Coconut Almond Cake With Blueberry Lemon Glaze

Summer is here! Berries are one of my favorite aspects of summer cooking and eating. They are so high in healing plant compounds, low on the glycemic index, and naturally sweet. I take every opportunity to savor them during their short season. This recipe features blueberries, which are high in phytonutrients that reduce inflammation and oxidative stress in the body. They lower triglycerides and protect cells and blood vessels in the heart. Blueberries improve memory, support the nervous system, and balance blood sugar. Try to eat 1 cup of blueberries daily to reap their health benefits.

Coconut Almond Cake

This cake is gluten-free, grain-free, and high in protein. 

You will need:

• 1/2 cup coconut flour

• 1 1/2 cups almond flour

• 1/4 cup shredded coconut (optional)

• 1 teaspoon baking powder

• a pinch of salt

• 1/2 teaspoon nutmeg

• 1 teaspoon cinnamon

• 1 cup milk of any kind

• 4 eggs, beaten

• 1/3 cup maple syrup

• 1/3 cup unsweetened applesauce

• 1/4 cup coconut oil, melted

Preheat oven to 350 degrees. Melt coconut oil in a 9x9 cake pan in the oven.

Mix all the ingredients together in the order listed. Pour the melted coconut oil into the bowl and mix well. Pour batter into cake pan.

Bake for 30 minutes, or until a toothpick comes out clean when inserted.

Blueberry Lemon Glaze

This is truly the icing on the cake!

You will need:

• 2 cups blueberries, fresh or frozen

• 2 tablespoons maple syrup

• 1/2 teaspoon each: cinnamon and cardamom

• a pinch of salt

• zest of 1 lemon

• juice of 1/2 lemon

Mix all ingredients together in a sauce pan and simmer on medium heat for 5 minutes. Cool slightly before pouring it over the cake. Set aside to cool for 15 minutes. It's even more delicious the next day after the glaze soaks into the cake.

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.

Gut issues? Try an Elimination Diet + Custom Healthy Eating Program

Do you have a rumbly, uncomfortable belly?

Does your skin itch or give you blemishes?

Do you experience gas, bloating, irregular stool frequency (more or less than once / twice daily)?

Do you have constipation or diarrhea occasionally?

Try an elimination diet.

"Elimination" comes from the Latin word meaning "beyond the threshold".

Move beyond the threshold of your semi-wellness.

Walk through the door of discovery, find the foods and eating habits that cause distress, and let them go, once and for all!

Try this guide to get started. If you would like,

I can tailor your Elimination Diet to your needs and goals.

Clean out your kitchen.

Remove processed, packaged items and those containing sugar in all forms. Let go of coffee and alcohol, too. Use this guide to alternative sweeteners to help you with cravings.

Go shopping.

Buy foods according to the Clean 15 and Dirty Dozen Guide from the Environmental Working Group. Make sure to get plenty of gluten-free bulk grains, hormone / antibiotic free chicken, fish and eggs, and lots of vegetables. 

Start your elimination diet when you have a day or two off to be at home. Set aside time to cook and follow these meal plans and watch these videos to help you with prep.

I can help tailor shopping lists and meal plans to your needs.

Keep a journal.

Write your intention for your Elimination Diet. What do you plan to get out of this two-week period of cleansing? What you will do when cravings hit.?

Eliminate potential allergens.

Start by eliminating gluten, dairy, coffee, and sugar. When you move beyond the threshold of these foods, you will see how many more delicious new ingredients there are to try!

Substitute.

Instead of:

• gluten, try buckwheat, brown rice, quinoa, amaranth, teff, millet, and oats;

• sugar, try applesauce, dates, figs, and little bits of raw honey;

• coffee, try green tea or a coffee substitute like Dandy Blend;

• dairy, try almond or rice milk.

