Get Your B Vitamins!

Many kinds of B vitamins are important to human health: thiamin, riboflavin, niacin, folate, biotin, pantothenic acid, Vitamin B6, and Vitamin B12. Each of the B vitamins has a unique and essential function:

Vitamins B6, B12, and folate: red blood cell production and nervous system health

Biotin and pantothenic acid: healthy metabolism

Niacin and thiamin: cardiovascular health and energy production

Riboflavin: production of skin cells, nails, and hair

The B vitamins are necessary cofactors in an essential cellular process called the methylation cycle. In this cycle, all three B vitamins are used to convert a potentially damaging molecule called homocysteine into the useful amino acid cysteine. When levels of these B vitamins are low, blood levels of homocysteine rise—a situation that has been shown in numerous studies to significantly increase the risk for heart disease and Alzheimer's disease.

Luckily, homocysteine levels can be kept in balance by eating a diet high in the following foods.

Whole Grains (high in B6 and B12): brown rice, oats, kasha (toasted buckwheat groats)

Vegetables (high in folate): spinach (also contains B6), parsley, broccoli (also contains niacin & riboflavin), kale (also contains niacin & riboflavin), beets, turnip and mustard greens (also contain B6), asparagus, romaine lettuce, bell peppers (also contain B6)

Fruit (high in B6): banana, mango, avocado (also contains pantothenic acid)

Legumes (high in folate and niacin): all lentils, green peas

Nuts / Seeds (high in B6, B12, folate and niacin): almonds, walnuts, sunflower seeds

Animal Protein (high in folate, B6 and B12): beef, chicken / beef liver (also contains biotin), chicken (also contains niacin & riboflavin), pastured eggs (also contain biotin, niacin & riboflavin), wild salmon (also contains riboflavin)

Be sure to include food sources of B vitamins all year round! Some of us may need supplementation of specific B vitamins. If you would like to learn about ways to tailor your dietary needs to your personal constitution, please schedule a nutritional consultation here.

Fresh, Fruity, & Fabulous

Smoothies are not just for breakfast! Enjoy them as snacks when the afternoon blues hit or serve them in a little cup as dessert when visitors come to dinner.

With the coming new moon and spring equinox on March 20th, these recipes will uplift you and inspire you to sow seeds of intention for the season to come.

Each one of these recipes features coconut, which helps to tone and nourish your hormonal and digestive systems and bring the balance that's synonymous with this time of year.

Coconut

Saturated fat, solid at room temperature, coconut is a plant-based alternative to saturated animal fats. It stimulates brain function and promotes intestinal motility. Its anti-bacterial action makes it an important fat to choose during times of illness or infection and is specifically indicated for combating intestinal parasites. This food is considered sacred by people from the Indonesian Archipelago to the Indian Sub-Continent because of its potent healing properties. 

Coconut Cream Pie

You will need:

• 1 cup coconut milk

• 1 cup water

• 1 teaspoon vanilla extract

• 1 banana

• ½ orange

• 1 teaspoon cinnamon

Blend until smooth.

Decadent Chocolate Cherry

You will need:

• 1 cup coconut milk

• 1 cup water

• ¾ cup of frozen cherries

• 1 tablespoon cacao powder

• 2 tablespoons maple syrup

Blend until smooth.

Soothing Delight

You will need:

• 1 cup coconut milk

• 1 cup water

• 1 ripe avocado, peeled and de-seeded

• 2 dates, fresh or dried, chopped

• 1/2 teaspoon nutmeg

Blend until smooth.

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

.

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.

Stone Fruit Tart

Late summer: harvest time, abundance, peaches, plums, berries, and the first apples.

Maple trees tinge red-gold and mornings are crisp and dew-dropped. 

Now is the time to enjoy this abundance.

Feed your body. Feed your soul.

STONE FRUIT TART

You will need:

• 1 lemon

• 1 1/2 cups millet flour (gluten-free) or spelt flour (wheat-free)

• 1 teaspoons baking powder

• a pinch of sea salt

• 1/2 cup coconut oil OR unsalted butter at room temperature

• 1/3 cup maple syrup

• 2 large eggs OR 4 tablespoons flaxseed meal dissolved in just as much hot water

• 5 plums, 6 apricots, OR 4 peaches, pitted and cut in half or into wedges

• 1 teaspoon cinnamon

• 1/2 teaspoon each: cardamom, cloves, nutmeg

• 2 tablespoons maple syrup

Preheat the oven to 350 degrees. 

Grease a 9 inch cake pan.

In a large mixing bowl, zest the lemon and squeeze out the juice. 

