Inspire Natural Health

10/22/2021

Fall is Squash time! 🍜

Butternut squash is loaded with vitamin A and vitamin C. Vitamin A promotes skin, bone, and soft tissue health, as well as its most well-known claim to fame, eye health. Vitamin A is especially important for eye health because it produces pigments in the retina and aids in vision, specifically vision in low light.
Ingredients

4 cups cubed butternut squash (1 medium-sized squash)
½ cup white onion, diced (1 small onion)
1 clove garlic, minced
½ teaspoon curry powder
Salt and pepper to taste
3–4 tablespoons olive oil
3 cups (750ml) vegetable broth
Plain Greek yogurt, for garnish
Pumpkin seeds, for garnish

Directions

Preheat oven to 375ºF (190ºC).
Arrange squash, onion, and garlic in a single layer on a baking sheet. Drizzle vegetables with olive oil and toss until squash and onions are completely coated with oil.
Sprinkle salt, pepper, and curry powder over the entire tray of squash and onions.
Bake for 30 minutes.
Once squash is tender, transfer it to a blender or, if using an immersion blender, transfer squash to a large pot.
Add broth to blender or to pot and blend until smooth.

09/03/2021

08/11/2021

🥜 Walnut Falafel!!
This quick and easy falafel recipe is packed with a variety of nutrients. Walnuts, a plant-based source of omega-3 fatty acids, support levels of serotonin, one of the metabolites tested by Ixcela. Chickpeas (garbanzo beans) are high in plant-based protein and fiber. Flaxseed (linseed) is another high-quality, plant-based source of omega-3s and protein.
Ingredients

1 small onion
1 clove garlic
¼ cup (25 grams) walnuts
1 can (15 ounces/286 grams) chickpeas (garbanzo beans), strained
2 tablespoons ground flaxseed (linseed)
½ cup flat leaf parsley
2 tablespoons lemon juice
½ teaspoon salt
1 tablespoon olive oil

Tahini Dipping Sauce
3 tablespoons tahini
3 tablespoons boiling water
1 tablespoon lemon juice
Pinch of salt

Pickled red onion (optional)
Directions

Finely chop the onion and garlic and place them into the bowl of a food processor with the walnuts, chickpeas, flaxseed (linseed), parsley, lemon juice, and salt. Blend until a smooth dough is formed.
Heat the oven to 350℉ (180℃).
Use one heaped tablespoon to measure out the mixture and roll it into balls.
Heat a nonstick pan with olive oil and fry the falafel, shaking the pan every minute or so to achieve an even browning.
After the falafel are browned, use a pair of tongs to remove them from the pan and place them into an ovenproof dish. Bake for 15–20 minutes.
While the falafel are baking, make the tahini dressing by whisking the tahini, hot water, lemon juice, and salt together in a bowl.
Serve the falafel with the tahini dipping sauce and pickled onions on the side.
Serving Suggestion

These falafel are a lovely complement to a vegetarian meze platter. Leftovers work well as a midmorning or late-afternoon snack.

07/22/2021

💥 Moroccan Quinoa Dish! This flavorsome dish can be enjoyed as a complete meal or as a side dish. Quinoa is a gluten-free, high-quality source of plant protein. It is considered a complete protein because it contains all nine essential amino acids. Quinoa is also high in soluble fiber, which helps to lower cholesterol and blood sugar levels.
Ingredients

1 cup quinoa (185 grams)
1 lemon
1 tablespoon olive oil
1 red onion, medium
1 clove garlic
1 teaspoon smoked paprika
1 teaspoon cumin seeds
⅓ cup cherry tomatoes, halved
¼ cup olives, thinly sliced
2 tablespoons pistachios, chopped
2 tablespoons mint
2 tablespoons parsley
2 tablespoons fresh cilantro (coriander)