If you would like to do a more in-depth elimination diet, I can help you by customizing recipes, prep + meal plans to eliminate these common allergens as well: corn, peanuts, soy, eggs, chocolate, vinegar, yeast, low-quality fats + oils, fatty meat, beans.

Re-Introduction

Hello allergen! Nice to meet you again! Does my body like you? Let's see.

After the elimination phase, start re-introducing the foods that you excluded for 2 weeks. You will notice immediately that, when you challenge your body with offensive foods, it will react! 

Itchy eyes, digestive distress of any kind, shortness of breath, swelling, fatigue, and nausea are all signs of a food sensitivity.

Record it in your journal and try to avoid it from now on.

The elimination diet takes a little bit of planning and coordination, but it is simple to do and can make a huge difference in your health!

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.

Healing Bowl of Delight

To celebrate the arrival of darker evenings, I am cooking with more root vegetables, warming spices, and foods to balance mental health.

Try this recipe to delight your senses and soothe your soul. It's a great way to cleanse after a day of rich, Thanksgiving-style eating.

BOUNTIFUL BOWL OF DELIGHT

This healing meal is comprised of three parts: pickled cabbage slaw, ginger tahini sauce, and vegetable legume pilaf.

PICKLED CABBAGE SLAW

You will need:

• Half a head of red or green cabbage, thinly sliced

• 1 cup apple cider vinegar

• 1 cup water

• 1 tablespoon raw honey

• 1 teaspoon salt

• 1 teaspoon each: cumin, coriander, fenugreek and cinnamon

GARLIC, GINGER + TAHINI SAUCE

You will need:

• ¼ cup tahini

• ¼ cup water

• ¼ cup lemon juice

• 1 teaspoon maple syrup

• 1 teaspoon salt or tamari

• ½ teaspoon turmeric

• ½ teaspoon freshly chopped ginger root

• ½ teaspoon freshly chopped garlic

VEGETABLE + LEGUME PILAF

You will need:

• 2 medium sweet potatoes, cubed

• Olive oil

• Salt and pepper, to taste

• 1 bunch (2 packed cups) of kale, chard, collards or spinach, roughly chopped

• 2 cups cooked brown rice, millet, kasha, or quinoa – cooked with wakame seaweed

• 2 cups cooked beans (I like adzuki or kidney beans)*

• 1 teaspoon dry rosemary leaf powder

• 1/2 avocado, sliced

Make the pickled cabbage a day in advance. Place the red or green cabbage in a large jar or airtight container. In a large measuring cup, combine the apple cider vinegar, water, honey and salt. Pour the liquid over the red cabbage and press the cabbage down so that it is fully covered. Cover the jar/container and place in the refrigerator until ready to serve.

To prepare the tahini sauce, combine all ingredients in a cup or small bowl and whisk well. Chill until ready to use.

Cook grains in twice as much water. Add seaweed halfway through cooking. Salt grains with about 1 teaspoon of salt per 2 cups of dry grains.

*If you are using dry beans, soak overnight and cook in three times as much water with more seaweed. Skim off any foam that rises to the top and discard it. Once beans are soft, rinse them well. Season them with rosemary, salt, and olive oil. Set them aside.

To cook the sweet potato, preheat the oven to 400 degrees. Grease a baking sheet with olive oil. Spread the sweet potatoes out on the sheet. Drizzle a little more olive oil on top and sprinkle with salt and pepper. Toss with a spatula until fully coated. Roast in the oven for 35 minutes, tossing them with a spatula after 15 minutes.

For the greens, fill a large shallow sauce pan or medium pot with about 1 to 2 inches of water. Place a steamer basket in the pot and fill the basket with the chopped greens. Cover the pot and turn the heat up to high. Once the water begins to boil, or after about 4 to 5 minutes, remove the kale from the basket and set aside.

In 2 bowls, divide the cooked grains, legumes, and sweet potato. Add a generous serving of greens. Top with slices of avocado and pickled cabbage. Drizzle the sauce over the top and enjoy!