Add the flour, baking powder, and salt. 

Add the oil or butter in pieces and smash into the flour mixture with a fork so that the fat is well coated with flour.

Add the maple syrup and eggs / flaxseed, mix well, and spread into the pan.

Arrange the fruit halves / wedges in concentric circles on top of the batter, lightly pressing them in. 

In a small bowl, combine the spices and 2 tablespoons maple syrup. 

Pour the mixture over the fruit and bake about 1 hour. 

Serve warm.

Salad Dinner

Summer is the time to enjoy creative combinations of fruits and vegetables with tangy dressings.

Try these for your next dinner party, picnic, or potluck.

PEACHY GREEN BEAN SALAD

You will need:

• 3 tablespoons olive oil

• 2 tablespoons apple cider vinegar

• 1 teaspoon each: salt and freshly ground black pepper1 pound ripe peaches, sliced

• 1 handful lemon balm,  finely chopped

• 2 pounds green beans, ends snipped

• 1/2 cup almonds, chopped

Whisk oil vinegar, salt, and pepper in a large bowl.

Slice, pit and add peaches. Mix well and set aside.

Bring a saucepan of salted water to a boil.

Add beans and cook until crisp-tender, about 3 minutes. 

Add to peach mixture. Toss to combine.

Add almonds, toss one more time, and serve!

GET CREATIVE: Enjoy with white bean, garlic and parsley salad.

TOMATO SWEET POTATO SALAD

You will need:

• 3 large sweet potatoes, chopped into cubes

• 3 tablespoons olive oil

• 1 teaspoon each: coriander and salt

• 1 inch fresh ginger root, minced

• 2 handfuls cilantro, chopped

• ¼ cup fresh lime juice

• 1 tablespoon raw honey

• 3 small tomatoes, chopped

Preheat oven to 400 degrees.

Place sweet potatoes on a baking sheet with oil, coriander and salt.

Bake for 45 minutes.

Whisk ginger, cilantro, lime and honey in a large bowl. 

Add potatoes and tomatoes.

Toss to combine and serve warm.

GET CREATIVE: Sprinkle goat cheese over the top. Roll the salad into wraps and slice length-wise into bite-sized pieces.

LENTIL BEET SALAD

You will need:

• 1 pound red and /or golden beets, chopped

• 4 tablespoons olive oil

• 1 teaspoon salt

• 2 cups indigo or green lentils, soaked for 3 or 4 hours

• 2 tablespoons brown mustard

• 2 tablespoons olive oil

• 1 tablespoon balsamic vinegar

• 1 red apple, chopped into cubes

• 2 tablespoons honey

• 2 cloves garlic, pressed or minced

Preheat oven to 400 degrees.

Place beets on a baking sheet with oil and salt.

Roast for 1 hour or until fork-tender.

Bring soaked lentils and 4 cups of water to a boil.

Reduce heat to simmer and cook, covered, about 45 minutes. 

Drain, discarding liquid, and rinse through a fine-mesh colander.

Place in a large bowl and toss with mustard, oil, vinegar, apple, honey and garlic.

Add beets, toss once more, and enjoy!

GET CREATIVE: puree the whole salad and shape it into burgers. Bake at 375 for 10 minutes on each side and enjoy with green salad and toasted sourdough bread drizzled with olive oil.

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.

SuperSnacks!

Boost immunity, gain afternoon energy, and tonify your adrenal and endocrine system with these healthy snacks.

They're great after-school snacks, too.

TAHINI DATE SALTED CARAMELS

You will need:

• 1 cup pitted dates

• 1/2 cup tahini

• 2 tablespoons coconut oil (room temperature)

• 1/2 teaspoon ground cardamom

• 1/8 teaspoon kosher salt or other coarse salt flakes

Combine the dates, tahini, coconut oil, and cardamom in a blender or food processor.

Transfer the mixture to a parchment-lined loaf pan (or another equivalent container) and use a spatula to press it down evenly. 

Sprinkle with salt.

Freeze until firm. Remove from the pan and cut into bite-size pieces.

Store in an airtight container in the freezer for up to a month. 

HOME MADE ENERGY BARS

You will need:

• ¼ cup dried, unsweetened apricots

• ¼ cup dried, unsweetened dates

• ¼ cup raisins

• ¼ cup sesame seeds – toasted

• ¼ cup pumpkin seeds – toasted and coarsely chopped

• ½ cup walnuts, pecans, almonds (choose any combination of these) - toasted and coarsely chopped

• 1 cup nut butter (almond, cashew, peanut butter or a combination of these)

• ¼ cup honey

• 4 Tablespoons shredded, unsweetened coconut

• 1/2 teaspoon cinnamon

• Pinch salt

Boil 2 cups water. As water boils, coarsely chop all dried fruit and place it in a small mixing bowl.

