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.

Summer Dinners

Happy Summer!

The days are long and lovely. It's time to spend time outside and soak up the green world all around us.

Try these picnic-friendly recipes to invigorate you after a long day and enjoy the evening outdoors. 

Thanks to Saveur for this recipe inspiration.

KOHLRABI POTATO SALAD

This traditional Swedish recipe is unique and delicious. Kohlrabi, a Brassica family cultivar, tastes like a cross between cabbage and broccoli.

You will need:

• 1 pound potatoes or any kind

• 4 tablespoons unsalted butter

• 1 small kohlrabi, chopped

• 1 cup roughly chopped kohlrabi leaves

• ⅓ cup roughly chopped dill

• Salt and freshly ground black pepper, to taste

Steam potatoes in until tender, 18–20 minutes; set aside. 

Melt butter in a 12" skillet over medium-high heat. Add kohlrabi pieces; cook, stirring occasionally, until crisp-tender, 5–7 minutes. Add reserved potatoes, the chopped kohlrabi leaves, dill, salt, and pepper; cook until leaves are wilted, 1–2 minutes more. Serve warm or at room temperature.

CORN SALAD

A classic Midwest United States recipe that reminds me of my mother's Kansan heritage.

You will need:

• ½ cup apple cider vinegar

• ¼ cup olive oil

• Salt and freshly ground black pepper, to taste

• 2 cups fresh peas

• 3 ears corn, husks and silks discarded, kernels sliced from cobs and reserved

• 2 stalks celery, finely chopped

• 1 medium yellow onion, finely chopped

• 1 avocado, chopped

Whisk vinegar, oil, salt, and pepper in a large bowl; set aside. Bring a 2-qt. saucepan of salted water to a boil. Add peas and cook until bright green and tender, 1–2 minutes. Drain and add to bowl along with remaining ingredients; toss to combine. Let sit for 30 minutes before serving.

New Year, Healthy Eating

Would you like to reach your wellness goals in the new year?

Do you need help navigating the waters of food choices and fad diets?

With this step-by-step program, you will lose weight and learn healthy habits that last a lifetime.

A healthy diet is essential to achieving and maintaining well-being.

This simple program includes:

Recipes: Taste good health with delicious recipes that are easy to prepare and highlight food as medicine.

Updates: Receive customized advice based on your health assessment.

Tools: Gain tips to stay healthy and keep eating well for life.

Resources: Read articles written by food experts that relate to your wellness goals.

"Lisa's Healthy Eating Program gave me personalized content, including information on how to cook and eat better, reduce stress, breathe, and more! Her simple, weekly guide helped me implement changes at my pace and maintain the new way of being. Thank you!" Christie W.

Basil and Blueberries

These two foods are perfect for summer and have powerful digestive and anti-oxidant qualities. Cook and be well!

BLUEBERRY BASIL SAUCE

Rinse 2 cups fresh, organic blueberries.

Place in a stock pot with:

¼ cup water

pinch salt

1 Tablespoon almond butter

Cook on medium heat for 15 minutes, stirring occasionally.

Add 1 Tablespoon honey, stir well, and remove from heat.

Place in a blender with:

1 cup fresh basil leaves

1 Tablespoon lemon juice

Blend at lowest speed for 2 minutes.

Preserve in jars in the freezer or enjoy with salmon, chicken, or white beans.

Holiday Foodie Gifts

STOLLEN

This traditional recipe from Germany is a favorite in my hometown of Bressanone, Italy. I offer a healthy twist on the tradition by omitting powdered sugar and using maple syrup instead of refined cane sugar.

This delightful bread makes a lovely holiday gift and ships well, too!

First, combine:

• 1/2 cup golden raisins

• 1/2 cup raisins

• 1 orange, peeled and diced

• 1/4 cup boiling water

• Let stand for 1/2 hour.