Directions
To cook the quinoa, rinse it in a sieve under running water. Place the rinsed quinoa into a pot with 2 cups (500ml) of water and bring it to a boil. Reduce the heat and simmer for 15–20 minutes. When cooked, quinoa grains will become translucent. Strain the quinoa through a sieve and set aside.
While the quinoa is cooking, finely chop the onion and garlic. Slice the tomatoes in half, cut the lemon and olives into thin slices, and roughly chop the pistachios. Roughly chop the mint, parsley, and cilantro (coriander).
Heat the olive oil in a pan over a moderate heat and begin to caramelize the lemon slices. Leave them for 3 minutes and then flip them over to caramelize the other side. Remove the lemon from the pan and set aside.
If the pan is still reasonably clean, sweat off the onion and garlic in the same pan for 8–10 minutes. Add the paprika and cumin and cook for another 2 minutes.
Add the quinoa to the pan and stir all of the ingredients together.
Turn off the heat. Add the tomatoes, olives, pistachios, and fresh herbs. Fold it all together. Season with salt and pepper to taste.
Dish up the quinoa and place the caramelized lemon slices on top.
Serving Suggestion

This is a delicious side dish with grilled chicken breast. Add a bowl of peppery arugula (rocket) for the perfect complement.

07/10/2021

😋 Yum! Shrimp are a great, low-calorie source of protein. They are also high in selenium, a nutrient known to reduce inflammation.
Cashew nuts, which are used in the pesto, help to stabilize blood sugar levels and are a good source of dietary fiber and protein.
Ingredients

2 cups flat rice noodles
1 cup shrimp, cleaned and deveined
1 tablespoon olive oil
¼ cup red bell pepper, finely sliced
2 tablespoons cashews
Chopped fresh chili pepper (optional)
Lemon
Salt to taste

Pesto
½ cup basil
½ cup Italian parsley
½ cup fresh cilantro (coriander)
¼ cup cashews
2 tablespoons soy sauce or tamari (gluten-free option)
2 tablespoons water
1 tablespoon fresh ginger
1 tablespoon olive oil or coconut oil
Juice from ½ lemon
Salt to taste

Start by making the Thai pesto: Wash the herbs and place all the pesto ingredients into a small blender. Pulse the ingredients together until a smooth, green sauce forms. Taste the pesto and add a little salt and/or lemon juice as needed.
Boil a kettle of water and place the rice noodles into a heatproof dish. Cover the noodles with boiling water and let them soak for 15 minutes.
Rinse the shrimp under cool water to make sure they are clean. Place a frying pan over high heat and fry off the shrimp in a little olive oil for 5–8 minutes until the shrimp curl slightly and change color from a grey-blue to light pink. Season them with a little salt and a squeeze of lemon juice.
Finely slice the red pepper.
Toast the remaining cashews in a pan for 5 minutes until they are golden. Remove them from the pan and set them aside.
When the noodles have softened and are heated through, strain them through a colander. Pour 3 tablespoons of the pesto over the noodles and toss until they are evenly coated.
Plate up your noodles, top them off with the sliced red pepper, and then add the cooked shrimp and a little more pesto. Chop up the toasted cashews and sprinkle them over the dish.

06/30/2021

🍫 Chocolate Avocado Mousse Recipe!

Avocados contain heart-healthy monounsaturated fatty acids. Monounsaturated fats are well known for their anti-inflammatory properties and can help reduce blood cholesterol.

Ingredients

1 ripe avocado
¼ cup Lily’s brand (no sugar) chocolate chips, melted
1 ½ tablespoon maple syrup
4 pitted dates
2 tablespoons cocoa powder
1 teaspoon vanilla extract
⅓ cup (80ml) milk of choice (almond, dairy, soy, etc.)

Directions

Melt chocolate chips by heating for 30 seconds in a microwave, stirring, and then heating for 20-second increments and stirring until melted.
Add all ingredients, except chocolate chips, to a food processor or blender. Pulse to get mixture started, scraping edges as needed. Add melted chocolate chips and blend until smooth. Refrigerate for at least an hour before enjoying.

Serving Suggestion

Consider topping this dessert with fresh raspberries or using it as a fruit dip with strawberries, apples, and bananas.

06/19/2021

💥 Picture of 50 Freestyle this morning! Great Olympic Trials swims! Not enough to make the team. But what a wonderful blessed journey! Thank you to all who have cheered and supported Matthew and most of all for all your prayers!!!!🙏
Amazing experience!❤️💕😃 #

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06/18/2021

🙌 Whoop Whoop!! Matt made Semis!! Top 16! Swims off tonight to get top 16! He will be on NBC tonight at 8 pm if you can pray and watch!