Pour boiling water over fruit. Soak for 15 minutes and drain.

Meanwhile, mix

honey, nut butter, coconut, cinnamon and salt in a medium mixing bowl.

Chop walnuts/almonds and pumpkin seeds.

Toast all seeds and nuts. Add to mixing bowl and mix.

Add soaked dried fruit to the above ingredients.

Oil a glass baking dish: 7×11″ is a good size.

While the mixture is still warm, press it flat into the dish with wax paper. Chill for 1 hour.

Slice into squares.

Cover with plastic wrap or store in baking dish in the fridge. Keeps for 2 weeks refrigerated.

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.

Clean 15 & Dirty Dozen

Because we must eat to live, it is important to recognize that nourishment is a basic way to be well and prevent disease. Tools exist to help shoppers choose healthy, affordable food.  The Environmental Protection Agency has conducted extensive research proving that pesticides in our food and water have health and environmental risks. Consumption of certain pesticides is linked to cancer and neural toxicity.

To read more, click here

. 

In response to public concern, the Environmental Working Group started publishing a ‘Shopper’s Guide to Pesticides in Produce’ eight years ago.  Researchers update the list annually, analyzing pesticide testing data from the Department of Agriculture and Food and Drug Administration to determine which foods retain detectable pesticides after being washed or peeled.  

The guide targets commercially grown food, separating it into two categories. It lists the ‘dirty dozen’: fruits and vegetables that transfer pesticide residues to the human body. It also itemizes the ‘clean fifteen’: produce that does not store pesticides and can be purchased conventionally. This resource strives to help shoppers consume as many fruits and vegetables as possible in an affordable way. For details,

click this link

. 

The "Dirty Dozen Plus"

Buy these organically whenever possible.

1. Apples

2. Celery

3. Cherry tomatoes

4. Cucumbers

5. Grapes

6. Hot peppers

7. Imported nectarines

8. Peaches

9. Potatoes

10. Spinach

11. Strawberries

12. Sweet bell peppers

+ Kale and collard greens

+ Summer squash

Kale, collard greens, and summer squash were added to the "avoid" list because they were contaminated with organophosphates, pesticides that pose a particularly high risk to the children's IQ and brain development even at low doses, and organochlorines, pesticides linked to stunted growth in kids.

The "Clean 15"

These are ok to buy conventionally.

1. Asparagus

2. Avocados

3. Cabbage

4. Cantaloupe

5. Sweet corn

6. Eggplant

7. Grapefruit

8. Kiwi

9. Mangos

10. Mushrooms

11. Onions

12. Papayas

13. Pineapples

14. Frozen sweet peas

15. Sweet potatoes

Pesticide residues aside, there are other reasons it's important to support organic 100 percent of the time, if you can, including protecting farm workers and local waterways from toxic pesticides that don't typically wind up in our food.

Vegetable Literacy

Spring is coming, and so are the vegetables! Get excited for a wonderful new book, which hits the shelves TODAY, both in bookstores and online.

The book, which I am lucky enough to have contributed to, is written by Deborah Madison, who is a leading authority in vegetarian cooking and has published eleven cookbooks.

Click this link to learn more and purchase a copy.

Vegetable Literacy is a gorgeously photographed reference for cooking vegetables. It is organized according to twelve families from the edible plant kingdom and includes over 300 simple, delicious recipes. Try making the Kohlrabi Slaw with Frizzy Mustard Greens or Griddled Artichokes with Tarragon Mayonnaise. Learn from Madison's extensive knowledge of cooking, gardening and botany.

Grain-free 'breads'

I have been experimenting with protein-rich breads and baked goods that remind me of traditional ones made with grain flours.
Try these recipes and send me feedback!

Almond Bread

Dry ingredients:

2 cups almond meal

1/2 cup coconut flour 

2 Tablespoons flaxseed meal 

1/4 cup almonds, coarsely chopped

1/2 teaspoon baking powder

pinch salt

Wet ingredients:

¼ cup vegetable oil (I like olive or sunflower oil)

1 teaspoon apple cider vinegar

1 cup milk (almond or cow)

1 cup carrots, chopped, steamed and pureed

Chop carrots into rounds and steam in a steamer basket for 10 minutes. Blend with immersion blender or in an upright blender.

Preheat the oven to 375 degrees.                                           

Grease any 8 inch pan with vegetable oil.

