All posts by clearwaternd

Roasted Brussle Sprouts with Prosciutto and Walnuts

A great friend of ours just graced our table with this recipe and it was too good not to pass on.  Thanks go to our favorite North Italian cook in Bozeman, MT!

Serves 8

2 lbs brussle sprouts, trimmed of any discolored leaves and halved
6 ounces prosciutto, coarsely chopped
1 cup walnuts, coarsely chopped
2-3 tablespoons olive oil
Sea salt to taste

Preheat oven to 400 degrees. Combine all ingredients in a large mixing bowl tossing in olive oil.  Place on cookie sheet or in roasting pan.  Roast for 30 minutes or until brussle sprouts are lightly browned.

Try This: This recipe is the basic standard we use for all our vegetable roasting.  Add root veggies, red bell peppers, broccoli, or cauliflower for more diversity and different flavors.

Health Tip: Brussle sprouts are a Brassica vegetable in the mustard family (with cabbage, broccoli, cauliflower, and kale).  These tasty vegetables are full of antioxidants like carotenoids and vitamin C and have anticancer properties.  They are well known in nutritional medicine for the immune strengthening abilities as well.



Whipped Sweat Potatoes

Just about every time I make these, someone asks me if I added any maple syrup or brown sugar. I never do. Everyone is always surprised at how sweet sweet potatoes can be all on their own. FYI, they do tend to be sweeter than yams.—Sarah


2 large sweet potatoes
Organic butter
Sea salt to taste

Boil sweet potatoes until fork tender, about 20 minutes, drain, and puree until smooth and creamy with a hand blender. Add butter and salt to taste and serve piping hot.

Try This: Substitute any root veggie or winter squash, such as beets, parsnips, yams, sunchokes, rutabagas, turnips, carrots, acorn squash, delicate squash, pumpkins, and butternut squash.

Health Tip: Where there is color, there are nutrients. Sweet potatoes are a good source of dietary fiber, vitamin B6, and potassium, and a very good source of vitamin A from beta-carotene, vitamin C, and manganese.

Gluten-Free Cornbread Stuffing with Andouille Sausage

I made this recipe up just this past year for Thanksgiving. Two good friends were hosting the traditional dinner of thanks with a delicious Southwestern theme. We had a twenty-pound turkey rubbed in chili powder stuffed with onions, peppers, and tomatillos, appetizers of corn salsa and guacamole with chips, sides of this stuffing, red beans and rice, sopapillas, and flan for dessert. A friend from Arizona demanded traditional green bean casserole, so we added it to the mix. We toasted that day with home-made cilantro-lime margaritas. It was a perfect spicy feast to warm our insides while feet of snow fell outside.—Sarah

1 recipe GF cornbread (Grandma’s Unsweetened Cornbread Mix™ by the Cravings Place)
1 stick organic butter
1 large onion, chopped
2 cups celery, chopped
2 jalapenos, minced (seeded if you desire less heat)
1 quart chicken bone broth
1 pound andouille sausage, crumbled in food processor
1 teaspoon sea salt
5 eggs, beaten well

Prepare the cornbread with the options of maple syrup, butter, and chili flakes.

Preheat oven to 350°F.

Melt butter in medium fry pan over medium heat. Sauté onion, celery, and jalapenos until onions are translucent, about 7 minutes.

Crumble cornbread into a large mixing bowl. Add sautéed veggies, broth, sausage, salt, and eggs, and combine well. Pour mixture into a greased baking pan and bake until stuffing is cooked through, about 45 minutes.

Try This: For a faster version, simply add andouille sausage to cornbread batter and bake as directed on package.

Health Tip: This is a great way to have a gluten-free Thanksgiving. We have passed this on to many of our patients, because when the holidays roll around, nobody wants to feel deprived, and this is one recipe that will become a Thanksgiving tradition and will please all types of eaters.

