Vegan Chia Burgers

Summer is drenching Vermont in rain to the point of flooding. Farmers are doing everything possible to secure crops and we are watching puddles turn into pools in our garden. We hope that this damp weather will pass so that plants may flourish once again.

Meanwhile, we are trying to dry the dampness with warming, nourishing foods that still feature summer ingredients.

These chia burgers fit the bill.

Chia, a member of the sage family, has delicious, peppery, edible seeds that are high in protein and fiber.They are a great replacement for eggs and taste delicious in sweet and savory dishes alike.

Corn is a wonderful food for summer. From digestive support to blood sugar balance, it is a healing food as long as it’s not genetically modified. Ask your farmer where they get their seeds and check for the non-GMO label on corn products in the store. Corn fiber supports the growth of friendly bacteria in our large intestine. It is rich in B-complex vitamins and has about 5 grams of protein per cup. Fiber and protein make corn a great food blood sugar control.

Vegan Chia Burgers

You will need:

• 1/2 cup cornmeal (non GMO)

• 1/4 cup chia seeds

• 1/2 teaspoon salt

• 1 medium zucchini, grated

• 1 medium carrot, grated

• 1/3 cup olive oil

Preheat oven to 375 degrees.

Mix all ingredients together.

Oil a cookie sheet with olive or sunflower oil.

Shape dough into patties and flatten each one onto the cookie sheet.

Bake for 15 minutes, cool and enjoy.

They pair well with pesto and grilled chicken or cod.

Baby Cakes

Happy Valentine's Day! My daughter is indeed a Valentine baby: she will turn one year old on Thursday. Her presence in my life has eclipsed all other priorities and it is a joy to witness her grow, learn and thrive each day.

May this day remind you of the love that is always in our hearts when we relax, breathe deeply, and open to our unlimited potential. What brings you joy? What nourishes you? Ask yourself these two questions each morning and set out to live a day filled with joy and nourishment. This practice of self-love spreads love to others and helps cultivate happiness, even during troubled times.

As my daughter learns to feed herself, I have been exploring new sources of nourishment that can be fulfilling for us both. The wonderful food solution we have both been enjoying lately is baby cakes: small pancakes made of eggs and vegetables. I add a few spices and some oil to bring flavor and soothe the nervous system. Try these combinations and let me know what you think!

All of these freeze well and reheat easily in a toaster or toaster oven.

 

Sweet Potato Baby Cakes

High in beta carotene and vitamin A, sweet potatoes soothe the nerves, balance the endocrine system, and promote healthy elimination.

You will need:

• 2 eggs

• 2 tablespoons flaxseed meal

• 2 tablespoons coconut oil

• 1/2 teaspoon each: cinnamon and nutmeg

• 2 cups sweet potato, boiled and drained

Preheat oven to 375 degrees.

Boil sweet potatoes with just enough water to cover. It will take about 10 minutes for them to be tender.

Place all ingredients in a blender or food processor and blend well.

Bake at 375 on an oiled cookie sheet for 10 minutes.

Flip and bake 5 minutes more.

Cool and enjoy.

I enjoy them with a vegetable and egg scramble or ground turkey with sauteed greens.

Carrot Chicken Baby Cakes

High in protein, pastured chicken contains all the essential amino acids necessary for muscle development and provides steady energy.

You will need:

• 2 eggs

• 1 cup cooked chicken

• 2 tablespoons coconut oil

• 1/2 teaspoon each: cinnamon and coriander

• 2 cups carrots, boiled and drained

Preheat oven to 375 degrees.

Chop and boil carrots with just enough water to cover. It will take about 20 minutes for them to be tender.

Boil or braise chicken for 20 minutes if bone-on and 10 minutes if boneless. Pull chicken off the bone if necessary and remove skin.

Place all ingredients in a blender or food processor and blend well.

Bake at 375 on an oiled cookie sheet for 10 minutes.

Flip and bake 5 minutes more.