Pear, Brussels Sprout, and Fig Salad

September is here, the full moon is just past, and everything in the garden is finding its peak ripeness.

Start reveling in the culinary delicacies of fall.

PEAR, BEET + FIG SALAD

You will need:

• 2 pears, chopped

• 2 cups Brussels sproouts

• 6 fresh figs (or 3 dried figs), cut into small pieces

• 1/4 cup organic hazelnuts or almonds, chopped

• 2 tablespoons of your best olive oil

• 1 Tablespoon balsamic vinegar

• Salt and pepper to taste

Preheat oven to 425 degrees. Rinse Brussels sprouts, chop in half, and toss with salt and olive oil. Arrange on a cookie sheet so that they are not touching. Roast for 20 minutes.

Place in a large serving bowl.

Chop pears and figs.

Add them to the sprouts and mix gently.

Add figs and nuts, toss with olive, vinegar, mustard, salt and pepper, and let stand for 5 minutes before serving.

Enjoy!

Strawberry Season

Yes!

It is here.

These delightful ruby fruits are sure to bring the feeling of summer to any moment.

Try these recipes to savor strawberry season.

STRAWBERRY SHORTCAKE

For the strawberries, mix together and set aside:

• 1 1/2 pounds strawberries, stemmed and quartered

• 2 tablespoons raw honey

• 1/4 teaspoon cinnamon

• 1 teaspoon lemon juice​​

For the shortcake, preheat oven to 375 degrees.

Mix together:

• 1 cup cornmeal

• 1 cup oat flour

• 1/2 cup coconut flour

• 1 teaspoon each: baking soda and baking powder

• pinch salt

• 1/4 teaspoon each: cardamom, nutmeg and cinnamon

Cut in 1/4 cup coconut oil in small pieces and toss well, so that little pea-sized pearls of coconut oil are coated in the flour mixture.

Add and mix to incorporate:

• juice of 1/2 lemon

• 2 tablespoons maple syrup

• 1 teaspoon vanilla extract

If dough is too try, add a few spoonfuls of cold water.

Oil a cookie sheet, shape dough into balls, and flatten slightly into hockey puck shapes on the cookie sheet.

Bake at 375 for 15 minutes, or until a knife tests clean.

Top with strawberries and whipped coconut cream if you like.

​​WHIPPED COCONUT CREAM

You will need:

• 1 cup​ coconut milk

• 1 teaspoon vanilla extract

• zest of 1 lemon

• 2 tablespoons raw honey

• 2 tablespoons coconut butter

Whip together with immersion blender or in a food processor.

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.

Spinach for spring

A wonderful spring vegetable, spinach is growing in many farmers' greenhouses right now. Enjoy its mineral rich content and know that your digestive tract will thank you for eating green fiber! You can substitute chard if you like, which is another delicious green member of the chenopodium family.

SPINACH ROSEMARY SOUP

Rosemary adds a complex flavor to this simple soup while helping to boost brain function and immunity.

You will need:

• 2 tablespoon olive oil

• 1 medium onion, chopped

• 3 cloves garlic, chopped

• 2 tablespoons rosemary, fresh

• 1/2 teaspoon nutmeg

• sea salt and black pepper to taste

• 2 cups red potatoes, rinsed and cubed

• 4 cups chicken or vegetable broth

• 6 cups fresh spinach (or chard)

To prepare:

Add oil to a large saucepan over medium heat. 

Add onion, garlic, rosemary, nutmeg, salt and pepper, reduce heat to medium-low and cook, stirring occasionally, for 5 minutes. Stir in potatoes and cook, stirring occasionally, for 5 minutes. 

Pour in broth.. Bring to a simmer over medium heat and cook until the potatoes are soft, about 15 minutes. Stir in spinach (or chard) and continue to simmer until the greens are tender, about 10 minutes more.

Puree the soup with an immersion blender or regular blender (in batches), leaving it a little chunky if desired.