Satued Kale with Apples


3 TBS olive oil
1 large onion
2 bunches organic kale
2 tablespoons tamari sauce (gluten free soy sauce substitute)
1 crisp red apple, cored and thinly sliced
1/4 cup toasted sesame seeds

Trim out the large stems of the kale and coarsely chop. Set aside.

Heat the 3 TBS of olive oil in a large skillet or wok over medium-high heat, add the onions and sauté for 5-6 minutes until they start to get soft. Add the greens, tamari, and apples. Stir them often until the greens get tender, about 4-7 minutes. Toss in sesame seeds at the end.

Transfer the cooked greens to a serving plate.

Try This: Add crumbled goat cheese or walnuts in place of the sesame seeds. Serve it as a side or this is a great topper to pork or chicken.

Health Tip: Kale and other dark greens are packed with essential vitamins and minerals like vitamin A, C, and K. it helps detoxify the liver and is anticarcinogenic. So eat your greens!

Cancer Preventitive Foods

Foods that love the liver:

  • artichokes
  • lemons
  • asparagus
  • beets
  • dark leafy greens (dandelion, beet greens, chard, kale, etc).

Foods that boost immunity:

  • Cultured foods for their probiotics like kombucha, home canned/ pickled veggies, kimchi, sauerkraut, homemade yogurt or kefir if you can tolerate dairy.
  • Colorful fruits and veggies for their anti-oxidants like beets, berries, broccoli, Brussels Sprouts, carrots, kiwi, kale, cabbage, peaches, pumpkins, papaya and pineapple.
  • Spices for their anti-inflammatory and anti-microbial qualities like garlic, onions, mustard, turmeric, oregano, thyme, rosemary, sage, cloves, and cumin.

Don’t forget to play with these foods with friends and family for a happy healthy life.

What is Cancer?

Cancer itself is a disease process not just a tumor in the body.  A tumor is to cancer what a heart attack is to coronary artery disease.  It is the end result of a long process. In biological terms, a cancer cell is a normal cell found in our body that has become immortal and doesn’t die.

Why are immortal cells a problem?

Cancer cells have genetically mutated to not die and thus can grow indefinitely taking over or invading other areas of our body.  One of the challenges cancer cells impose on the body is they rob oxygen and nutrition from surrounding cells. Another challenge is when they replace normal functioning cells that we depend upon to remain in balance.  Some cancer cells over-produce the hormones and chemical signals of molecules of the parent cell type, further disrupting our balance of health.

What causes genetic mutation?   

Geneticists will describe two causes of cellular genetic mutation, environmental toxins that disrupt and change normal DNA replication or a mistake has been made by the cell in that same replication process. However, everything the body does it dose for a reason.  The body doesn’t make mistakes, so even the “mistake” has to be caused by something.

Ultimately, all genetic mutations stem from our lifestyle choices. We define our lifestyle as the decisions we make everyday to live; eating, drinking, breathing, exercising, mental attitudes, etc. These choices determine what our body will be exposed to and how well it will be able to function daily -  thus determining if it is clean and healthy or toxic and dis-eased.

It is important to note that although exposure to toxins causes genetic mutation there is a deeper issue of why the body is unable to properly detoxify these chemicals and prevent the mutation.  Read on for more on this… 

Grilled Rack of Lamb with Herbs De Provence

This is a simple, quick, delicious way to prepare my favorite cut of meat; rack of lamb. When I carve the rack into individual chops Justin appropriately calls them lamb “lollypops.”–Tanda

Serves 4


1 rack of grass fed lamb cut into individual chops

2 TBS olive oil

Sea salt

Freshly ground pepper

Herbs De Provence

Start charcoal grill

Brush each side of the lamb chops with olive oil, and sprinkle liberally with sea salt, pepper and the Herbs De Provence. Heat the grill to high and grill chops 5 minutes per side for medium doneness.

Try This: Serve with roasted broccoli, summer squash, or grilled asparagus and a summer salad.

Health Tip: Lamb is one of the top foods that contains the mineral zinc. Zinc is a potent immunostimulant and is essential for proper immune function. When zinc is deficient in the body there is a decrease in T-cell function.