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guacamole

  • Historical Reference

    Enchiladas originated in Mexico, where the practice of rolling tortillas around other food dates back at least to Mayan times. The people living in the lake region of the Valley of Mexico traditionally ate corn tortillas folded or rolled around small fish. Don't be limited by these recipes, enchiladas can be filled with whatever you choose and they're healthy, filling and only limited by your imagination. Many of my readers and patients asked for a version without the tortilla because for health reasons they cannot tolerate most grains used in tortillas...you asked, here you go.

    In South America, I have discovered the varieties are expansive but the ones I seek out, if dining out, are what they call "Enchiladas Suizas," which indicates it's made with a white sauce rather than the nightshade-based tomato-based version.

    Enchiladas—Zucchini Version

    Ingredients
    • 1 TB extra virgin olive oil
    • 1 large onion, chopped
    • Kosher salt to taste
    • 2 cloves garlic, minced
    • 2 tsp. ground cumin
    • 3 cups shredded chicken/turkey/beef/bison
    • 1 1/3 cups white enchilada sauce, divided (see white sauce recipe below)
    • 4 large zucchinis, halved lengthwise
    • 1 cup shredded Monterey Jack
    • 1 cup shredded Cheddar
    • Sour cream or full-fat plain yogurt, for drizzling
    • Fresh cilantro leaves, for garnish

    sliced zucchini

    Instructions
    1. Preheat oven to 350°.
    2. In large skillet over medium heat, heat oil. Add onion and season with salt. Cook until soft, 5 minutes, then add garlic, cumin, stir until combined.
    3. Add shredded meat of your choice and 1 cup white enchilada sauce (Note 1) and stir until saucy or well-blended.
    4. On a cutting board, use a Y-shaped vegetable peeler to make thin slices of zucchini. Lay out three, slightly overlapping, and place a spoonful of chicken mixture on top. Roll up and transfer to a baking dish. Repeat with remaining zucchini and chicken mixture.
    5. Spoon remaining . cup enchilada sauce over zucchini enchiladas and sprinkle with cheeses.
    6. Bake at 180C/350F until ingredients are melted, will it be slightly browned, approx. 20 minutes; Serve hot!
    Options: Garnish with sour cream, chopped black olives and cilantro; serve. *** White Sauce

    White Sauce

    Ingredients

    • 2 1/2 tbsp butter
    • 3-5 tbsp white rice flour, tapioca flour, or corn starch to desired thickness
    • 1 cup milk (or alternative)
    • 1/2 cup sour cream (or plain full-fat yogurt)
    • 1 cup chicken broth
    • 1 tbsp Braggs Aminos
    • 1/2 tsp. cumin powder
    • Salt to taste
    • White pepper to taste and desired “heat”—this adds that spicy flavor without adding nightshades
    • like cayenne or other peppers.

    Instructions for White Sauce
    Dissolve flour in milk with a whisk and set aside.

    Melt butter; add milk/flour mixture to butter and cook for approx. 1 minute or until very light brown, this is the roux.

    Add sour cream and chicken broth. Whisk constantly and cook for approximately 2 minutes–it should thicken slightly or to your desired consistency. Simmer another 10 minutes or so on low and stir.

    Stir in the cumin, salt and pepper. Remove from heat and set aside until ready to layer and/or garnish the enchiladas with sauce.

    Enchiladas—Tortilla Version
    • 2 1/2 cups shredded cooked chicken (I used marinated and poached chicken breast)
    • 1 cup fresh or frozen corn kernels
    • 1/2 - 3/4 cup finely sliced scallions
    • Salt and pepper (to taste)—use white pepper if you want “heat” without nightshades
    • 2 cups grated cheese
    • 8 to 10 tortillas (flour, corn, quinoa or amaranth)
    • White Sauce, see instructions.

    Instructions

    1. Preheat oven to 180C/350F.
    2. For filling, mix together ¼ cup White Sauce, chicken, corn, scallions, 1 cup grated cheese, salt and pepper.
    3. Place tortillas in a steamer (in parchment paper) or gently warm on stovetop in griddle or tortilla warmer plate so they donft crack when being rolled.
    4. Divide filling between tortillas and roll them.
    5. Grease baking dish with butter or coconut oil. Spread 2 TB of White Sauce in baking dish. Place enchiladas in the dish, seam side down. Pour over remaining White Sauce, scatter with remaining cheese.
    6. Bake for approx. 25 minutes, until bubbly and golden. Serve hot!

    Optional: Serve with Guacamole on top or on the side.see recipe following.

    Dr. Gloria's Recipe Notes

    I use all-natural Monterey Jack, Cheddar and other easily melted cheeses. For those that must avoid dairy, use milk and cheese alternatives.

    MAKE AHEAD:

    • Refrigerate the rolled-up Enchiladas (using the white sauce in the filling per recipe) and place them in the baking dish. Keep the White Sauce for the topping separate. Place in the refrigerator for up to two days. On the day of baking, add a small splash of milk to the White Sauce and mix to loosen it to a pourable consistency, then pour it over the Enchiladas. Scatter over cheese and bake, as per the recipe.
    • Freezer Make the Enchiladas and top with cooled White Sauce then cheese. Cover well, freeze. Defrost in the fridge then bake as per recipe.

    For the Guacamole without nightshades, my quick version is:

    • 3-4 Blended/mashed ripe Avocados
    • Sour Cream or Mayonnaise (or combination) to desired consistency
    • Salt to taste
    • White pepper to taste for that "heat"
    • Approximately 1/8 t0 1/4 cup finely chopped Cilantro
    • 1 Red onion, finely chopped
    • 2 TB Lime juice, or to taste—can use lemon juice but the authentic flavor is with lime
    • 2 TB finely chopped garlic
    • 1/4 to 1/2 tsp. ground cumin, to taste

    NOTE:The BEST Guacamole is made in advance the night before, covered and refrigerated—allowing all ingredients to blend.