Cool and enjoy.

I enjoy these with parsley pistou or pesto.

Spinach Squash Baby Cakes

High in fiber and iron, spinach is important for brain development and promotes healthy elimination.

You will need:

• 2 eggs

• 2 tablespoons olive oil

• 1/2 teaspoon each: thyme and coriander

• 2 cups winter squash, baked and de-seeded

• 1 cup spinach, boiled and drained

• 1/2 cup buckwheat flour

Preheat oven to 375 degrees.

Place an acorn or carnival squash in the oven and bake for 45 minutes or until it's soft when pierced with a knife, Cut it open, remove seeds, and scoop out flesh. I like to make these at the same time as the spinach cakes so that I use up all my squash.

Boil spinach with a little water in the bottom of a small stock pot. It will only take a few minutes. Drain well.

Place all ingredients in a blender or food processor and blend well.

Bake at 375 on an oiled cookie sheet for 10 minutes.

Flip and bake 5 minutes more.

Cool and enjoy.

Blueberry Baby Cakes

High in resveratrol for balanced blood pressure and antioxidants for stress reduction, blueberries are a superfood for all of us!

You will need:

• 2 eggs

• 2 tablespoons flaxseed meal

• 2 tablespoons coconut oil

• 1/2 teaspoon each: cinnamon and cardamom

• 1 cup winter squash, baked and de-seeded

• 1 cup blueberries, fresh or frozen

• 1/2 cup buckwheat flour

Preheat oven to 375 degrees.

Place an acorn or carnival squash in the oven and bake for 45 minutes or until it's soft when pierced with a knife, Cut it open, remove seeds, and scoop out flesh. I like to make these at the same time as the spinach cakes so that I use up all my squash.

Place all ingredients in a blender or food processor and blend well.

Bake at 375 on an oiled cookie sheet for 10 minutes.

Flip and bake 5 minutes more.

Cool and enjoy.

Whole Food Carrot Cake

The first carrot fronds are popping out of our rich garden soil. The long summer days are hot and we give the beets and carrots some extra water to encourage their growth.

As the first tiny carrots come into the summer harvest, I give thanks with this delicious, wholesome and protein-rich carrot cake.

Try it for yourself! It happens to be vegan, gluten-free, grain-free, and sweetened only with dates.

Grain-Free Carrot Cake

You will need:

• 1/2 cup walnuts

• 1/2 cup almonds

• 1/4 cup shredded coconut

• 1 teaspoon vanilla extract

• 1/2 cup dates, pitted

• 1/4 cup coconut flour

• 1/2 teaspoon each: cinnamon, cardamom, ginger, and nutmeg

• A pinch of salt

• 1 1/2 cups carrots, grated

Preheat oven to 350 degrees. Oil a cake pan with olive or sunflower oil.

Place all ingredients EXCEPT carrots in a food processor. Blend well. Fold in carrots.

Smooth into cake pan and bake for 20 minutes.

Meanwhile, make coconut frosting to go on top.

Coconut Butter Frosting

You will need:

• 1/2 cup coconut butter

• 1/4 cup maple syrup

• 1 teaspoon vanilla extract

• 1/2 teaspoon cinnamon

Place all ingredients in a small pot. Heat gently, whisking and stirring to blend.

Spread a light layer of frosting onto baked carrot cake.

With gratitude to My Whole Food Romance for this inspiration.

Spices for healthy holiday cooking

The early winter holidays are traditionally a gathering time. Come together with friends and family, slow down and enjoy the peaceful darkness of long evenings. As you circle around the meal table, remember that the light will return at winter solstice, December 21st.

Honor the peace that comes before the light slowly starts returning. Nourish yourself and your loved ones while staying healthy by incorporating these spices into your holiday cooking. You probably already do.

CINNAMON

During the colder months, cinnamon increases warmth and circulation and supports efficient digestion of fats and heavy foods. It counteracts the congestion that is often accompanied by dairy-rich foods.

