Turmeric and Ginger Harvest

I am honored to participate in the harvest and cooking of fresh, organic turmeric and ginger grown in a Vermont greenhouse.

May the fruits of the harvest inspire us to find balance during this fall equinox time. Equal day and equal night call for a pause, a moment to revel in what surrounds us, appreciate it for what it is, and reflect on what's working in our lives and what we could let go.

Let these traditional Indian recipes inspire you to support your digestive health and immunity with turmeric and ginger. I have learned how to prepare these dishes from Dr. Vasant Lad, director of the Ayurvedic Institutes in India and New Mexico.

Ginger: warming, anti-inflammatory, soothes stomach cramps, reduces flatulence, alleviates common cold and flu symptoms. Clinical studies show that ginger consumption decreases arthritis pain and protects the liver from damage.

Turmeric: anti-cancer and anti-inflammatory, turmeric contains anti-inflammatory curcumin, which helps to heal GI diseases such irritable bowel syndrome. It prevents cancer cells from growing new blood vessels to feed themselves and induces the death of existing cancer cells. It also breaks up accumulated amyloid plaque in the brain that’s related to the onset of Alzheimer’s disease.

Rajma

Rajma means red kidney beans in Hindi. This is an adaptation of a traditional Punjabi recipe. These rich and hearty legumes are high in iron and protein. They support gut health with their fiber content.

To pressure cook* the beans:

¾ cups rajma (red kidney beans)

1 ½ cups water

*If you do not have a pressure cooker, just soak the beans overnight and boil in water until tender, about 45 minutes.

For rajma recipe:

• 2 tablespoons sunflower oil

• 1 bay leaf

• 1 small onion, chopped

• 2 teaspoons fresh grated ginger

• 2 teaspoons fresh grated turmeric

• 2 cloves fresh chopped garlic

• 1 ½ teaspoons red chili powder or 2 fresh chopped chilies

• 1 teaspoon coriander powder

• 1 teaspoon cumin powder

• 1 cup chopped tomatoes

• ½ teaspoon garam masala

• Salt to taste

Wash dried rajma under running cold water till water runs clear.

Soak them in enough water for at least 8 hours or overnight.

If using canned beans, there is no need to soak or pressure cook them. Just rinse under the water and use beans in the recipe

Pressure cooking beans: discard the soaking water and add rajma to the pressure cooker with 3 ½ cups of fresh water. Close the lid and put the top on. Cook on high for 10 minutes then reduce the heat to low and cook for another 10 minutes. Let the pressure go down by itself and then open the cover. After pressure cooking the rajma, they should be soft and some of them will open up. Discard any leftover water from pressure cooking.

To prepare the rajma, heat the oil in a pan on medium heat. Once hot, add bay leaf and saute for 30 seconds. Add chopped onions and salt. Cook the onions till they are light brown in color, about 5 minutes. Saute ginger, turmeric and garlic for a minute.

Add tomato. Mix well and let it cook till all the moisture is evaporated and oil starts to leave the sides of the pan. do stir in between to make sure that it is not sticking to the pan. Add all spice powders. Mix well and cook for 10 minutes.

Add the beans, cook for 10 more minutes, and enjoy over rice.

Aloo Saag

In Hindi, aloo means potatoes and saag means spinach. This classic side dish can also be made with kale or collard greens.

You will need:

• 2 tablespoons sunflower oil or ghee (clarified butter)

• 1 onion, finely chopped

• 2 garlic cloves, sliced

• 1 inch each of freshly chopped turmeric and ginger

• 2 large potatoes, cut into chunks

• ½ tsp each: salt, cumin, and garam masala

• 1 tablespoon mustard

• 2 cups spinach leaves

Heat the oil in a large pan. Add the onion, garlic and ginger, and fry for about 3 minutes.

Stir in the potatoes and spices. Continue cooking and stirring for 5 minutes more. Add a splash of water, cover, and cook for 10 minutes.