• In a large bowl, mix together:

• 2 cups flour (spelt for wheat-free or millet & rice for gluten-free)

• pinch salt

• 1/2 teaspoon each: cinnamon, ginger

• 1/4 teaspoon each: cloves, nutmeg,

• 1/2 teaspoon each: baking powder & baking soda

Set aside.

In a saucepan, combine & heat gently:

• 1/4 cup maple syrup

• 1/2 cup milk (either almond or cow milk)

• 1/3 cup butter or coconut oil (vegan), softened

• 1 Tablespoon grated lemon peel

Add this mixture to dry ingredients & stir to incorporate.

Then, mix in:

• 2 eggs, beaten or 2 Tablespoons flaxseed meal (vegan)

• 3 teaspoons lemon juice 

• Half of the soaked raisin/orange mixture (save the other half for glaze)

Stir in enough flour to make a soft dough (about 1 cup).

Preheat oven to 375 degrees.

On a lightly floured surface, roll dough into an 8-by-12-inch oval. Fold dough in half lengthwise to within ½ inch of the opposite side; press closed.

Transfer to a greased baking sheet.

Mix 2 Tablespoons olive oil into the other half of the soaked raisin/orange mixture. Pour and spread over the stollen as glaze.

Bake at 375 for 35 minutes, or until nicely browned. Cool on a wire rack.

HONEY ALMOND CANTUCCI

These delicious Italian tea and coffee cookies are a wonderful way to celebrate the holidays.

You will need:

• 1 cup flour (sorghum or spelt)

• 1 cup almond flour

• a pinch of salt

• 1/4 teaspoon each: cinnamon and nutmeg

• 1/4 cup honey

• 1 teaspoon baking powder

• 1/2 teaspoon almond extract

• 2 eggs

• 1/3 cup raw unpeeled almonds

Preheat the oven to 350 degrees.

In a large bowl, combine the dry ingredients.

Add the eggs, honey, almonds and almond extract and mix all the ingredients.

Transfer the dough on a lightly floured surface and roll it into two rolls that are approximately 12 inches long and 2 inches wide.

Place the rolls on a greased cookie sheet.

Bake for 20 minutes, until golden brown.

Remove the rolls from the oven and let them cool for at least 15 minutes before slicing.

Place each roll on a cutting board. Using a sharp knife, cut into half inch slices.

Place the cantucci back on the cookie sheet.

Turn off the oven, place the cookie sheet inside, and leave them in there for about 30 minutes.

Allow them to cool completely before packaging them.

Summer Cool Down

Try these recipes to cool down and savor summer. They will keep for 5 days in the fridge and can be eaten cold, either separately as a snack or together as a meal.

Fennel Apple Salad               

1 large fennel bulb, thinly sliced (about 2 cups)
½ large green apple, thinly sliced (about ½ cup)
¼ cup lemon juice
2 Tablespoons olive oil
1 Tablespoon chopped fennel fronds
Salt and freshly ground black pepper to taste

Toss together all ingredients in bowl. Let stand 20 minutes. Refreshing!

***

Artichoke Egg Salad

1 16-oz. jar artichoke hearts packed in water, drained
4 hard-boiled eggs
¼ cup chopped chives
¼ cup chopped fresh celery
¼ cup chopped fresh basil
3 Tablespoons olive oil
3 Tablespoons lemon juice
1 clove garlic, minced
1 teaspoon stone-ground brown mustard
Salt and freshly ground black pepper to taste

Pulse all ingredients in food processor until chunky. Chill at least 30 minutes before serving.

***

Whole Grain Tabbouleh

 

3 cups cooked whole grains 

(kamut, spelt berries, quinoa, brown rice - choose your two favorites)
2 cups seeded and diced cherry tomatoes
2 cups peeled, seeded and diced cucumber
1 cup finely chopped fresh parsley
⅓ cup finely chopped fresh mint
2 cloves garlic, minced
4 Tablespoons lemon juice
4 Tablespoons olive oil
Salt and freshly ground black pepper to taste 

In large bowl, combine grains, tomatoes, cucumber, parsley and mint. Drizzle oil and lemon juice over the mixture while you stir. Add salt and pepper.

