionally

Pour into container

Enjoy!

Nutrition Gained:

As far as nutrition gained, yucca root provides fiber, it’s packed with vitamin C, and it’s loaded with potassium. Potassium helps balance out the sodium in your body. It keeps blood pressure in a healthy range, it supports nerve function and will activate the enzymes in your body that digest carbohydrates. A cup of yucca root will provide you with 12% of the potassium you need each day.

Additionally, the garlic we use provides you with a wealth of health benefits. It lowers your cholesterol and blood pressure while boosting your immune system. It contains manganese, vitamin B6, vitamin C, selenium, fiber, calcium, iron, copper and potassium.

And using broth, rather than milk, eliminates the dairy factor. Broth, if you buy a brand without any added processed chemicals, can be very good for the body. Look for a variety that contains just vegetables or, if you’re choosing bone broth, ingredients you can pronounce and recognize.

What We Avoided:

Processed milk, salt, and butter.

In the episode "Butter" from My Simple Changes The Show I talk about the harmful effects of butter and provide you with better alternatives. As we discussed, processed butter forces a negative immune response in the body and it will wear down the good bacteria in the body and in your immune system.

This recipe also avoids common ingredients like milk and salt. Milk is especially difficult for those with stomach issues to digest. It may also contain harmful inorganic substances from anything it was exposed to before it reaches your stomach. Naturally occurring substances in milk have also been linked to breast and other forms of cancers.

As for salt, we all know it can increase blood pressure. Today, about 75 million Americans suffer from hypertension (high blood pressure). That’s one in every three American adults. High blood pressure increases the risk of heart attacks, strokes and chronic kidney disease.

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Antioxidant Rich "Under The Mistletoe" Cocktail

When it comes too alcohol, there isn't a perfect solution other then eliminating it entirely. There are certain alcohols that cause less inflammation and cocktail mixes that add nutrition to the system. But as far as alcohol goes, there's just no way around it. 

With My Simple Changes cocktails, I've found the best solutions to minimize as much inflammation as possible by eliminating as many irritants as possible and replacing them with proven inflammation fighting ingredients. 

With that said, how about a "Kiss Under The Mistletoe" to make us feel better? Organic corn vodka, cranberry juice, mineral water and orange zest. All mixed together to make a less inflammatory drink while adding a little cheer to the holiday season!

Ingredients:

1.5 oz Premium Organic Vodka (1 shot)

1.5 oz Cranberry Juice, 100% Organic Juice

.75 oz Mineral Water (½ shot)

⅛ Lime Wedge, juiced

Pinch Orange Zest

Glass full of Purified Ice

Garnish:

Organic Cranberries

Organic Mint

Instructions:

In a rocks glass add purified ice

Mix all ingredients

Sprinkle orange zest on top

Garnish

Serve

Repeat

Nutrition Gained:

Cranberry juice is commonly known to treat UTI's. But, the benefits don't end there. It actually promotes healthier cardiovascular health and prevents the influenza virus from sticking to cells or causing respiratory problems associated with the virus. 

What We Gained:

Opting for mineral water as opposed to soda water avoids the reaction in our gut that triggers symptoms associated with a leaky gut. Soda water disrupts the natural progression of the digestive system. Also, by choosing the best quality ingredients we avoided harmful distillation practices, pesticides, nerve damaging additives and processed sugar. Processed sugar attacks an already weak system, exposing it to being susceptible to worse ailments and disease.

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Dairy Free Holiday “Egg”nog

When it comes too alcohol, there isn't a perfect solution other than eliminating it entirely. There are certain alcohols that cause less inflammation and cocktail mixes that add nutrition to the system. But as far as alcohol goes, there's just no way around it. 

With My Simple Changes cocktails, I've found the best solutions to minimize as much inflammation as possible by eliminating as many irritants as possible and replacing them with proven inflammation fighting ingredients. 

When it comes to the holidays, it’s about family, heart-warming meals and tasty beverages. One classically delicious favorite, egg nog. Wherever you stand with eggnog, you know it’s been a staple for generations. Most, though, would agree it’s not a healthy holiday treat. Unfortunately, the drink ultimately causes detrimental inflammation to the body. That’s why, the need to clean it up the My Simple Changes way and create a nutritiously delicious replacement was vital.