Check the potatoes are ready by spearing with the point of a knife, and if they are, add the spinach and let it wilt into the pan. Take off the heat and serve with grilled chicken or cooked beans and rice.

Kitchari

Kitchari means mixture, usually of two grains. This is one kitchari recipe that is particularly nourishing and easy to digest. I like to prepare the rice and lentils separately and mix them in my bowl.

Rinse 1 cup long grain brown rice. Bring to a boil with 2 cups water. Reduce heat to simmer and cook, with lid askew, for 30 minutes.

In a skillet, heat 1 Tablespoon ghee or coconut oil with:

• 1 teaspoon salt

• 1 teaspoon each: mustard seed, cumin seed, cumin powder, coriander powder

• 1 inch each of freshly chopped turmeric and ginger

When seeds start popping, turn off heat and slowly pour mixture into cooking rice.

You can add zucchini, summer squash, peas, cauliflower, broccoli or asparagus to the rice.

For the lentil dahl, rinse 2 cups yellow split lentils. Drain and bring to a boil with 5 cups water.

Reduce heat to medium and cook, uncovered, for 30 minutes, stirring occasionally. Skim off any white foam that develops and discard it.

In a skillet, heat 1 Tablespoon ghee or coconut oil with:

• 1 teaspoon each: salt, cumin powder, coriander powder and garam masala

• 1 inch each of freshly chopped turmeric and ginger

Add vegetables such as beets, carrots, sweet potatoes, collards, kale and spinach to the skillet. Add 1 cup water, cover, and simmer on low heat for 15 minutes. Mix into the lentils, stir, and enjoy!

Vegan Chia Burgers

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

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

These chia burgers fit the bill.

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

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

Vegan Chia Burgers

You will need:

• 1/2 cup cornmeal (non GMO)

• 1/4 cup chia seeds

• 1/2 teaspoon salt

• 1 medium zucchini, grated

• 1 medium carrot, grated

• 1/3 cup olive oil

Preheat oven to 375 degrees.

Mix all ingredients together.

Oil a cookie sheet with olive or sunflower oil.

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

Bake for 15 minutes, cool and enjoy.

They pair well with pesto and grilled chicken or cod.

Baby Cakes

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

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

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

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

 

Sweet Potato Baby Cakes

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

You will need:

• 2 eggs

• 2 tablespoons flaxseed meal

• 2 tablespoons coconut oil

• 1/2 teaspoon each: cinnamon and nutmeg

• 2 cups sweet potato, boiled and drained

Preheat oven to 375 degrees.

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

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

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

Flip and bake 5 minutes more.

Cool and enjoy.

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

Carrot Chicken Baby Cakes

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

You will need:

• 2 eggs

• 1 cup cooked chicken

• 2 tablespoons coconut oil

• 1/2 teaspoon each: cinnamon and coriander

• 2 cups carrots, boiled and drained

Preheat oven to 375 degrees.

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

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

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

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

Flip and bake 5 minutes more.

Cool and enjoy.

I enjoy these with parsley pistou or pesto.

Spinach Squash Baby Cakes

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

You will need:

• 2 eggs

• 2 tablespoons olive oil

• 1/2 teaspoon each: thyme and coriander

• 2 cups winter squash, baked and de-seeded

• 1 cup spinach, boiled and drained

• 1/2 cup buckwheat flour

Preheat oven to 375 degrees.

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

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

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

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

Flip and bake 5 minutes more.

Cool and enjoy.

Blueberry Baby Cakes

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

You will need:

• 2 eggs

• 2 tablespoons flaxseed meal

• 2 tablespoons coconut oil

• 1/2 teaspoon each: cinnamon and cardamom

• 1 cup winter squash, baked and de-seeded

• 1 cup blueberries, fresh or frozen

• 1/2 cup buckwheat flour

Preheat oven to 375 degrees.

