Cherokee Bean Bread Dessert Recipe

Here is the Spiritual Adrenaline Cherokee Bean Bread Dessert recipe unveiled at our Day One Event in Bryson City, North Carolina on January 1, 2019. I include the recipe, the reason I chose each of the recipe ingredients including the nutritional benefits and the ingredients I removed from the traditional recipe including lard and refined sugar.

(Gluten Free, High Protein and Low Glycemic Load)

Ingredients:

2 ½ cups gluten free bread mix

½ cup kidney bean, pre-cooked and drained

1 cup lukewarm water

2 tablespoons active dry yeast

4 tablespoons honey (or to preference)

2 tablespoon SWERVE, Truvia or Stevia sweetener

1 teaspoon salt

3 tablespoons olive oil

½ teaspoon baking soda

1 scoop whey protein (or soy)

¼ cup sunflower seeds

¼ cup flax seeds

1/8 cup sesame seeds

1 cup raisins

1 teaspoon Cinnamon

Directions

In a mixing bowl, combine bread mix, salt and baking soda with a wire whisk.   Mix well.

Make a well in the center of mixture and put yeast, honey and cinnamon into the well. Pour a small amount of lukewarm water to help dissolve the yeast.

Place the beans, olive oil, protein powder and ½ cup of lukewarm water.   Using mixer, blend until smooth and creamy.

Put beans, sunflower seeds, flax seeds, sesame seeds and raisins into the mix and continue to blend until fully mixed.

Knead the mixture for ten minutes (If needed, you can continue to mix with blender). 

Cover with foil and a towel and let rise for one-hour.

Punch the dough down and let rise for another thirty-minutes (by now it should have doubled in size).

Pre-heat oven to 350 degrees and bake the bread for about 30 to 40 minutes.  Do not cover while baking.

After 30 minutes, test to see if a toothpick inserted into the middle of the bread comes out clean.   

Remove bread from pan immediately when done and let cool on a wire rack.

Enjoy!

Benefits:

                  This recipe is gluten free and can be a good source of protein for vegetarians and vegans.  This is important for active alcoholics, alcoholics in recovery and people with Type 2 diabetes or hypoglycemia, for the reasons fully explained in my book.   SeeSA, pages 21-36, *29. 

                  Swerve or Truvia as sweeteners satisfy your sweet-tooth with de minimuscalories and no impact on blood sugar. SeeSApages 89-92.  In addition, all sweeteners used are low on the glycemic index and won’t spike blood sugar and then crash.  SeeSA, pages 89-92, 115-117.

Kidney beans are an excellent source of fiber, which is important for a number of critical body functions including stabilizing blood sugar levels and absorption.   Kidney beans are a “slow digesting” carbohydrate, which is the final reasons they are a smart choice for people in recovery or with blood sugar related disease. For additional healthy bean and nut choices, SeeSA, pages 115-117.

                  Raisins are high in fiber, iron, calcium and anti-oxidants.   Although raisins contain glucose and fructose, the sugars are balanced by the other healthy substances.   The sugars in raisins also break down very slowly, and are therefore a benefit for diabetes and others with blood sugar issues.   

                  Cinnamon is one of my favorite “Recovery Super Spices” and helps to slow down the breakdown of carbs (sugars) among other benefits for people with diabetes or other blood sugar issues.  SeeSA,pages 93-95.

Beans, nuts, seeds and olive oil all contain healthy fats that provide sustainable energy throughout the day without spiking and then dropping blood sugar. SeeSA, pages 85-137.

Olive oil, honey and kidney beans contain healthy anti-oxidants that help neutralize cancer causing free radicals.  SeeSA,pages 115-120.

People who follow the Spiritual Adrenaline lifestyle don’t need to count macro’s.  Rather they follow our “Eat F.A.B.” recommendations on nutrient timing.  SeeSA, pages 85-89.   This recipe should be consumed during the “F” or “A” nutrient times as described in the book.  

Modifications from Traditional Cherokee Bean Bread Recipe:

– Replaced traditional dried corn (masa hernia) with organic gluten free bread mix. 

– Replaced lard with extra virgin olive oil.  

– Replaced refined sugar with honey and Stevia/Truvia.

– Removed milk so this is recipe is dairy free.

– Removed eggs.

Sustainable Resolutions – 2019

This year, I put together a new set of sustainable resolutions for people in recovery for 2019. This year I am proud to be collaborating with Central Recovery Press. Happy holidays and a safe, happy and healthy 2019!!!

Spiritual Adrenaline: 7 Day Detox, 30 Day Plan & Maintenance

My approach to the Spiritual Adrenaline lifestyle help you get started slowly, and build on your success through incremental change.   I offer a seven-day detox, thirty-day plan that you can modify based upon your health history, present circumstance and long-term goals.    After my  seven-day detox and thirty-day program, I teach you how to build your own long-term plan by integrating the basic components of Spiritual Adrenaline, exercise, nutrition and spiritual tools, into your daily life.  Not only will I teach you how to integrate these tools, I’ll teach you to maximize the benefits by timing the tools you use throughout the day. Your goal will be for you to learn basic tools that can then become your new norm or modified “comfort zone”, where you are sober, happier and healthier. 

Spiritual Adrenaline – Part 1: Education

The education portion of my book tracks the latest peer-reviewed studies in exercise and nutrition science, with an emphasis on people in addiction recovery.  I track what nutrients can help lessen cravings, provide your body with anti-oxidants needed to remediate years of substance abuse and malnutrition, and other critical nutritional information to increase your chances of success and long-term happiness in recovery.  I also track the latest research on how different types of exercise can help address various issues common for people in recovery, for example anxiety.   By learning the basics of my evidence-based approach, you are prepared to then apply the benefits to your life and recovery and achieve your aspirations.