Place dry ingredients in a mixing bowl and stir together.

Make a well in the center, add the wet ingredients, and incorporate briefly.

Mix wet and dry together.

Pour batter into greased pan and bake for 40 minutes, or until a knife inserted into the center tests clean. 

***

Pan de Maiz - Cornmeal Bread

from the Dominican Republic

 

Preheat oven to 350 degrees.

Oil 2 loaf pans.

Mix these ingredients in a deep bowl:

2 cups cornmeal

½ teaspoon each: salt, baking powder and baking soda

1 teaspoon each: chipotle powder, cumin powder, coriander powder

Make a well in the center and add:

½ cup softened butter OR coconut oil

3 eggs

1 cup milk (almond or cow)

Whisk these together. Then, incorporate dry ingredients until you achieve a pourable consistency.

Pour evenly between the two greased loaf pans.

Bake at 350 degrees for 25 minutes.

Enjoy with bean stew or scrambled eggs.



***
Herbed Biscuits

Mince an onion and 3 cloves garlic. 

Heat olive oil in a skillet and saute onions and garlic with salt and pepper for 10 minutes.

Preheat the oven to 350 degrees.
Oil a baking sheet. 

As onions and garlic are cooking, in a bowl, mix:
6 Tablespoons coconut flour 
2 eggs  
1/2 cup fresh, chopped herbs (parsley and basil are nice ones)
1/2 teaspoon each: salt and baking soda

Add and mix well:
cooked onions and garlic
1 teaspoon apple cider vinegar
  
Cut in 4 Tablespoons coconut oil, solid at room temperature.

Mix well to incorporate and add a splash of water if needed.

Shape into biscuits, place on baking sheet, and bake for 15 minutes. Cool 10 minutes before serving.


***
Nutty Flatbread

In spice grinder, grind these nuts and seeds to make freshly milled flour. Process each one separately.

1 cup almonds

½ cup walnuts 

1/4 cup sunflower seeds

Pour nut flours into a bowl, add and mix well:

1/2 teaspoon salt

1 teaspoon each: turmeric, cumin and cinnamon

Make a well in the center and add:

1/4 cup olive oil

2 Tablespoons flaxseed meal

1/4 cup grated carrots

Enough water to make a thick batter

Incorporate wet and dry ingredients.

Grease a cookie sheet with olive oil and pour batter onto it. Spread evenly.

Bake at 350 degrees for 25 minutes or until knife inserted tests clean.

***

Maple Pecan Cookies

1/4 cup applesauce
1/2 cup pecans, ground into flour
2 Tablespoons coconut oil
1 teaspoon vanilla
2 Tablespoons maple syrup
1/2 teaspoon each: cinnamon and nutmeg
pinch salt
2 Tablespoons coconut flour

Preheat the oven to 350 degrees.
In a spice grinder or food processor, grind pecans into a coarse meal.

Place in a mixing bowl with the applesauce, coconut oil, vanilla, maple syrup, cinnamon, nutmeg and salt.
Whisk well.

Add coconut flour and baking powder.
Bake for 18 minutes, cool and enjoy!
 

Waffles!

When you have a free morning at home, treat yourself to this delight. Chances are, if you do not have a waffle iron, one of your neighbors does. Invite them over and share in the fun!
This recipe works well as pancakes, too.

Pumpkin Waffles with blueberry maple butter

To make the waffle batter, mix:
1 1/2 cups spelt flour
1/2 teaspoon each: cinnamon and nutmeg
pinch salt
2 teaspoons baking powder
grated zest of 1 orange (if desired)

Make a well in the center of the dry ingredients and add:

1 cup pumpkin puree**
**You can make it by baking a whole pumpkin at 375 for 40 minutes, cutting it open, scooping out the seeds and composting them, then scooping out the flesh to add to your waffle batter.
1/2 cup milk (almond or cow)
3 Tablespoons vegetable oil (I like sunflower or olive)
3 Tablespoons applesauce (or 2 eggs if you prefer)

Incorporate all ingredients, heat waffle iron, and pour a thin layer of batter to make each waffle.
Keep cooked waffles warm in a 200 degree oven until all waffles are ready.

Meanwhile, in a saucepan, combine and melt on low heat:

3 Tablespoons butter
1/2 cup blueberries, fresh or frozen
1/4 cup maple syrup
pinch salt

Pour syrup over waffles and savor the results!
Serve with scrambled eggs if you like.

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.

Cacao Creations

Based on your requests, I am offering more tantalizing ways to cook and savor cacao. Click this link to let me know what you think! Your feeback helps me improve my offerings. 