Serve the soup garnished with nutmeg, if desired, and topped with a spoonful of yogurt (cow or almond).

MUNG BEAN AND SPINACH STEW

This fresh spring stew will nourish you and re-vitalize your senses! Breathe in the aromas of ginger and chiles and savor their digestive power.

You will need:

• 3 tablespoons coconut oil

• 1/2 tablespoon minced ginger

• 2 cloves minced garlic

• 1/2 teaspoon chile powder

• 1 teaspoon smoked paprika

• 2 teaspoons Tamari or soy sauce

• 4 cups mung beans, soaked overnight and cooked

• 1 cup water

• 1/2 cup fresh cilantro

• 2 cups fresh spinach

• 1 cup cooked quinoa

• 1/3 cup toasted pumpkin seeds

To serve:

• Freshly squeezed lime juice

• Cilantro 

To prepare:

Rinse and drain mung beans. Cook in 8 cups water, skimming any foam that rises to the top. Once tender, drain and rinse once more.

Rinse and cook quinoa in 2 cups water with a pinch of salt.

Place minced garlic and ginger in a skillet with coconut oil. Saute on medium heat for 3 minutes, or until fragrant. Add chile, paprika, and tamari. 

Reduce heat to low. Add cooked mung beans and stir together.

Add water, cilantro and spinach.

Cook on medium heat until spinach is wilted, about 3 minutes.

Turn off the heat, stir in the rest of the ingredients, and serve in bowls garnished with fresh cilantro and lemon juice.

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.

Amaranth

Thanks to Dr. Andrew Weil for his recent inspiration about this delicious grain.

For Aztec people, amaranth was not only a dietary staple, but an important aspect of religious rituals, as the women would shape a mixture of amaranth seeds with honey to be eaten ceremoniously.

Today, amaranth is often popped like popcorn and mixed with honey, molasses or chocolate to make a popular treat in Mexico called "alegría" (meaning "joy").

Although amaranth derives its name from the Greek for "never-fading flower," it is its highly nutritious seeds (and greens, though they are hard to find), not its vibrant red blooms, that are its most valuable asset.

Like buckwheat and quinoa, amaranth is an especially high-quality source of plant protein including two essential amino acids, lysine and methionine, which are generally low in grains. Amaranth is gluten-free, easily digestible, making it a traditional food for people recovering from illness or transitioning from a fast or cleanse.

Look for amaranth is at your local natural food store.

SIMPLE COOKED AMARANTH

Combine1 cup amaranth with 2 1/2 cups water in a pot and bring to a boil. Reduce heat, cover and simmer for up to 20 minutes, until grains are fluffy and water is absorbed.

For a porridge-like consistency, use 3 cups water for 1 cup grain and cook a little longer.

AMARANTH FLATBREAD

Take 2 cups cooked amaranth and mix in a bowl with:

• 2 Tablespoons flaxseed meal

• 1/4 cup coconut flour

• 2 Tablespoons coconut oil

• 1 cup shredded carrots

• 1/2 teaspoon each: nutmeg, cinnamon, salt

Bake at 350 degrees for 20 minutes in an oiled pie or baking dish.

Cool and enjoy with sauces and spreads of your choosing!

Asparagus, Avocado, and Spring

Arugula Avocado Asparagus Topping
 
For cooked millet, cornbread, or sourdough toast
You will need:
1/2 tablespoon olive oil
1/2 lb of asparagus
1 clove garlic
1/2 teaspoon each: nutmeg, coriander, and caraway seeds
1/4 cup toasted pumpkin or sunflower seeds
1 avocado, pitted and smashed
As much arugula as you like

Cook your grains or slice your bread.

A few minutes before eating, heat the olive oil in a large skillet over medium-high heat. Add the asparagus and a pinch of salt. Cover, turn the heat down to medium low, and cook for about 4 minutes. 

Add the garlic, cumin, coriander and caraway. Cook another 2 minutes or so.