Serve with goat cheese, feta or almonds if you like.

Bake pie for comfort and community

The cold reminds me to keep warm, tend to my home, and remember to rest as the animals do. To honor this hibernation time, make space in your day to slow down and bake a pie. 

 

When we cook, we gain the opportunity to connect with the ingredients that will nourish us. As we peel fruits and vegetables, knead dough, and smell spices, our senses awaken to the delight of the delicious food to come. Use your imagination!

By baking this pie, you create a whole meal, which is ready to be sliced and shared with friends and family. As we eat together, we remember the importance of community. Take time to sit down for dinner with others. Silently savor the flavors for a few moments. Talk about them together. Feel the support that can come from sharing food with companions. This connection can provide true nourishment.

Here's a simple pie crust recipe made with leftover grains. 

Mix the following ingredients together: 
2 cups whole grain spelt flour or rice flour 
½ cup leftover brown rice, quinoa, millet or oatmeal
1 teaspoon salt

Make a well in the center of the bowl and add: 
¼ cup water 
¼ cup vegetable oil (I like organic sunflower oil) 
1 egg 
Incorporate all ingredients together and add a splash of water of needed. Dough needs to be firm enough that you can pick it up with your hands and shape it into a flat disc.

Preheat the oven to 425 degrees.

Grease a 9 inch cake or pie pan with vegetable oil.

Spread three quarters of the dough evenly into the bottom and along the sides of a 9 inch round pie or cake pan. Save one quarter to crumble over the top.

Pour filling into crust - see filling ideas below.

Use your fingers to spread the remaining dough over the top of the vegetables to make a crumble topping. It does not have to be perfect. Leave some air holes.

Bake for 45 minutes, or until a knife inserted into the center tests clean.

Here are some ideas for fillings, both savory and sweet. You can include spices like thyme and garlic to strengthen immunity or ginger root and cinnamon to stimulate circulation.

>>Caramelized onions and collard greens

>>Roasted roots - try turnips, beets, and carrots

>>Steamed, pureed sweet potatoes with salt, pecans and 2 beaten eggs

>>Ground turkey cooked with braised kale, garlic, and thyme

>>Cooked pinto beans with cumin, corn and roasted butternut squash 

>>Crimini mushrooms, celeriac and green cabbage sauteed in ghee

>>Coarsely chopped red apples tossed with cinnamon and maple syrup

To achieve a flaky crust, bake your pie at 425 degrees for the first 20 minutes and then lower oven temperature to 375 degrees for the next 20 to 30 minutes.

Questions? Contact me as you assemble your creation. 

Enjoy!

Cooking Food Fresh From Market

My thanks to all who participated in the cooking demo at Montpelier Farmers Market. 

Come back for more recipes and samples: 

August 6th @10am - Zucchini

August 13th @10am - Tomatoes

Please try the recipes below. Summer is a time to experience ease and freedom. In this spirit, remember to improvise and substitute other vegetables and spices as you feel inspired. You can use the guideline that whatever is in season right now probably tastes good together! 

Frittata with a potato crust

Bring a pot of water to a boil. Add salt.

Chop 2 large red or russet potatoes into cubes.

Throw them into boiling water and cook until they are soft enough to poke through with a fork.

Drain and rinse potatoes. 

Place them in a bowl and mash them with:

            ¼ cup olive oil

            Two generous handfuls of these fresh herbs, minced: lavender, rosemary, and thyme

Chop 1 bunch scallions into rounds.

Heat olive oil in a skillet and add onions.

Turn down the heat to medium low. Add salt, cover and simmer for 5 minutes.

Add salt and black pepper.

Add a bunch of dark leafy greens (chard, collards, or kale) and simmer for 10 more minutes.

Preheat oven to 375 degrees.

Grease a pie plate with olive oil and press potato mixture into bottom of pie plate to make a crust.

Place cooked scallions and greens on top of potatoes.