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

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

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

Flip and bake 5 minutes more.

Cool and enjoy.

Metabolism-Boosting Meal Plan

Here on the homestead, winter tends to find us slowing down, eating rich, nourishing foods, and enjoying a more relaxed pace. As necessary as this shift is, it can lead to a more sluggish metabolism. We like to take one day a week to enjoy this cleansing, metabolism-boosting meal plan as a way of pressing the reset button on our eating and boosting our energy.

It's a great thing to try in honor of the full moon today, which is known by indigenous peoples of this land as the Wolf Moon. Howl at the moon, stimulate metabolic activity and restore your energy with these recipes.

All these spices boost the metabolism, support healthy digestion, and/or ward off the cold and flu. Many of the ingredients in these recipes also support healthy metabolic activity. You can learn more by exploring the culinary pharmacy here.

 

Breakfast

Coconut Chia Blueberry Pudding

You will need:

• 1 cup full fat organic coconut milk

• 2 teaspoons vanilla extract

• 1 teaspoon each: cinnamon and cardamom

• pinch of salt

• 1/3 cup blueberries, fresh or frozen

• 3 tablespoons chia seeds

• 1/4 cup almonds, chopped

Combine coconut milk, water, cinnamon, cardamom and vanilla in a small saucepan and bring to a boil. Reduce to a simmer, cover, and let cook for 2 -3 minutes.

Add chia seeds, almonds and blueberries and mix well. Let stand for 5 minutes before eating.

Lunch

Spiced Cauliflower Quinoa and Greens

For the roasted cauliflower:

• 1 head cauliflower, cut into bite-sized florets

• 2 tablespoons melted coconut oil

• 1 teaspoon each: turmeric and coriander

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

For the quinoa with greens:

• 2 teaspoons melted coconut oil or olive oil

• 1 medium yellow onion, chopped

• 1 inch fresh ginger root

• 1 teaspoon each: turmeric, chile flakes, cinnamon, and cumin

• 2 cups water

• 1 cup quinoa

• 1 teaspoon sea salt

• 1 tablespoon apple cider vinegar

• 4 cups kale

Roast the cauliflower: Preheat oven to 425. Toss the cauliflower florets with coconut oil and spices. Roast for 25 to 30 minutes on the middle rack, turning halfway, until the cauliflower is tender and golden on the edges.

Cook the quinoa: In a large pot with a lid, warm the coconut oil over medium heat.

Add the onion and ginger and cook about 5 minutes. Add spices and stir. Add water and quinoa.

Bring the mixture to a boil, then cover and reduce heat to a simmer.

Chop kale and add it to the pot. Cook for 15 minutes, then remove the pot from heat.

Fluff the quinoa with a fork. Stir in the salt and vinegar. Divide the quinoa into bowls.

Top with roasted cauliflower.

Dinner

Wild Rice and Mushroom Pilaf

You will need:

• 1 cup brown & wild rice blend

• 2 cups vegetable broth

• 1 tablespoon coconut oil

• 1 large yellow onion, chopped

• 3 celery stalks, chopped

• 2 garlic cloves, minced

• 8 ounces shitake mushrooms, sliced

• 1 teaspoon each: sage, thyme, oregano and salt

• ½ cup chopped pecans

Combine the rice and vegetable broth in a large saucepan, bring the mixture to a boil, then lower the heat to a simmer and cover for 35-40 minutes, cooking until the broth is completely absorbed.

While the rice is cooking, melt the coconut oil in a large Dutch oven over medium heat and sauté the onion and celery until tender, about 8 minutes. Add in the garlic, mushrooms, sage, thyme, and salt, and sauté another 8 to 10 minutes, until the mushrooms are tender.

Combine the cooked rice and mushroom mixture, and stir in the pecans. Adjust any seasoning to taste, and serve warm.

Salad Summer

Summer is a wonderful time to combine fresh ingredients and minimal cooking effort to create a delicious meal. Try these salad recipes to nourish and inspire you.