Remove from heat and mix in a bowl with avocado, arugula, and toasted seeds.

Serve over grains or bread as a delectable spring lunch!

***

Barley Asparagus Dinner

You will need:

1 cup cooked barley
1/4 pound medium asparagus, trimmed and cut
1/2 a medium head of broccoli cut into small trees
small handful of cilantro, chopped
2 Tablespoons lemon juice
1/4 cup olive oil
1/3 cup almonds, toasted
1 heaping spoonful almond butter
1 medium avocado, sliced into small pieces

Bring 4 cups of water to a boil with 1 cup barley.

Salt generously reduce the heat to medium and cook, uncovered, for 1 hour.

About 10 minutes before barley is ready, add broccoli, asparagus, and cilantro.

Cook for 10 minutes. Turn off the heat and mix in lemon, olive oil, almond butter, almonds and avocado.

Enjoy as a delicious spring dinner. 

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!
 

Soothing Rice Dishes

During the holiday season, our systems can become over-loaded with rich, heavy foods. To soothe and gently cleanse the intestines this new year, try adding brown rice to a meal. 

Based on inspiration from a Turkish cookbook, I share these soothing rice recipes with you.

Mediterranean Cabbage with Olives and Rice

¼ cup olive oil

1 large yellow onion, halved and thinly sliced

4 garlic cloves, minced

1 teaspoon each: coriander and paprika

salt and pepper to taste

½ medium head of green or red cabbage, shredded (about 5 cups)
1/2 cup brown rice

¾ cup water or vegetable stock

¾ cup black olives, pitted

2 Tablespoons lemon juice

4 Tablespoons fresh parsley, minced

Heat the oil in a sauté pan over medium heat. Add onion, salt and pepper.

Lower the heat, and cook, stirring occasionally, for about 15 minutes.

Add the garlic, coriander and paprika and cook, for 2-3 more minutes.

Add the cabbage and cook until softened, about 10 minutes.

Add the broth/water, adjust the heat to medium-high, and bring to a strong simmer. Add the rice and ½ teaspoon salt, stir to incorporate, adjust the heat to very low, cover the pan, and simmer (without stirring or lifting the cover) for 25 minutes.

Remove the cover, add the olives, stir the mixture once or twice, replace the cover, and set aside off the heat for 15 minutes. Add the lemon juice and parsley and stir to mix. Taste for salt and serve hot with white bean velouté if you like.

***

Rice Pilaf with Carrots and Leeks

¼ cup olive oil

4 carrots, chopped

1 teaspoon salt and black pepper to taste

½ teaspoon nutmeg

4 large leeks, halved length-wise, rinsed and chopped into crescents

1 splash white wine (if desired)

¾ cup water or vegetable stock

¼ cup brown rice

2 Tablespoons lemon juice

2 Tablespoons fresh dill, minced

Heat the oil in a sauté pan over medium-high heat. Add the carrots and cook, for 5 minutes.

Add the leeks, nutmeg, salt, pepper and wine (if desired). Cook, stirring frequently, until leeks soften, about 10 minutes.

Add the broth/water and bring to a simmer. Add the rice stir to incorporate, adjust the heat to very low, cover the pan, and simmer (without stirring or lifting the cover) for 25 minutes.

Remove the cover, stir the mixture once or twice, replace the cover, and add the lemon juice and dill. Stir to mix. Taste for salt and serve hot with sautéed chicken or tempeh if you like.

Carrots, Cinnamon, Garlic, Rice

Believe it or not, these four foods have amazing capacities to help heal the common cold and flu.
Click this link for details about their healing properties.

Here are some healing recipes and a menu plan that will support you, both when you are sick and as you are navigating food choices during the holiday season.

Dinner:
Carrot Rice Pilaf with Tempeh or Chicken Sausage

Breakfast:
Cinnamon Rice Porridge

Snack:
Garlic Honey on Sourdough Bread

Lunch:
Wilted Spinach Pear Salad with Almond Rice Fritters

Carrot Rice Pilaf

Rinse 2 cups short grain brown rice.

