Crown Recipes

This recipe is about treating yourself! How about a healthier version of everyone's favorite Hazelnut spread!

I am going to make mine with pistachios, but you can use Hazelnut or any nut you would like!

In a food processer add:

• 1 ½ cup of nuts
• 1 Tablespoon or coconut oil
• Blend for 2-5 minutes, scraping the sides periodically (should start to look like peanut butter) 

Then add:

• A dash of salt
• 1 cup of any type of milk- I use coconut (1 cup will make more of a sauce consistency, if you want more of a spread, please add less liquid) 
• 1 tsp of vanilla (or measure with your heart) 
• ½ cup sugar (I used coconut sugar but use what you like) 
• ½ cup unsweetened cocoa powder
• Blend until everything is combined, taste for desired sweetness. This is all about what you like!
• Store in a glass container in the fridge for a sweet treat during your hectic work week!

It's great mixed with peanut butter, with fruit, on a piece of sourdough toast or just with a spoon out of the container!  Enjoy!

 Now that Fall is here, it’s officially soup season!  Lentil Soup is one of my family’s favorites! This soup is warm, hearty and heart healthy.  

Ingredients:

• 1 diced onion
• 3 diced carrots
• 4-5 minced garlic cloves
• 2 tbsp. extra virgin olive oil 
• 2 cups rinsed dried lentils (I use brown lentils)
• 15 oz. can diced tomatoes
• 4 cups of vegetable broth (I use low sodium)
• 3 cups of water
• 4-5 oz fresh spinach (roughly chopped) 
• 1 ½ tsp. cumin
• 1 tsp smoked paprika
• ¼ tsp. salt (or more to taste)

Directions:

• Add olive oil to a large soup pot and sauté onions and carrots on medium heat for about 7 minutes
• Add garlic, cumin, paprika, and salt. Sauté 1 minute  
• Add broth, water, tomatoes and lentils. Increase heat and bring to a boil
• Reduce heat, cover and simmer for about 30 minutes or until the lentils are cooked
• Add spinach in the last couple of minutes of cooking.

Serve up and enjoy! We like grated Romano Cheese on our soup; I also make a salad and have fresh Italian bread.  

The Mediterranean diet is an eating pattern based on the traditional dietary habits of countries bordering the Mediterranean Sea, including Greece, Italy, Spain, Turkey, Lebanon, and others. Importantly, there is not one single Mediterranean diet, because foods and traditions vary among Mediterranean countries and regions. [heart.org], [pmc.ncbi.nlm.nih.gov]

 Overall, the Mediterranean eating pattern emphasizes:

• Vegetables and fruits
• Whole grains
• Beans and other legumes
• Nuts and seeds
• Olive oil, particularly extra-virgin olive oil, as a primary source of fat
• Fish and seafood
• Moderate amounts of poultry, eggs, and dairy
• Smaller amounts of red and processed meats
• Minimally processed foods rather than highly processed foods
• Herbs and spices for flavoring foods [heart.org], [mayoclinic.org]

In other words, it is better thought of as an overall pattern of eating rather than a strict diet with rigid rules or calorie limits. [heart.org], [mayoclinic.org]

  Potential health benefits

• Cardiovascular health
• Blood pressure and cholesterol
• Type 2 diabetes and metabolic health
• Brain health
• Inflammation and healthy aging

Health note: A Mediterranean dietary pattern is generally considered a healthy eating approach, but individual needs can differ, particularly for people with kidney disease, diabetes, food allergies, gastrointestinal disorders, or other medical conditions. Individual medical nutrition advice should come from a physician or registered dietitian.