In a bowl, beat 6 eggs, salt, pepper, and a splash each of water and lemon juice.

Add a generous handful of fresh minced flat-leaf parsley.

Pour egg mixture over the top of the greens and bake for 40 minutes.

Serve with sautéed zucchini or summer squash.

Healing Properties*:

Eggs: each one contains 6 grams of protein, 9 essential amino acids, and only 1.5 grams of saturated fat; rich in lutein, which helps prevent macular degeneration and cataracts; improve human lipid profile, thereby balancing cholesterol; contain naturally occurring vitamin D

Eggs poached in beet greens

Take a bunch of beet greens, rinse them, and place them in a deep skillet with an inch of water at the bottom.

Bring to a boil, covered, and reduce to simmer.

Add salt and black pepper.

Crack four eggs on top of the beet greens. Place lid on skillet and angle it to leave enough of an opening for steam to escape.

Beets: eat greens & roots!

Slowly poach the eggs on low heat for 5-6 minutes for soft yolks (8-9 minutes for hard yolks).

Meanwhile, chop a handful of each of these fresh herbs if you have them: mint, basil, parsley, cilantro.

Add fresh herbs on top of poaching eggs and steam briefly.

Remove each egg from the skillet with a slotted spatula and place on plates.

Serve with toast or grains and a drizzle of olive oil and lemon juice.

Healing Properties*:

Beet greens and swiss chard: balance blood sugar, help pancreatic cells to regenerate; contain phytonutrient anti-oxidants that reduce inflammation; high in calcium and Vit K to support bone health

Basil: eases stomach cramps and reduces flatulence; cools sensations of summer heat

Scrambled egg salad with summer squash and new carrots

Wash, rinse, and chop 2 large summer squash and 6-7 new carrots into ½ inch crescents.

Heat olive oil in a skillet. Add vegetables, salt, and pepper.

Sauté on medium heat for 3 minutes or until squash begins to soften.

Meanwhile, crack 6 eggs into a mixing bowl. Add:

Flowering Summer Squash Plant

            Salt and pepper

            A few sprigs each of chopped fresh sage, rosemary, lavender, lemon balm

            2 Tablespoons apple cider vinegar

            4 Tablespoons olive oil

Whisk together and pour into skillet with carrots and squash. Sauté for 3-4 minutes, stirring with a spatula, until eggs have hardened.

Serve with freshly baked corn bread or over pasta.

Healing Properties*:

Apple cider vinegar: contains enzymes that stimulate gastric secretions and improve digestion by balancing either an under-acidic or an overly acidic stomach condition

Carrots: rich in anti-oxidants to support heart health and vision; strengthen digestion and nutrient absorption in large intestine

Lemon Balm: anti-viral, soothes indigestion related to nervous tension, aromatic, anti-spasmodic and soothing to nervous system

Hard-Boiled Egg Sauce

Place a dozen eggs in a stock pot. Cover with water, bring to a boil, and boil for 5 minutes.

Remove from heat, drain hot water, and rinse with cold water until they are cool enough to handle.

Peel eggs and place in a blender.

Add to blender:

            ¼ cup olive oil

            2 teaspoons salt

            ½ Tablespoon lemon juice

            1 teaspoon powdered cumin

             ½ teaspoon paprika

            ½ teaspoon dried oregano OR 1 generous handful freshly chopped oregano

            1 Tablespoon dried parsley OR 1 generous handful freshly chopped parsley

            A handful of freshly chopped scallions or chives (if you have them)

Blend at highest speed for 2 minutes.

Serve with grains or as garnish for simple soups.

Healing Properties*:

Parsley: contains volatile oils and flavonoids that may inhibit lung tumor development, help protect the skin, and aid in the digestion of fats.

*'Healing Properties' source information:

Mateljan, George. Foundation Archives. www.whfoods.org

Onstad, Dianne. Whole Foods Companion. Chelsea Green, 2004.

Plants for a Future. www.pfaf.org