Place in a bowl, fill with enough water to cover, and soak for 1 hour or more.

Drain and rinse rice.

Pour into a cooking pot with 4 cups water.

Bring to a boil; then reduce to simmer.

Add 1/2 teaspoon salt.

Simmer, covered, on low heat for 45 minutes.

Meanwhile, chop 1 large yellow onion into crescents.

Heat olive oil in a skillet and add onion.

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

Add a splash of lemon juice. Allow to simmer for 10 more minutes.

Meanwhile, chop 2 large carrots into rounds. Add carrots to skillet and simmer for 15 more minutes, or until the carrots are fork-tender.

Add half of the cooked rice to skillet and mix together.

For protein, you can add baked tempeh or sauteed chicken sausage to the mix.

Save the other half of the rice for breakfast.

***

Cinnamon Rice Porridge 

Take 1/2 cup leftover brown rice and place it in a stock pot with 1 cup water.

Bring to a boil and reduce to simmer.

Add:

1/2 teaspoon cinnamon   

handful of raisins or blueberries

spoonful of tahini (roasted sesame seed butter)

Simmer for 15 minutes, or until the liquid has been absorbed. Stir occasionally. Ahh....soothing morning nourishment.   

*** 

Garlic Honey
Mince 1 head of garlic.

Place it in a pint-sized mason jar with 1/2 cup honey. Mix well. 

Store in the fridge for up to 3 days.  

Spread on sourdough bread as a snack or mix into morning grains. 

The honey will coat the garlic and neutralize any ulcerative qualities of this potent, pungent alium. These are nature's two most powerful antibotics!

***
Almond Rice Fritters
Take 1/2 cup leftover brown rice.
Mix it with 1/2 cup chopped organic almonds.

Add:
1 Tablespoon flax seed meal
1/2 cup almond or cow milk
1/2 teaspoon each: salt, cumin, coriander, cardamom

Heat 2 Tablespoons olive oil in a skillet.
With your hands, shape golf balls of almond rice dough and flatten them between your palms. 
Place each flattened disc in the skillet. Cook on medium heat for 3 minutes, flip with a spatula, and cook on the other side for 3 more minutes.

Enjoy with salad!  
  

 
 

Healthy Halloween

The Culinate newsletter just posted a useful article about healthier options for Halloween. I like the suggestions of dried fruit, granola bars, and applesauce. For those who live in a place where packaging is an important tool for parents to trust that treats are safe to eat, I agree with this article's perspective. 

If you have the opportunity to hand out home-made treats, I encourage you to try one or two of these recipes for tomorrow night's festivities. 

Regardless, click here for recipes to prepare a simple, healing meal this week. This practice will help to balance any challenges you are experiencing.

Easy Granola Bars

You will need:

½ cup dried, unsweetened dates, raisins, apricots (choose any combination of these)

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 teaspoon cinnamon

Pinch salt

1 cup rolled oats

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, salt and oats in a medium mixing bowl.

Chop walnuts/almonds and pumpkin seeds.

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

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 for up to 2 weeks.

***

Sweet Potato Bread

Dry ingredients:

1½ cups flour (spelt for wheat-free OR 3/4 cup rice & 3/4 cup millet for gluten-free)

1 teaspoon baking powder

1 teaspoon baking soda

½ teaspoon salt

Wet ingredients:

1 egg OR 2 Tablespoons flax seed meal (vegan option)

1/4 cup maple syrup

Grated zest of 1 lemon

¼ cup vegetable oil

1 cup steamed, mashed sweet potatoes

2 Tablespoons unsweetened, whole milk yogurt OR coconut yogurt

Preheat the oven to 375 degrees.

Grease 8 or 9 inch pan with vegetable oil.

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 wet and dry ingredients until they are well combined.

