Welcome to Holistic Health Center of Savannah! Whether you have been a patient of Dr. John’s for years, or you’re on our site prior to setting up a new patient appointment, we thank you for checking out our first official blog post. This site has been a brainchild of Dr. John’s for a little while, but really it’s been a work in progress for even longer. Creating a regular blog has its own set of obstacles, and begs the question “Why invest the time and energy into something that doesn’t have an immediate monetary output?” For the team at Holistic Health Center, the answer is simple: we want to provide both our patients, and those interested in finding out how to apply a whole-body approach to their health, information and resources to enable themselves. We hope to bring our personality and experience to a public forum, so you can apply simple principles to your busy lifestyle.
Our blog will consist of a couple different categories: Food and Cooking Resources, Functional Medicine, General Health, Lifestyle and Wellness, and information on Chiropractic Approaches. If you have never been to our office before, we want to show you who we are and what we’re really about. If you are a patient here, we want this blog to be a bridge between your appointments and what the “everyday” looks like.
For our first post, we wanted to share with you simple salad dressings you can implement in your nutrition routine. As Dr. John often has nutrition patients cut back on eating gluten and dairy, he encourages adding salad to your meal plan. Salads, especially when sitting next to the butter-dripping steak and potatoes you’re preparing for your family, can dim in comparison. However, we have gathered a few recipes to add some life, nutrition, and mouth-watering flavor to your leafy greens! These recipes are based on a low-inflammation diet, promoting health benefits such as slowing the aging process and protecting against certain diseases. The main characteristics of these types of recipes are natural sweeteners (ex. apples, apricots, carrots, etc.) and anti-inflammatory properties (seen primarily in foods such as cloves, cinnamon, turmeric, ginger, etc.) While these recipes are listed below, feel free to swap out ingredients with what you already have in the kitchen, following along with these easy guidelines!
Sweet Dijon Vinaigrette (from The Full Helping)
- ¾ cup water
- 4 pitted dates
- 3 tablespoons Dijon mustard
- 2 tablespoons apple cider vinegar
- 2 tablespoons tamari or coconut aminos
- 1 tablespoon balsamic vinegar
- 3 tablespoons nutritional yeast
- 1 teaspoon ground flax seed
- 2 tablespoons shelled hemp seeds
To make the dressing, blend all ingredients in a high speed blender till smooth. Store in an airtight container in the fridge until ready-to-use. The dressing will make 1½ cups, and it will keep for up to 8 days.
Sun-dried Tomato Vinaigrette (based from Minimalist Baker)
- 1/2 cup packed sun-dried tomatoes (soaked in hot water 10 minutes; or if soaked in oil/jarred, use less hot water)
- 1 cup hot water
- 3 Tbsp lemon juice
- 1 cup tightly packed fresh herbs (such as basil or parsley)
- 4 cloves garlic, smashed
- 1/3 cup olive oil
- 2 tsp maple syrup, agave nectar, or other natural sweetener
- Pinch each sea salt + black pepper, plus more to taste
Prepare your dressing by adding all ingredients to a blender and blend on high until creamy and smooth. If too thick, add more water to thin until pourable. Taste and adjust flavor as needed, adding more lemon for acidity, garlic for zing, maple syrup or other natural alternative for sweetness, salt + pepper for flavor balance, or fresh herbs for freshness/earthiness. Set aside. This will keep for 4 days covered in the refrigerator!
Creamy Avocado Dressing (based from Tasty Yummies)
- 1 large (or 2 small) ripe avocado
- 1/4 cup olive oil
- 1 handful fresh cilantro
- juice from 1 lime
- 1 tbs honey, maple syrup, or other natural sweetener
- 2 tablespoons apple cider vinegar
- 1/4 cup water
Add all of the ingredients to a blender or food processor and blend until creamy. You can add more water for a thinner consistency, if you would like. I like to let it sit a bit in the fridge before eating, the flavors really come together. Store in an air tight container or jar in the fridge. Keeps for about 5 days.
If you tried out one of these recipes, and especially if you found a yummy substitute, feel free to comment on our Facebook page and let us know! We hope you’ll enjoy what we have to offer and thanks again for joining us!