Ingredients:

4 cups Purified Water

¾ cup Cashews, soaked (30+ min)

1 tsp Nutmeg, grated

1 tsp Vanilla

5 Dates, pitted

3 oz Vodka, organic corn

1 tsp Turmeric

Instructions:

Soak cashews at least 30 minutes

Combine cashews, purified water, dates and vanilla into processor

Blend on high speed for 1 minute, until smooth

Add remaining ingredients

Flash blend

Strain into desired jar (or for extra creamy disregard straining)

Place in refrigerator until cold

Garnish with nutmeg

Serve

Enjoy!

Nutrition Gained:

Dates and cashews are excellent sources of antioxidants and offer a wide variety of nutrients that can assist in healing, and keeping inflammation levels down in the body. Cashews are high in both magnesium and copper, which fight anxiety and lung inflammation, like asthma. Dates contain magnesium, calcium, potassium, and niacin. All of which act as a blanket on inflammation. Magnesium in particular, when consumed in efficient amounts, specifically works to decrease inflammatory responses in the body. Often times caused by other substances the body is working to process.

As for the purified water and turmeric, you can look forward to a healthier heart, reduced joint pain, and a calming of spasms in the small intestine. Purified water works to flush your kidneys of detrimental toxins, and helps the heart efficiently pump blood to the rest of your organs. Turmeric assists in fighting chronic inflammation that exposes the body to man cancers. With those suffering from stomach issues or intestinal diseases, like crohn’s disease or Celiac, turmeric (with bioperine) heals promotes healthier absorption of nutrients in the colon.

 

What We Avoided:

By avoiding the dairy portion of the traditional recipe, we avoided two gut damaging types of proteins; casein and whey. These proteins are very dangerous, specifically because of how our bodies react to the way they are digested into our systems. Casein, breaks down slowly and causes an addictive-like effect in our brains. Once consumed, the casein in dairy not only starts to break down at a slow pace, but during digestion it also releases a substance called casomorphins.

Casomorphins are an opioid peptide that cling on to receptors within your brain, and cause you to crave more and more dairy foods. This can result in becoming addicted to food, and even cause mood disorders. As for the protein whey, it’s a little opposite of the casein protein in that it absorbs into the bloodstream very fast. However, it’s extremely harmful since it digests and absorbs so quickly, it causes insulin levels to increase. This then prompts the insulin growth factor process or IGF-1, which is known to produce and multiply cancer cells. So, as you can see, replacing dairy products in general is vital for your health and well-being.

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Digestion Promoting Vegan Cornbread

Wait, I thought cornbread was already healthy? Wrong. It is delicious though and comes in many varieties during the holidays. The base ingredients in corn bread (butter, wheat, processed sugar) are some of the main culprits the My Simple Changes method eliminates due to their damaging immune system effects. 

So, I had to make a version suitable for all of us. Organic cornmeal, applesauce and other inflammation healing ingredients mixed, baked and plated to bring a healthy compliment to your holiday side dishes. Regulating digestion and keeping the pallet satisfied. Still want to have jalepenos in your cornbread? Go ahead. Just make sure they are organic and be aware of how your body reacts to peppers and spicy food. It's a known irritant to a leaky gut.

Ingredients:

1 cup Cashew Milk, homemade

1 tbsp Apple Cider Vinegar

1 tsp Arrowroot

1 tsp Cream of Tartar

1 tsp Baking Soda, 1 ingredients 

2 cups Ground Cornmeal, organic and non-gmo

1 tsp Pink Himalayan Sea Salt

2 tbsp Maple Syrup

¼ cup Melted Coconut Oil

¼ cup Applesauce, plain organic and unsweetened

Note: Feel free to get creative and add jalapenos or whole corn kernels or peppers. But just make sure they follow the My Simple Changes guidelines: organic, whole ingredients.

Instructions:

Preheat oven to 375 degrees

Place paper liners in muffin tin (should make 12 nice size muffins)

Mix vinegar and milk

Set aside

Mix together dry ingredients (arrowroot, cream of tartar, baking powder, cornmeal, salt) in large bowl

Set aside

In separate bowl, whisk together remaining ingredients (applesauce, coconut oil, maple syrup)

Combine and whisk with cashew milk vinegar mixture

Using a spoon, fork or mixer, slowly pour wet ingredients into dry ingredient bowl while mixing the batter

Mix until all ingredients are thoroughly blended

Optional: gently add any extra ingredients

Pour mixture evenly into muffin liners

Bake 20-25 minutes, until slightly brown

Remove and cool 10 minutes

Enjoy!