Cinnamon also brings relief from the common cold and flu by dissolving mucus and resolving coughs and bronchial congestion. 

NUTMEG

Nutmeg is a highly prized digestive aid, commonly added to cheese sauces and creamy desserts. Enjoy it! It mediates the effects of rich food, sweets, overeating and late-night eating. Watch this short video on how to make a vegan cream sauce that mimics the flavor of dairy.

CLOVES

This potent spice comes from a beautiful beautiful tropical bush, the clove bush. It can develop into a large woody shrub. I have seen it growing in the shade of coffee trees in Indonesia. It is antimicrobial and antiseptic, particularly for the gums and teeth. Heavy holiday desserts are known to clog the sinuses and produce mucus. Cloves clear the sinuses, encourage mental clarity and clear mucus. Hence, they are a perfect addition to sweet treats as well as savory dishes.

Try these recipes to incorporate a taste of health into your meals.

COCONUT CARROT RICE PUDDING

You will need:

• 1 can organic, full-fat coconut milk

• 2 cups water

• 1 cup uncooked long grain brown rice

• 2 medium carrots, grated

• 1 teaspoon vanilla extract

• 1/2 teaspoon each: salt, cinnamon, cardamom, ginger

• 1/3 cup raisins

• 2 tablespoons raw honey to finish

In a pot, bring coconut milk, rice and water to a boil.

Meanwhile, grate carrots.

Reduce heat to low; add carrots, vanilla, spices and raisins.

Stir well, cover, and simmer for 25 minutes, until rice is tender. The mixture will still be liquid, like a thick stew. Cook it down more if you like or try it as is.

Remove from heat, stir in honey, and serve in small bowls, perhaps with an extra sprinkle of cinnamon on top.

GET CREATIVE! Two ideas: substitute parsnips for carrots. Instead of raisins, add chopped almonds and dates.

BAKED APPLES STUFFED WITH ALMONDS AND FIGS

You will need:

• 1/2 cup dried figs, chopped

• 1 cup almonds, chopped

• ¼ cup red wine

• 6 tart apples

• pinch salt

• 3 tablespoons butter OR coconut oil

• 2 tablespoons maple syrup

• 1/2 teaspoon each: cinnamon and nutmeg

Preheat oven to 350 degrees.

Combine chopped figs, almonds and wine in a small bowl. Set aside.

Chop apples in half, remove core, and place right-side up in a greased baking dish that has a lid. If you do not have a lid, cover tightly with aluminum foil.

Fill apples with fig almond mixture.

Whisk together remaining ingredients, pour over apples, seal tightly, and bake for 1 hour. 

Serve with ice cream or whipped cream if you like!

Juice for Renewal

As November makes its way to the new moon, you can renew your body, mind, and spirit by enjoying nutrient-dense juices. These blends will awaken your senses each morning and help cleanse your internal organs after savoring the rich foods of holiday feasts.

If you do not already have a juicer, click this link to view Williams-Sonoma's options for purchasing your own juicer.

Whole foods are rich in fiber, which can ease constipation by building bulk in the stool. Fiber also helps starches to metabolize more slowly so that blood sugar remains stable. When juicing, we remove the fiber from food and concentrate its nutrients, which can cause blood sugar spikes. 

In addition, because we do not have to chew juice, saliva's digestive secretions are reduced. Hence, I like to pair juice with a protein-packed popover or a home-made banana almond bar for optimal digestion and balanced energy.

Regardless, drink small glasses (8 ounces or less) of juice and see how your stomach tolerates it. The more green foods you put in your juice, the more your blood and skin will glow. Ginger and carrots in juice will heal the digestive system and increase pancreatic secretions.

Try these recipes and see what you think!

REVIVE + DIGEST

Ginger is a digestive aid, which stimulates digestive secretions, increases the amylase concentration in saliva, and facilitates the digestion of starches and fatty foods. It stimulates the immune response and reduces inflammation and anxiety. Use smaller amounts if you have excessive heartburn or an ulcer.