Red Chile Mole

¼ cup coconut oil

1 large onion, minced

1 teaspoon red chile powder (ancho is wonderful)

½ teaspoon cumin seeds

1 teaspoon cumin powder

2 teaspoons coriander powder

½ teaspoon clove powder

½ teaspoon cinnamon powder

1 teaspoon black pepper

1 teaspoon salt (or more to taste)

1 Tbsp. unsweetened cocoa powder

¼ cup raisins

2 Tbsp. tahini (roasted sesame seed butter)

4 garlic cloves, crushed (in a garlic press)

In a large skillet, melt coconut oil. Add the chile and cumin seeds. Toast on low for 2 minutes. Meanwhile, chop the onion and add it to the skillet. Add the rest of the spices EXCEPT the cocoa powder. This will come later. Cover and cook on low heat, stirring occasionally, for 15 minutes.

You can add a splash of water if the onions are sticking to the bottom of the skillet.

In a small bowl, pour boiling water over the raisins. Let them soak for 5 minutes. Drain ¾ of the water, add tahini, and mix well. Add this mixture to the skillet.

Now add the cocoa powder. Stir well to incorporate the flavors. Press the garlic into the skillet and cook, covered, for 5 minutes.

Enjoy over rice, grilled chicken, pinto beans, or cornbread.

***

Chocolate Almond Chicken

You will need:

¼ cup coconut oil

1 large onion, minced

1 inch fresh ginger root, minced

1 teaspoon cumin powder

2 teaspoons coriander powder

½ teaspoon black pepper

½ teaspoon cinnamon powder

1/4 cup almonds, coarsely chopped

1 cup almond milk

1 teaspoon salt (or to taste)

1 pound organic, free-range chicken breasts or boneless chicken thighs

1 Tablespoon unsweetened cocoa powder

2 cloves garlic, minced or pressed

In a large skillet, melt coconut oil. Chop the onion and ginger. Add these to the skillet. Add the rest of the spices EXCEPT the cocoa powder. Saute for 5 minutes.

Add the chicken, raise the heat to high and saute, stirring constantly with a metal spatula, for 5 minutes or until chicken is lightly browned.

Add the almonds and almond milk.

Cover and cook on low heat, stirring occasionally, for 20 minutes.

Now add the cocoa powder. Stir well or whisk gently to incorporate the flavors. Press the garlic into the skillet and cook, covered, for 5 minutes.

Enjoy over corn tortillas and with a side of cooked greens if you like.

***

Corn Tortillas

You will need:

2 cups masa harina (fine corn flour)

water

1 teaspoon lime juice
2 teaspoons salt
1 Tablespoon or olive oil

The night before making tortillas:

In a mixing bowl, place 1 ½ cups masa harina, lime juice, salt, and enough water to make a thick batter.Cover with cloth and allow to sit for 8 to 24 hours.


Stir well. Let the dough remain like a thick batter.
Heat a cast-iron or heavy-bottomed skillet on high heat. Add enough oil to coat skillet thinly.

Prepare dough by mixing remaining ½ cup masa harina and olive oil into batter.

If you have whole corn kernels, add a handful to the batter for texture.

Pour batter in pancake shapes on skillet and cook for 2 minutes on first side and 4 minutes on second side. Use a spatula to flip.

If the oil on the skillet is smoking, reduce heat, wipe off with a paper towel, and resume process with less oil.

When each tortilla is done, place it in a damp cloth and cover it to keep pliable.

***

Cardamom Brownies with Raspberry Jam Swirl

Dry ingredients:

1 ½ cups flour (spelt OR a mixture of millet and rice for gluten-free option)

½ cup unsweetened cocoa powder

pinch salt

1/2 teaspoon each: cardamom and cinnamon

Wet ingredients:

2 eggs OR 4 Tablespoons flaxseed meal

½ cup maple syrup 

¼ cup melted coconut oil

1 cup chopped, unsweetened chocolate

1 teaspoon vanilla extract

Preheat the oven to 350 degrees.

Combine the dry ingredients in a mixing bowl and stir together.

Make a well in the center, combine the wet ingredients and stir until thoroughly blended. Incorporate dry into wet and stir until just blended.

Grease 8 or 9 inch baking pan with vegetable oil. Pour batter into greased pan. 

Take 4 Tablespoons of raspberry jam (I like Bionaturae or another fruit-sweetened kind) and whisk it in a spouted container with 2 Tablespoons vegetable oil. Pour in a pattern all over the brownie batter. Have fun with the swirling patterns!

Bake for 30 minutes, or until a knife inserted into the center tests slightly damp. Allow brownies to cool for 15 minutes before slicing and serving.