Arugula, Potato and Green Bean Salad

You will need:

• 1/3 cup walnuts

• 2 pounds fingerling potatoes, chopped

• 1/2 pound green beans, trimmed and cut in half

• 2 tablespoons apple cider vinegar

• 1 teaspoon Dijon mustard

• 1 teaspoon coarse salt

• Freshly ground pepper to taste

• 3 tablespoons olive oil

• 4 packed cups arugula

Preheat oven to 375 degrees. Place walnuts on a rimmed baking sheet and toast in oven until fragrant, about 8 minutes. Let cool slightly, then coarsely chop and set aside.

Bring a medium saucepan of water to a boil. Add potatoes, and cook until tender, about 10 minutes. Using a slotted spoon, transfer potatoes to a colander to drain and cool. Set aside.

Return pan of water to a boil. Add green beans, and cook until tender and bright green, about 3 to 4 minutes. Using a slotted spoon, transfer to the colander with the potatoes.

Whisk together vinegar, mustard and 1/2 teaspoon salt in a small bowl; season with pepper. Add oil in a slow, steady stream, whisking until emulsified. Set dressing aside.

Arrange arugula, potatoes, and green beans on a platter. Season with remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Drizzle with dressing and sprinkle with toasted walnuts; toss to coat.

Parsley Cilantro Chickpea Salad

For the salad:

• 2 cups cooked chick peas OR one 14 ounce can chickpeas. drained

• 3 tablespoons olive oil

• 1 1/2 teaspoons each: salt, black pepper, allspice, cumin, and cardamon

• 5 packed cups of salad greens

• 2 cups cucumbers, diced (about 1 cucumber)

• 2 cups tomatoes, diced (about 3 medium tomatoes)

• 1/3 cup each of fresh cilantro and Italian parsley. chopped

For the dressing:

• 2 tablespoons apple cider vinegar

• 2 tablespoons lemon juice

• ¼ cup olive oil

• 2 garlic cloves, crushed

• 1 teaspoon each: salt and black pepper

Cook and drain the chickpeas. If cooking dried chickpeas, soak them overnight and boil them in water for 2 hours until tender.

Place them in a skillet with olive oil, salt, pepper, allspice, cumin and cardamom. Saute on medium heat for 5 minutes. 

Chop cucumbers, tomatoes, parsley and cilantro.

Wash and drain salad greens.

Remove chickpeas heat and place them in a serving bowl with all the other salad ingredients.

Whisk together the dressing ingredients. Pour over the salad, toss well, and refrigerate to marinate for at least 1 hour.

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.

Cool, Green Summer

We find balance in summer weather by eating foods that are bitter (cooling, moist), such as: unsweetened cocoa, olives, dandelion, kale, celery, and amaranth leaves. It is also important to take time to rest, sit in the shade, breathe deeply, and absorb the green color that surrounds us.

These are the healing properties of summer herbs:

Basil – anti-bacterial, digestive, and aromatic, this member of the mint family stimulates growth of white blood cells and protects against unwanted bacterial growth.

Cilantro – the leaf of the coriander plant stimulates the secretion of insulin and helps lower levels of total and LDL (the "bad" cholesterol), while actually increasing levels of HDL (the "good" cholesterol). Cilantro’s volatile oils have antimicrobial properties.

Parsley – purifying, anti-dandruff, digestive, and tonic, parsley is also rich in Vitamin C to decrease inflammation, beta carotene to help prevent infection and strengthen immunity, and folic acid (B vitamin) to support cardiovascular health.

VELVETY GREEN SOUP

You will need:

• 2 teaspoons olive oil

• 2 shallots, peeled and thinly sliced

• 1 large yellow onion, peeled and sliced

• 2 large zucchini, sliced

• 1 bunch chard, chopped

• 1 pound fresh or frozen peas

• 3 cups water and 1 vegetable bouillon cube

• 1 teaspoon each: salt and freshly ground black pepper

• 1 bunch fresh basil

In a large soup pot, heat the olive oil over low heat. Add the shallots and onions.