Nutrition Gained:

Corn contains digestible fiber that can actually feed the healthy bacteria in the gut and regulate your digestive system. It’s also a great source of vitamins B and C, which are essential for the body’s immune system. Vitamin B is made up of 8 types of vitamins that help the body can convert food into energy. Many B vitamins also play a role in forming hormones that regulate stress, and vitamin B6 in particular is said to decrease inflammation.

 

What We Avoided:

Butter, wheat, processed sugar, low quality ingredients that offer harmful binders, dyes, additives and synthetic fertilizers. All contributing to a compromised immune system and expose us to detrimental diseases and ailments like diabetes, Crohn's disease, lupus and many other autoimmune disorders.

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Inflammation Healing Cornbread Stuffing

Holiday stuffing. The anchor to most holiday dinner plates. Some people might scoff at the prospect of making a healthier version of stuffing, that’s why I made a healthier inflammation healing version. To let you know it’s possible—and the results are mouthwatering.

This version calls for organic cornbread muffins as a substitute for the gut destroyer, bread (used in traditional stuffing). In addition, this recipe includes ginger, which is hailed for its anti-inflammatory effects, as well as onion and green pepper for added nutritional benefits and flavor, allowing you to enjoy a delightful side dish without sacrificing your well-being.

Ingredients:

10-12 cornbread muffins, (1-2 days old & cut into small cubes)

½ cup Celery, diced

½ cup Onion, diced

½ cup Red Bell Pepper, diced

½ cup Mushrooms, diced

1 tsp Fresh Thyme, chopped

½ tbsp Fresh Sage, chopped

½ tbsp Ginger, minced

1 tbsp Turmeric, ground

½ scoop Organic Bone Broth Protein Powder

1 cup Purified Water

2 tbsp Unrefined Olive Oil

2 Pinches Pink Himalayan Salt

2 Pinches Ground Black Pepper

Instructions:

Preheat oven to 350°F.

Line Cookie sheet with tin foil and coat with olive oil

Spread cornbread on a cookie sheet

Bake 20-30 minutes or until golden brown

Transfer to a large bowl

In measuring cup, mix bone broth protein powder with 1 cup of purified water

Add all remaining ingredients (plus 1/2 cup bone broth mix) and mix well

If dry, slowly add more bone broth until desired creaminess

Spread evenly into a glass baking pan

Bake at 350º for 20-30 minutes (until  top is golden brown)

Remove and enjoy!

Nutrition Gained:

Ginger is used to calm nausea, and treat motion sickness. Among many other stomach problems. Sage is also known for fighting gastritis, and current research is being conducted on its effects on Alzheimer’s disease. Celery contains few calories, and is a rich source of vitamin K. Vitamin K is necessary for proper blood clotting.

Magnesium and potassium are also found in corn. Magnesium is essential for maintaining the body’s bone structure. It also assists with proper bowel movements. Yellow corn contains lutein, an antioxidant that benefits the eyes. This means the cornbread muffins in our dish are not only the main ingredient, but also a delicious alternative to bread, that can increase inflammation.

What We Avoided:

By using cornbread muffins, gut-friendly vegetables, and herbs, we avoided gluten-heavy bread. Bread also contains sugar and many gut irritating preservatives. Olive oil is also a healthier alternative to butter or margarine. Butter, or dairy, as mentioned above, is very detrimental to the overall function of the body. You can find out more about butter and healthier substitutes here. This recipe also avoids eggs, making it vegan-friendly.

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Gluten Free Vegan Holiday Green Bean Casserole

What's a dish that's not a traditional favorite but always seems to make it's way to the party? That's right, green bean casserole. Usually accepted to our plates because of the hard work your Aunt Edna put in to bring her dish, and we don't want to upset Aunt Edna. But this common side can offer some very damaging effects. The My Simple Changes version eliminates harmful dairy and gluten, replaces it with organic inflammation healing substitutes and livens up this traditionally "ok I'll have some green bean casserole" dish. An added bonus (and benefit), homemade crispy fried onion strings!