  • This new series provides not only healthy recipes but also the health benefits of each ingredient.

    This is the perfect side dish or snack when what is typically the hottest month. Recipes do not have to be difficult or with dozens of ingredients. My recipes are created and tested in my institute kitchen to insure they are packed with nutrition AND the ability to assist overall detoxification while being packed with other energy-producing ingredients, which is what's important for wholistic rejuvenation.

    Ingredients

    4 large, well-ripened avocados, smashed until creamy smooth with no lumps
    The juice of 2-3 limes (to taste, I like it tangy so I use 3)
    ½ of a VERY finely chopped red onion
    ½ package of Simply Organic Ranch Dressing Powder Mix or other organic ranch dressing (careful to read label for alias for MSG and other health-depleting ingredients)
    ⅓ cup plain non-fat yogurt, organic sour cream, or natural creme fraiche
    1 bunch of finely chopped cilantro White pepper (makes it spicy without using nightshades that "ignite" inflammation)
    Salt to taste
    1 tsp. olive or grape seed oil
    1 tsp. finely chopped garlic

    NOTE from Dr. G's Pantry

    The avocado is considered the perfect super food by many nutritional experts...AND for good reason.

    According to Daniel Amen, MD, avocados are one of the top brain-healthy foods that assist in preventing cognitive disorders such as Alzheimer's disease. Its benefit is believed to come from the folate in avocado that contributes to preventing formation of brain tangles—considered a major factor in Alzheimer's.

    In addition, avocados are rich in monounsaturated fats that boost heart health and help lower blood pressure. The monounsaturated fats in avocado beta-sitosterol. the phytonutrient clinically proven to lower LDL and triglyceride blood levels while raising HDL. Additionally, the vitamin B6 combined with the natural folic acid in avocado help regulate homocysteine—which when high, is a forerunner of heart disease.

    Health Benefits of Ingredients

    Avocado: nutrient rich, healthy fats, high in potassium, supports healthy blood pressure, high in fiber, assists in healthy cholesterol levels, promotes eye health, may assist with arthritis symptoms.

    Lime: prevents scurvy, promotes skin health, digestive aid, reduce blood sugar spikes, lowers blood pressure and cholesterol, anti-inflammatory, antioxidant, urinary tract health.

    Onions: contain antibiotic, antiseptic, antimicrobial and carminative properties. They're rich in sulphur, fiber, potassium, vitamins B, C and low in fat, cholesterol and sodium.

    Simply Organic Ranch Dressing Powder: provides flavor without toxic additives

    Yogurt, sour cream or creme fraiche (organic):

    Yogurt: powerhouse of various vitamins and minerals, maintains cholesterol levels in the body and prevents ailments like hypertension, while also boosting immunity. It is good for improving the strength of bones and teeth, aids in digestion, and is valuable in skin care. Lactobacillus promotes gut health.

    Sour cream/Cream fraiche (organic): nutrient rich containing calcium, riboflavin, phosphorus, vitamin B-12, protein.

    Cilantro: In healthcare, most often cited as effective for detoxifying heavy metals because it binds to toxic metals and loosen them from the tissues. This is especially important for those with mercury exposure. The following are additional documented health benefits:

    • May be able to help prevent cardiovascular damage;
    • The School of Life Science in Tamil Nadu, India, noted, after researching the activity of cilantro leaves and stem, "if used in cuisine, would be a remedy for diabetes" because of its blood-sugar lowering effect;
    • Strong antioxidant activity;
    • Has been shown to have anti-anxiety effects;
    • May help improve sleep quality;
    • Cilantro seed oil possess antioxidative properties, consumption may decrease oxidative stress;
    • Research conducted by The Dental School of Piracicaba in Brazil found cilantro oil to be a newly discovered natural fungal cleansing formulation;
    • Demonstrated activity against several types of harmful organisms.

    White pepper: digestive aid, detoxifying, antioxidant, mineral rich aiding in bone health.

    (Natural Sea) Salt: Salt is essential for life and an important component in the human diet. Sodium is a nutrient that the body cannot manufacture but which is required for life itself. Sodium is easily absorbed and is active in the absorption of other nutrients in the small intestine. It helps regulate water balance, pH, and is important in nerve conduction.

    Olive or Grape seed oil:

    Olive oil: widespread cardiovascular support, anti-inflammatory, possibly anti-cancer, brain health support, liver and digestive stress reducer.

    Grape Seed Oil: a great source of polyphenols—flavonoids, essential fatty acid—linoleic acid, vitamin E, and oligomeric proanthocyanidin. Cholesterol lowering, anti-inflammatory.

    Garlic—fresh: immune booster, blood pressure aid, cholesterol lowering, high in antioxidants, reduces heavy metal toxicity.

    Enjoy...not only the taste but in reaping the health benefits...

    A 6-week guided Rejuvenation DETOX TeleClass is taught several times per year, it includes PowerPoints and Screen-sharing for better Health thru EducationTM, register now at www.gloriagilbere.com (look in the SLIDER for specifics and to register)—you don't have to download software—once you register online your acknowledgement provides a phone number to call to join the class AND a link to see my presentation live. All you do is click the link, provide your first name and email so the system verifies you're registered. Get in shape and begin your rejuvenation program with individualized support via our TeleClass.

    BONUS:Once you participate in a Rejuvenation DETOX TeleClass, taught 3–4 times per year, you can repeat it three more times at NO CHARGE by registering with the Institute office at: (888) 352-8175, space is limited so first-come, firstserve.

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