Pour batter into greased pan and bake for 50 minutes, or until a knife inserted into the center tests clean.

If you would like a chocolate or carob version, try this recipe.

To make savory treats that you can enjoy in the midst of much sweetness, try these quick and healing breads and spreads. If you are making the sweet potato bread (above), you can steam extra sweet potatoes for the spread below. To get really ambitious, roll vegetarian sushi - it's a great party snack.

Buckwheat Bread

In a bowl, mix:

2 cups buckwheat flour

1 teaspoon salt

1 teaspoon coriander

1 Tablespoon ground flax seed

1 egg

¼ cup olive oil

enough water to make batter into pourable consistency (about 1 cup)

Preheat the oven to 350 degrees.

Grease any 8 inch pan with vegetable oil.

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

***

Oaty Corn Bread

Dry ingredients:

1 cup corn meal (I like stone-ground cornmeal from a local Vermont farm)

1 cup rolled oats

1 teaspoon salt

1 teaspoon baking soda

½ teaspoon cumin seed powder

Wet ingredients:

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

1 cap-full of apple cider vinegar

boiling water to soak oats

Preheat the oven to 375 degrees.

Grease any 8 inch pan with vegetable oil.

Place oats in a mixing bowl. Boil ½ cup water and pour it over the oats. Let stand for 15 minutes.

Add the rest of the dry ingredients and stir together.

Add the wet ingredients and incorporate briefly.

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

*** 

Artichoke Spread

Open one glass jar artichoke hearts and drain water out. Place artichoke hearts in blender.

Add:

¼ cup olive oil

½ Tablespoon lemon juice concentrate

1 teaspoon salt

½ Tablespoon dry thyme leaf

Blend at highest speed for 2 minutes. Serve and enjoy with buckwheat bread!

***

Sweet Potato Spread

Chop one large sweet potato into ¼ inch cubes.

Place in stock pot, cover with water, cover with a lid, and bring to a boil.

Boil for 10 minutes or until cubes are tender when poked with a fork.

Drain water and place boiled sweet potatoes in food processor

Add:

¼ cup olive oil

½ teaspoon each: cinnamon, coriander, nutmeg, cardamom

2 teaspoons salt

You can also add 1 Tablespoon almond butter or ¼ cup fresh ground almonds if desired

Blend at highest speed for 2 minutes.

Serve and enjoy with oatmeal, on toast, or by itself as a snack.

Pumpkin Bars

Thank you to all who attended the healing foods inservice at Saint Vincent's Hospital. Here is the recipe for the pumpkin bars we sampled. They are free of gluten, dairy, and added sweeteners.

Get creative with this recipe!
Try these 3 suggestions:
>>Add feta cheese chunks for a savory treat.
>>Use as pancake batter and drizzle with butter and maple syrup.
>>Spread batter into a pie plate, whisk together 6 eggs, 1/2 cup almond milk, garlic, thyme and spinach. Pour over the batter and bake at 375 for 30 minutes. Voila! Frittata 

Pumpkin Bars
Preheat oven to 350 degrees.
Grease an 8 or 9 inch baking dish with vegetable oil.

Mix these dry ingredients in a bowl:
1 1/2 cups cup millet flour
1/2 cup coconut flour
1/2 teaspoon each: cardamom, cloves, nutmeg
1 teaspoon cinnamon
pinch salt

Make a well in the center and, in that space, add these wet ingredients:
1 cup (8 oz) cooked pumpkin
1/4 cup vegetable oil (I like olive or sunflower oil)
1 cup almond milk or coconut milk
1 spoonful nut butter (almond or cashew are my favorites)

Mix the wet ingredients with each other, incorporate the dry ingredients, and spread into baking dish.
Bake at 350 degrees for 30 minutes. Remove from oven and cool for 15 minutes before slicing.

You can whisk together some local, raw honey and cinnamon to spread over the top for extra sweetness.