Ingredients:

½ lb Green Beans, trimmed & cut in half

½ cup Onion, minced

½ cup Mushrooms, chopped

⅔ cup Unsweetened Homemade Cashew Milk

⅔ cup Vegetable Broth (organic whole ingredients, no added binders or preservatives)

1 cup Crispy Fried Onions (recipe below)

2 tbsp Olive Oil

3 cloves Garlic, minced

2 tbsp Garbanzo Bean Flour

Pinch Pink Himalayan Sea Salt

Pinch Crushed Black Pepper

Crispy Fried Onion Strings:

1 Medium Onion

½ cup Garbanzo Bean Flour

½ cup Unsweetened Homemade Cashew Milk

1 tsp Pink Himalayan Salt

½ cup Coconut Oil

Serves: 4

Instructions

Crispy Fried Onions Strings:

In a medium size bowl combine onions and milk

Let soak for a 3-5 minutes

In a ziplock bag combine flour and salt

Remove onions from bag

Combine in ziplock with flour and salt

Shake until fully coated

In a medium pot heat oil

Add onions half at a time

Fry 5-6 minutes

Toss after 3 minutes

Remove and place on a paper towel lined plate

Add remaining onions and repeat

Green Bean Casserole:

Preheat oven to 400 degrees

Bring a large pot of water to boil and add 1 tbsp Pink Himalayan Salt

Add green beans and cook for 5 minutes

Strain and place in bowl with ice water for 3 minutes

Strain and set aside

In a large skillet combine olive oil, onions, garlic, salt and pepper

Cook on medium heat for 2-3 minutes

Add mushrooms

Cook for 3-4 more minutes or until lightly browned

Slowly add flour while mixing to coat vegetables

Cook for 1-2 minutes

Slowly add broth, mixing evenly

Add cashew milk and whisk together

Salt and Pepper

Reduce heat to simmer and cook 5-7 more minutes (or until thickened)

Remove from heat

Add fried onions and green beans

Toss until well coated

Place on baking dish and bake for 15 minutes (until slightly browned on top)

Nutrition Gained:

Replacing the traditional processed flour with alternatives like garbanzo bean or coconut flour incorporates healthy fiber to push your nutrition forward. Onions contain phytochemicals and vitamin C. Both help to improve immunity. Many mushrooms are also a good source of selenium, an antioxidant mineral that fights free radical damage. Mushrooms also provide vitamin C and iron. Because their cells walls are indigestible unless exposed to heat, you must cook mushrooms to get their nutritional benefits. Also, using broth, rather than milk, eliminates the dairy factor. Broth, if you buy a brand without any added processed chemicals, can be very good for the body.

What We Avoided:

By choosing organic beans we've avoided a lifecycle built around pesticides and synthetic fertilizers. Both of which attack the immune system, nervous system and leave our bodies exposed to autoimmune disorders like Crohn's disease. We also avoided harmful low quality oils that attack the immune system and trigger a immune response. Finally, dairy and gluten have been eliminated. Making this dish a deliciously vegan and gluten free health booster!

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Healthier Nutrient Rich Gravy

It's all gravy (dad joke)... But for real, this version is all the best gravy and the same consistency and taste that's carried through many generations. Gravy commonly contains harmful wheat and dairy. Not in this healthier inflammation combating version. It's easy to make, which allows you to keep your eyes elsewhere during a hectic time. And this version also provides many vital nutrients to team with a full plate of healthier dishes. All together reducing your waistline during a common irritating time of the year. 

Mix this delicious gravy with our CauliMash or spread it over our stuffing dish. This is a judge free zone... just as long as you stick to the plan of healing and providing the body with the vital nutrients it's calling for. Enjoy!!

Ingredients

½ cup Onions, minced

½ cup Mushrooms, diced

2 tbsp Parsley, minced

2 cups Vegetable Broth, Organic w/whole ingredients. No binders or additives

5 tbsp Coconut Flour (or similar but organic and whole ingredients)

Pinch Ground Black Pepper

Instructions

In a saucepan combine onions, mushrooms, parsley and ¼ cup of broth

Saute until vegetables are tender

Add flour, pepper and ½ cup of broth

Stir until smooth

Slowly mix in remaining broth

Lightly boil for 3-4 minutes, stirring occasionally

Pour into container

Enjoy!

Nutrition Gained:

Onions contain phytochemicals and vitamin C. Both help to improve immunity. Many mushrooms are also a good source of selenium, an antioxidant mineral that fights free radical damage. Mushrooms also provide vitamin C and iron. Because their cells walls are indigestible unless exposed to heat, you must cook mushrooms to get their nutritional benefits. Also, using broth, rather than milk, eliminates the dairy factor. Broth, if you buy a brand without any added processed chemicals, can be very good for the body.