***

Pear Chocolate Tart

For the crust:

1 ½ cups flour (wheat-free : ¾ cup each barley & spelt; gluten-free: 1 cup millet four & ½ cup rice flour)

1 cup almond meal

1/2 cup solid coconut oil, cut into pearl-sized chunks

pinch salt

1 teaspoon cinnamon

3/4 cup almond milk

About 2 fresh, ripe pears, sliced into eight sections 

For the filling:

1 egg (OR 2 T flaxseed meal dissolved in boiling water if you prefer vegan)

¾ cup maple syrup

¼ cup melted coconut oil 

¾ cup unsweetened cocoa powder

1 cup almond milk

1 cup chopped unsweetened chocolate

1 teaspoon vanilla extract

1/2 teaspoon cardamom

pinch salt

Preheat the oven to 350 degrees.

Grease a pie plate with vegetable oil.

Combine all the crust ingredients EXCEPT almond milk. Coat the coconut oil with flour. Add the milk,  stir gently, and press into the pie plate to make a crust. Do not worry if it doesn't go all the way up the sides. Just use your hands to make sure it is of uniform thickness.

Arrange the pears over the crust.

In the same bowl, mix the ingredients for the filling. Pour them over the pears.

Bake for 40 minutes, or until a knife inserted into the center tests clean.

Serve with a garnish of maple yogurt of you like.

***

Zoom Balls

You will need:

1 cup tahini (roasted sesame seed butter)

½ cup cashew or almond butter

¼ cup honey (more or less to taste)

¼ cup toasted, ground oats

3 Tablespoons coarsely chopped almonds or sunflower seeds

1 teaspoon each: cinnamon and cardamom powder

2 Tablespoons unsweetened cocoa powder

Mix tahini, nut butter and honey until smooth.

Add oats and nuts - mix in well.  Mix in enough coconut to make dough thick.

Add spices and cocoa powder. Mix once more.

Roll the dough into small balls. You can also spread the mixture onto a baking sheet and cut into squares.

Store the balls in baking tins in a cool place. They will last for 3 weeks.

Oven Canning, Fall Sweetness

Fruit and Honey Jam

You will need:

     4 pounds or so fresh, ripe apricots, berries, apples, or a combination

     ½ teaspoon each: cinnamon and cardamom powder

     Pinch salt  

     6 Tablespoons local honey 

Start by blanching and de-stoning the fruit. Bring a large pot of water to a boil. Fill a bowl with cold water. Drop the fruit into boiling water and boil for 20 seconds. Transfer to the ice water with a slotted spoon, and cool briefly. Slip off the skins, cut in half and remove the stones.

Place the fruit and spices in a heavy saucepan and simmer for 15 minutes over medium heat. Simmer 10 to 15 minutes, stirring often, until the apricots have broken down into a Stir often until the apricots have reduced into a thick purée.

While jam is cooking, sterilize pint mason jars and lids by placing them in the sink, pouring boiling water over them, and draining them on a clean dish towel.

Separate oven racks so that a jar fits in between them and line the racks with cookie sheets.
Preheat oven to 200 degrees.

Add honey and stir to incorporate. Taste for sweetness and add more honey if desired. Turn off heat and ladle hot jam into hot jars. Make sure you leave 5 cm of headspace from the top of the jar.

Remove air bubbles and adjust headspace as needed. Wipe any jam off of jar rims and put lids on jars.  Screw bands down until tight.

Turn off the oven. Place jars in oven and leave them in for 6 hours or so.

Test jars by pressing on the top to make sure that the lid is firm.

Repeat the oven canning process for any lids that are not firm. Label jars with name and date, place on pantry shelves.

Sweet and Savory Apricots

Apricot Honey Jam 

4 pounds or so fresh, ripe apricots (visit your local coop or farmers market) 

½ teaspoon each: cinnamon and cardamom powder 

Pinch salt  

6 Tablespoons local honey 

Start by blanching and de-stoning the apricots. Bring a large pot of water to a boil. Fill a bowl with cold water. Drop the apricots into boiling water and boil for 20 seconds. Transfer to the ice water with a slotted spoon, and cool briefly. Slip off the skins, cut in half and remove the stones.  

Place the apricots and spices in a heavy saucepan and simmer for 15 minutes over medium heat. Simmer 10 to 15 minutes, stirring often, until the apricots have broken down into a Stir often until the apricots have reduced into a thick purée.  

While jam is cooking, sterilize pint mason jars and lids by placing them in the sink, pouring boiling water over them, and draining them on a clean dish towel.  