Cook, covered, until they are soft and translucent, about 10 minutes.

Add zucchini and sauté for 5 more minutes. Add the chard and peas. Add the water and stock and bring to a boil. Reduce the heat and simmer, uncovered, for 15 minutes.

Add the basil. Remove from heat and purée with an immersion blender.

Chop the rosemary and use as garnish. Serve with cooked quinoa. This soup is excellent chilled, too!

HERBED PESTO

You will need:

• 2 cups fresh basil

• ½ cup fresh cilantro

• ½ cup fresh parsley¼ cup pumpkin OR sunflower seeds1 teaspoon lemon juice

• 2 tablespoons olive oil

Place basil, seeds, lemon juice, and olive oil in a food processor.

Make a coarse pesto and set aside.

A Week in Vegetables

As we pass the halfway point between winter solstice and spring equinox, I am thinking about the fertile seeds that we will plant in dark soil this spring. These seeds will bring delicious food to our table and fill our root cellar with bounty for the winter to come.

I realize that time is not linear, but cyclical. The cycle of seasons finds plants on another ring of the spiral each year as they sprout new branches, stalks, and shoots. We can also grow into each new cycle by appreciating how far we have come since this time last year and renewing our body, mind, and spirit with simple food. 

As the outside world slowly wakes up to welcome another growing season, so can we rejuvenate our bodies by including more plant foods into our diet.

Here is the shopping list for a week of healthy, plant-based lunches.

You can gain the complete guide, including recipes, by clicking here.

Simple Vegetable Recipes 

to keep you nourished all week long

Shopping List

• 8 small sweet potatoes (or 5 to 6 medium/large)

• 1 head of cauliflower

• 1 head of broccoli

• 2 bunches Swiss chard

• Baby spinach

• 2 bunches kale

• Mushrooms

• 1 can white beans

• 1 can chickpeas

• 2 red onions

• 1 large leek

• Parsley or cilantro (optional)

• Grocery

• Olive Oil

• Eggs

• Ghee or grass-fed butter

• Tamari or soy sauce

• Cumin

• Coriander

• Paprika

• Apple cider vinegar

• Salt and pepper

While making breakfast, follow these instructions for assembling a lunch quickly. It will take about 30 minutes per morning.

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!

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.

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.

Women in Food

March is Women's History Month, and I invite you to honor the role of women in food. How do you see this role in your life, family, and community?

Here are some accounts of women in food history from historian Alice Ross.

It has been suggested that the division of food responsibility was a consequence of women's limited mobility, resulting from childbearing and extended periods of childcare. In any case, their familiarity with plants and their own identification with creating new life (the male role having been as yet unrecognized) were undoubtedly factors in their monumental innovation, the formation of the first organized agriculture (c. 8000 B.C.E.). Women often cooked grains and vegetables, singing songs about the food as they prepared it as a way to bind family and community as well as pass on food preparation methods to children.

Evidence of the high regard women earned is reflected cross culturally in the stories of universal origin even up to and including subsequent patriarchal systems. For example, in ancient Greco-Roman mythology, the story of Demeter (Ceres), the goddess of agriculture and fertility, and her daughter Persephone (Proserpina) acknowledge women's responsibility for developing agriculture, the origin of growing seasons, and the agrarian skills that they taught people. In distant Mexico people worshipped Ceres' counterpart, the pre-Aztec Great Corn Mother known as Chicomecoatl; variants of her story abound. She is Earth Goddess who teaches how to grow food from her body. Often her body was sacrificed, as she demanded, so that her children could grow food on it. This is a constant reminder to her descendants to treat the land as their Mother.

Brussels Sprouts

These adorable tiny cabbages might get a bad rap, but they are a delicious and ideal mid-winter cleansing food.