You will need:

• 2 inches of fresh ginger root, chopped

• 2 grapefruits, peeled and chopped

• 2 green apples, chopped

• 1 packed cup of fresh spinach

• pinch salt

• 3 cups water

Place all ingredients in the order listed in a blender. Blend well until everything is completely liquefied - about 1 minute.

As long as the ginger is organic, please blend it with the peel, which is rich in nutrients.

This juice keeps in the fridge in a sealed glass jar for 3 days. Shake before drinking.

Enjoy it with a glass with a whole grain breakfast such as amaranth flatbread

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LIVER LOVE

Beets cleanse the liver and flood the cells with iron. They provide the most concentrated source of phytonutrients called betalains, which are antioxidant and anti-inflammatory. Beets' high betaine content lowers the presence of inflammatory markers in the system. These powerful roots are a wonderful winter food.

You will need:

• 1 packed cup beet greens

• 1 beet, washed and chopped

• 3 stalks celery

• 2 inches fresh ginger root

Put all ingredients through a juicer* and store in the fridge in a sealed glass jar for 3 days. Enjoy a glass either in the morning or before bed. It will help to rejuvenate the internal organs and encourage effective metabolism.

To re-invent the vegetable pulp that's leftover after juicing, try this vegetable bread recipe.

BLOOD BUILDER

Carrots are high in omega 3 essential fatty acids to tonify the internal organs and strengthen immunity. They are rich in carotenoids and omega-3s, whose anti-oxidant content offers anti-inflammatory support; high in vitamin C to boost immunity and cleanse the blood. Carrots also offer a healthy dose of B vitamins to reduce stress.

You will need:

• 1 beet, washed and chopped

• 2 carrots, washed and chopped

• 1 green apple, chopped

• 2 handfuls fresh parsley

Put all ingredients through a juicer*. This juice stores well in the fridge in a sealed glass jar for 3 days. It makes for an uplifting afternoon tonic. Drink a glass at work if you are feeling lethargic during the waning daylight hours. 

*If you would like to make this juice without a juicer, just grate the beet, carrots, and apple to shred them. Then, place them in a blender with the parsley and 2 cups of water. Blend well for 1 minute, or until the mixture is uniformly liquid.

Gut Healing Salad

As September makes itself known and we prepare for the wonderful and melancholy decay of autumn, we can make double batches of bright, fresh, colorful dishes and set some aside for the colder months.

Do this with any dish by freezing half of it.

I just did so with quinoa cakes.

Alternately, you can also prepare a vegetable-rich shredded salad and lacto-ferment half of it by placing it in a mason jar and covering it with saltwater brine.

LACTO-FERMENTED SALAD

You will need:

• 1 bunch of scallions, chopped

• 2 cups Napa or Savoy cabbage, shredded

• 2 carrots, shredded

• 1 inch daikon radish, shredded

• 3 large stalks celery, thinly sliced

Double these quantities and set half aside for fermenting.

I like to use the shredding blades on my food processor to make quick shredded vegetables.

Then, toss with the dressing below and serve over cooked quinoa as a hearty lunch.

For the dressing:

• 3 teaspoons sunflower or olive oil

• 1 tablespoon honey

• 1 teaspoon sea salt

• 1 teaspoon tamari or soy sauce

• 2 tablespoons tahini

• one generous handful cilantro, chopped

• 1/2 cup chopped nuts (I like walnuts or almonds)

To ferment the vegetables above, just stuff them into a quart-sized mason jar.

Fill another mason jar with 1/4 cup water and 2 tablespoons salt.

Pour over vegetables and mash down with a wooden spoon continuously until the veggies generate enough juice to cover themselves.

You can step away from pounding and tend to other tasks in the kitchen, too.

Cover with a cloth and press down once a day for a week.

Then, refrigerate and save for up to 2 months.