Separate oven racks so that a jar fits in between them and line the racks with cookie sheets. Preheat oven to 200 degrees. 

Add honey and stir to incorporate. Taste for sweetness and add more honey if desired. Turn off heat and ladle hot jam into hot jars. Make sure you leave 5 cm of headspace from the top of the jar.  

Remove air bubbles and adjust headspace as needed. Wipe any jam off of jar rims and put lids on jars.  Screw bands down until tight.  

Turn off the oven. Place jars in oven and leave them in for 6 hours or so. 

Test jars by pressing on the top to make sure that the lid is firm.  Repeat the oven canning process for any lids that are not firm. Label jars with name and date, place on pantry shelves. Enjoy with grilled local trout, on breakfast toast, or with pancakes. 

Apricot Tart with Local Wheat 

inspired by a traditional recipe for hamantaschen

For the crust, mix the following ingredients together: 

 2 cups New Mexico whole wheat flour (from Butterworks Farm perhaps!) 

 2 Tablespoons apple cider vinegar 

 ½ cup local butter, cut into squares (save the wrapper to grease your pie dish) 

 1 egg 

Mix 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. Wrap it in waxed paper and place it in the fridge to rest for 15 minutes. 

Take 1 pound ripe, fresh apricots and slice each one in half. Remove the stones. Place halves in a bowl and toss with: 

 Juice from ½ lemon 

 1 teaspoon vanilla extract 

 1 teaspoon cardamom powder 

 Pinch salt 

 5 Tablespoons local honey 

Set aside. 

Preheat the oven to 350 degrees. 

Grease a 9 inch cake or pie pan with the wrapper from your stick of butter. 

Remove dough from fridge and roll it out between two sheets of waxed paper. 

Spread dough evenly into the bottom and along the sides of a 9 inch round pie or cake pan.  

Arrange apricot halves in layers, cut side down, on the pie crust. 

Using the same bowl in which you mixed the apricots, mix together: 

 1 cup whole wheat flour 

 ¼ cup vegetable oil 

 2 teaspoons cinnamon 

 Pinch salt 

Leave this batter clumpy and use your fingers to sprinkle it over the top of the apricots to make a crumble topping. Bake for 1 hour, or until a knife inserted into the center tests clean.  

Mediterranean Wheat Berry Apricot Pilaf 

Boil 2 cups water in a medium stock pot. 

Take 1 cup local wheat berries, rinse well, and pour into the boiling water. 

Turn off the heat, cover, and set aside for ½ hour or so. This will tenderize the berries and reduce their cooking time. 

Meanwhile, slice 6 ripe, fresh apricots in half and remove their stones. 

Dice them into fingernail-sized cubes.  

Place them in a bowl and toss them with 4 Tablespoons olive oil and 1 Tablespoon apple cider vinegar. 

Mince 2 cloves garlic and 1 small shallot. Add these to the bowl. 

Wash one bunch fresh, tender green kale. Chop coarsely and add to the bowl. Set aside. 

Then, drain any remaining water and rinse wheat berries through a fine mesh strainer. 

Return berries to stock pot, add 2 cups water, and bring to a boil. 

Add 2 Tablespoons each: salt, lavender, tarragon, and rosemary. 

Reduce heat to medium and simmer, with lid askew, for 20 minutes,  

Add the apricots, garlic, shallots and kale. Stir briefly to incorporate and cook for 10 more minutes, or 

until there is no water left at the bottom.

Enjoy with scrambled eggs for breakfast or local beans for dinner. 

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.

Summer foods to savor and share

Summer solstice is just one week away, bringing the sun's culmination and the longest day. Pause and reflect on all that has transpired since spring. 

Seeds planted by birds, farmers' hands, and our intentions have begun to germinate. Summer's expansive energy helps prepare these seeds to grow strong and healthy. 

Try these recipes to celebrate summer and share food with friends. Take them on a picnic or a camp-out!

Strawberry Pea Salad with Mint Vinaigrette

For the salad:

1 cup sugar snap peas

2 cups strawberries

2 cups salad greens

For the vinaigrette:

4 Tablespoons good olive oil or local sunflower oil

2 Tablespoons balsamic vinegar

1 handful freshly chopped mint

salt and pepper to taste

Rinse peas and strawberries. Break the tips off the peas and remove the strings. Place them in your serving bowl.

Cut tops off of strawberries and slice them into the bowl.

Add salad greens and mix everything together.

In a pint-sized mason jar, whisk together the dressing ingredients. Pour over salad and allow to marinate for 15 minutes at room temperature or up to 2 hours in the refrigerator before serving.