What We Avoided:

Choosing the right broth is vital. Look for a variety that contains just organic vegetables or, if you’re choosing bone broth, ingredients you can pronounce and recognize. Many common ingredients, in even organic broths, are not only hidden gut irritants but they are not even necessary for a suitable organic broth.

We also avoided harmful dairy, wheat flour and inorganic ingredients that grew up on pesticides and synthetic fertilizers.  

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Free Radical Fighting Cranberry Sauce

The sweet treat to enrich the pallet while bringing out the flavors of our loaded plate of delicious foods. Cranberry's offer some very powerful antioxidants to help fight cancer. The problem with this traditional side is the high levels of sugar (often processed), unwanted ingredients and other processing factors that lead from delicious taste to a body of more inflammation. 

Just like with all of my recipes, we're cutting that out. Eliminating it, before it eliminates us. Replacing low quality ingredients with the best quality that also pleases our bodies. The same thing has been done here, with this delicious and now nutritious favorite add on. 

Ingredients:

4 cups Fresh Cranberries

1 cup Purified Water

½ cup Orange Juice, freshly squeezed

⅓ cup Black Currants

⅓ cup Cherries, dried

⅓ cup Maple Syrup

1 tbsp Orange Zest

1 tbsp Ginger, minced

Instructions

In a medium saucepan, combine all ingredient

Turn to high heat

Bring to boil and reduce heat until simmer (uncovered)

Simmer 10 to 15 minutes, until the mixture reduces and begins to thicken (the cranberries will begin to split open at this point)

Smash the remaining unsplit cranberries

Remove from heat and cool

Chill in fridge for  at least 3-4 hours (the longer the better)

Enjoy!

Nutrition Gained:

Cranberries are commonly known to treat UTI's. But, the benefits don't end there. It actually promotes healthier cardiovascular health and prevents the influenza virus from sticking to cells or causing respiratory problems associated with the virus. 

Incorporating ginger whenever possible is an essential to the My Simple Changes diet. Mainly because of their loaded properties for healing inflammation in the digestive system. Cherries follow a similar pattern by containing healthy fiber, vitamin C, carotenoids, and anthocyanins, each of which may help play a role in cancer prevention

What We Avoided:

Processed sugar and low quality ingredients that offer pesticides and synthetic fertilizers. All three weaken the immune system, attack an already exposed immune system and pave the way for worsened symptoms associated with autoimmune disorders. They also break down the body and team up with invading substances to develop even worse diseases, like many forms of cancer.

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Digestion Regulating Hemp Seed Hummus

The food is in the oven. The guests are on their way. What's a healthy appetizer to not only please the starving appetites while you wait for the last few dishes to finish? A digestion promoting homemade hummus. Loaded with healthy fiber by replacing the traditional sesame ingredients with cashew butter will hold off the bellies few for just a few minutes more. This version is extremely easy to make, offers a light but satisfying taste and will keep everyone busy as you put the final touches on your masterpiece. 

 

Ingredients

1 ½ cups Cooked Chickpeas (or 1 can rinsed chickpeas)

⅓ cup Hemp Seeds, shelled

½ Lemon, juiced

2 cloves Garlic, minced

1 tbsp Homemade Cashew Butter (or almond)

½ tsp Ground Cumin

½ cup Purified Water

½ tsp Pink Himalayan Sea Salt

1 tsp Turmeric

2 Pinches Ground Black Pepper

Instructions

Combine hemp seeds and salt into an S blade food processor

Mix for 30 second to 1 minute or until finely ground

Add remaining ingredients and mix until creamy (roughly 2-3 minutes)

Remove and serve

Note: Hummus lasts roughly 5 days in refrigerator

Nutrition Gained:

Incorporating homemade cashew butter teams with the chickpeas to form a healthy digestible fiber team. Mix in the protein from the hemp seeds, antioxidants from the lemon juice and probiotics from the garlic, you get one solid appetizer to sooth the gut and please digestion for the main course. Mix in some turmeric and pepper, and you've added a powerful element to blanket inflammation.

What We Avoided:

Organic ingredients avoid harmful synthetic fertilizers and pesticides. Also, making this simple appetizer at home avoids ingredients solely made to preserve and hold together the hummus. Whole, fresh, organic ingredients offer the best shot at gaining the most nutrition and by choosing those for this dish you've avoided the nutrient depleted versions that often times carry the aforementioned harmful substances.