ROASTED ALMOND BRUSSELS SPROUTS

You will need:

• 2 tablespoons extra virgin olive oil

• 1 tablespoon stone ground brown mustard

• 1 teaspoon caraway seeds

• 1/2 cup almonds, chopped

• 1 pound Brussels sprouts, trimmed and cut in half, rinsed and patted dry

• ¼ teaspoon sea salt

Preheat the oven to 400 degrees and line a baking sheet with parchment paper.

In a large bowl, whisk together the olive oil, mustard, caraway seeds, and almonds. Add the trimmed Brussels sprouts to the mixture, toss well, then spread them in an even layer on the prepared pan. Season the Brussels sprouts with sea salt and roast for 20 minutes, tossing occasionally.

Enjoy with white bean velouté.

WHITE BEAN VELOUTE

Choose cannellini (white kidney) or Vermont yellow-eye beans.

To soak dry beans, place ½ cup in a large bowl and cover with 1 inch water. Soak for 8 hours or overnight.

Pour beans through strainer and allow to drain.

Rinse with water until liquid runs clear through strainer.

Pour into a stock pot with 3 cups water.

Cover pot and turn heat on high.

Bring to a boil, watching carefully to make sure that beans do not boil over.

Once the pot has come to a boil, remove lid and reduce to medium heat. Foam will form on top of the water. Use a spoon to skim off the foam. Repeat this step periodically as you notice more foam. Cook beans 1 hour or until tender.

Strain and rinse once more.

If using canned beans, choose ones with no salt added (I like Eden Organics). Strain and rinse before proceeding.

Meanwhile, make caramelized onions (see below).

Once beans are cooked, add:

• ¼ cup olive oil

• 1 tablespoon dried thyme

• Salt and freshly ground black pepper

• Caramelized onions (see below)

Purée in food processor or with immersion blender.

CARAMELIZED ONIONS

Choose 1 large yellow onion. Chop off top and bottom, peel skin and slice in half width-wise.

Place two halves flat on cutting board and slice each one into thin crescent moons. Follow the ridges of the onion when chopping.

Heat 2 Tablespoons olive oil in a skillet that has a matching lid.

When oil is hot, add onions, stir briefly with spatula, turn burner down to medium-low, and cover.

Simmer for 10 minutes, stirring occasionally.

Add salt and any desired spices and simmer for 15 more minutes, until onion starts to brown.

Add water if onion is sticking to the bottom of the skillet.

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.

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.

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.

Nutty Gingered Squash Pie

Inspired by a ten-year-old cooking student, this recipe will please all palates. Plus, it is vegan and glute-free. Enjoy for breakfast, snack, or dessert!

Nutty Gingered Squash Pie

Preheat oven to 375 degrees. Bake 1 1/2 pounds winter squash for 45 minutes or until fork tender.

Meanwhile, for the crust, combine in a mixing bowl:

1 cup almonds, ground in a spice grinder (or almond meal from Bob's Red Mill)

1/2 cup coconut flour (or shredded coconut, ground in a spice grinder)

1/2 cup millet flour (or whole millet, ground in a spice grinder)

1 teaspoon cinnamon

pinch salt

Add 4 Tablespoons coconut oil at room temperature. Toss to coat the oil with dry ingredients. Add enough cold water to make a dough ball.

Flatten it into a disc in a greased pie plate. Push the disc up the sides of the pie plate to make a shell for the filling. Set aside.

For the filling, combine in the same mixing bowl:

1 1/2 pounds winter squash, baked, peeled, and de-seeded

1/2 cup maple syrup

1 cup coconut milk

3 teaspoons grated fresh ginger

1/2 teaspoon each: cinnamon, nutmeg, allspice

pinch salt

Mix well and then puree, either with immersion blender or upright blender.

Pour into crust and bake for 40 minutes at 350 degrees. Yum!

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.