Garnish with goat cheese if you like.

***

Pinto Bean Cornbread Casserole

You will need:

1 Tablespoon sunflower oil

1 onion, chopped

2 garlic cloves, minced

2 medium zucchini, chopped

1 1/2 cups cooked pinto beans

1/2 cup fresh or frozen corn kernels

1 teaspoon each: cumin, chipotle powder, oregano, coriander

1/2 teaspoon each: salt, black pepper

1/2 pound fresh spinach

1 cup coarsely ground cornmeal

1/2 teaspoon salt

Preheat oven to 325 degrees.

Heat the oil in a deep, round cast iron skillet on medium-high heat.

Add the onion and cook until soft, about 7 minutes.

Add the garlic and cook for 1 more minute.

Add zucchini and cook for 10 more minutes, until soft.

Add the cooked pinto beans, corn, spices, and 1/2 cup water.

Bring to a simmer, reduce the heat to medium low, cover, and cook for 15 more minutes.

Add spinach, cook 2 minutes or until wilted, and turn off heat.

Meanwhile, in a separate pot, heat 3 cups water. When boiling, add 1/2 teaspoon salt and whisk in the cornmeal. Reduce the heat to low and cook for 5 minutes or until thickened, stirring frequently.

Pour the cornmeal mixture on top of the bean mixture in the skillet and spread it out in one even layer. Bake for 30 minutes. Yum!

***

Chocolate Pecan Cake with Coconut Frosting

For the cake batter, melt these ingredients over low heat in a small pot or double boiler:

3 ounces unsweetened chocolate

2 Tablespoons coconut oil

1 Tablespoon vanilla extract

4 Tablespoons unsweetened cocoa powder

1 ripe, mashed banana

4 Tablespoons maple syrup

Pecan Tree Flowering

1/3 cup unsweetened almond or rice milk

Meanwhile, in a mixing bowl, whisk together: 

1/4 cup coconut flour (I like Bob's Red Mill brand)

1/4 cup unsweetened, shredded coconut

2 Tablespoons ground flax meal 

1/4 cup coarsely chopped pecans

1 teaspoon cinnamon

pinch salt

Preheat oven to 350 degrees.

Allow melted chocolate mixture to cool for 5 minutes. Then, whisk it into the rest of the batter.

Add 1 Tablespoon apple cider vinegar.

Pour into greased cake pan. 

Bake for 25 minutes at 350 degrees.

As cake bakes, make the coconut frosting. In a small pot, melt together:

1/4 cup coconut butter or, if you can find it, 'coconut manna' (I like Nutiva brand)

2 Tablespoons unsweetened, shredded coconut

1 Tablespoon vanilla extract

4 Tablespoons maple syrup

1/4 cup unsweetened almond, rice or soy milk

When cake is baked, allow it to cool for 30 minutes. Drizzle icing over the top and spread gently with a knife. Allow to cool completely before serving.

Summer Delights

Summer is here! The upcoming full moon is known by many as the 'strawberry moon', and for good reason! These delightful little berries are growing ripe in my garden alongside a huge patch of rhubarb.


I love making this recipe, which I have adapted from the Fields of Greens cookbook.


Strawberry Rhubarb Cobbler

Preheat the oven to 375 degrees.

Wash 1 pound of rhubarb, cutting off any brown spots or leaves still on the stalks. Cut stalks in half lengthwise before slicing ½-inch thick so that all of the pieces are approximately the same size.

Wash 1 pint strawberries. Cut them into halves or leave whole if small.
Toss the fruit with 1/3 cup maple syrup, 2 Tablespoons flour (spelt, rice,or millet), and zest of 1 orange.

Place in an 8-inch square baking dish or a 9-inch round cake pan.

Make the topping by combining 1 1/2 cups flour (spelt, rice, or millet), pinch salt, 1 Tablespoon baking powder.

Cut in 4 Tablespoons coconut oil OR unsalted butter.

Add 2 Tablespoons maple syrup and 1 cup milk (almond, rice or cow), and mix lightly, just until the dry ingredients are moistened. Cover the fruit with tablespoon-size dollops of topping, using all of it.

Bake for 35 to 40 minutes, until the topping is browned and cooked through and the fruit is bubbling.

*It's just as delicious made simply with strawberries. You’ll need 3 baskets of berries, about 5 cups washed, hulled, and cut into halves or left whole if small. The berries are so sweet that you’ll need only 1/4 cup maple syrup. Toss them with the maple, 2 tablespoons flour, and the chopped zest of an orange. Assemble the cobbler and bake as directed.