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06/17/2021

💦 Go Matthew! At Olympic Trials and has swam 2 of 4 events! Thank you to all who continue to pray and have supported him!! You are wonderful ❤️
Some updates:
Good backstroke as his first event and swam around his best time so great way to start meet.

Today knocked off half sec off of seed time listed in heat sheet which is his fastest in 2 years for freestyle.

Went from 64 rank to 33 rank! Not enough for semis but not expected anyway. Semis is top 16. Praying for that in his Butterfly event on Friday morning where he’s currently ranked 17. Keep him in your prayers! To God be the glory! The best is yet to come!

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06/14/2021

🏊‍♂️ Olympic Trials starts tomorrow! First up for Matthew Austin is 100 Backstroke! Keep an eye out for 100 Freestyle, 100Butterfly and 50 Freestyle. 🙏 Send prayers his way and to God be the Glory!

Live streaming of all events including preliminaries that start at 11 EST on NBCOlympics.com and finals streamed at 6:30PM. Then at 8 PM you’ll see the highlights on NBC TV channel.

06/04/2021

💥 Beetroots are low in calories and high in a variety of nutrients. They assist with lowering blood pressure and fighting inflammation, and they contain dietary fiber to improve digestion. This salad is a good lunch option for anyone following an autoimmune protocol (AIP) diet. You can even buy cooked beetroot so you can whip up this salad quickly.
Ingredients

2 small beetroots (about 1 cup cooked)
2 cups butter lettuce
1 cup celery, chopped
1 cup cucumber, sliced
9 ounces (255g) strip steak (used for stir-fry)
½ teaspoon marjoram
½ teaspoon salt
½ teaspoon pepper
2 tablespoons olive oil
2 tablespoons balsamic vinegar
Mint leaves (optional)
Directions

Place the two beetroots in a medium-sized pot. Cover with cold water and bring them to a boil. Boil for about 40 minutes or until you can easily stick a sharp knife through the center.
Prepare the rest of your ingredients: Wash lettuce, and slice celery and cucumber. You can use a peeler to make cucumber ribbons if you like.
Season steak strips in a bowl with salt, pepper, and dried marjoram or chopped fresh marjoram.
When beets are cooked, strain off the water and allow them to cool in cold water. Use a small paring knife to remove the skin from the beetroot and then slice them into wedges.
Fry your steak strips in a hot pan with a little olive oil until they are lightly seared and golden, and then remove from the pan.
Build salad by dividing vegetables between two bowls and topping off with steak strips.
Garnish bowls with fresh mint leaves and dress with a little balsamic vinegar and olive oil.
Serving Suggestion

If grains and dairy are parts of your diet, add ¼ cup of cooked brown rice or a few bocconcini or mozzarella balls to each salad.

05/26/2021

🐠 Tuna is a protein-dense and easy-to-prepare snack and meal component. Simply mix in a few of your favorite fresh herbs and toss in some fresh lemon juice for a quick salad or cracker topping. This recipe skips the mayo and replaces it with flavorful fresh herbs, onions, lemon, and olive oil for a nutrient-dense and lightened-up version of your favorite tuna salad.

Ingredients

5 ounces (142g) canned light chunk tuna (packed in water)
¼ cup onions, diced small
¼ cup fresh parsley, chopped
½ teaspoon garlic powder
1 tablespoon dried herbs blend, or a mixture of dried dill, basil, oregano, and thyme
1 tablespoon lemon juice
1 ½ tablespoon olive oil
1 teaspoon lemon zest (zest of ¼ lemon)
Salt and pepper to taste

Directions

Drain tuna and place it in a small mixing bowl.
Add all other ingredients and mix with a fork, breaking apart large tuna chunks.
Add additional herbs and spices as desired.

Serving Suggestion

Serve ½ cup of tuna salad over 1 cup of lettuce with ¼ cup shredded carrots, ½ cup diced peppers, a lemon wedge, 1 tablespoon of olive oil, and a serving of nut-based crackers.