Juice for Renewal

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

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

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

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

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

Try these recipes and see what you think!

REVIVE + DIGEST

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

You will need:

• 2 inches of fresh ginger root, chopped

• 2 grapefruits, peeled and chopped

• 2 green apples, chopped

• 1 packed cup of fresh spinach

• pinch salt

• 3 cups water

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

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

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

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

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LIVER LOVE

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

You will need:

• 1 packed cup beet greens

• 1 beet, washed and chopped

• 3 stalks celery

• 2 inches fresh ginger root

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

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

BLOOD BUILDER

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

You will need:

• 1 beet, washed and chopped

• 2 carrots, washed and chopped

• 1 green apple, chopped

• 2 handfuls fresh parsley

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

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

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!

Chocolate Pie

This wonderfully delicious pie is raw, gluten-free, and rich in protein and natural sweetness from dates and maple syrup.

It's a great alternative to Halloween candy, too.

You can watch this video to learn how to make it with me.

CHOCOLATE PIE

For the crust:

• 6 dates, pitted, soaked briefly in hot water, and drained

• 1 cup almonds

• 1/2 cup sunflower seeds

• A pinch of salt

• 1/4 teaspoon cardamom

Blend these all in the food processor.

Grease a pie dish with sunflower oil or coconut oil.

Flatten crust into the bottom and sides of the dish.

For the filling:

• 1 cup cashews, blended in food processor

• 1 cup cocoa powder

• 1/4 cup boiling water

• 1 spoonful coconut butter

• 1/3 cup shredded coconut

• 1 teaspoon cinnamon

• 3 tablespoons maple syrup

• 2 tablespoons chopped almonds as a topping

Mix all ingredients together in a bowl.

Spread filling over crust and sprinkle chopped almonds over the top.

Chill for at least half an hour and enjoy!

If you prefer a hot pie, you can bake it at 350 degrees for 20 minutes.

Immune Soup

A food’s energetic quality is inherent to it. Cooking can modify it, but only to a certain extent.  A cooling food like fruit, even when cooked, is still relatively cooling. Ginger or cinnamon can be added to an apple to increase its warming quality, but the fruit’s original cooling effect remains.  As we prepare for winter, we can eat warm and warming foods to prevent illness and strengthen ourselves for the colder months to come.

Foods rich in protein and fat have more calories and thus are more warming. Vegetables that grow more slowly are also more warming. For example, cabbage is more warming than lettuce and root vegetables are warmer than peppers or tomatoes.

The fire element is related to heat in the body. Metabolism and circulation depend upon this stimulating quality to transform food and body chemicals into functional substances and circulate them throughout the system. Foods that are hot, both in temperature and spice level, increase metabolism and circulation.

To support healthy immunity, we must first promote healthy digestion.

To do so during the fall and winter, eat plenty of whole grains, legumes, nuts, seeds and slow-growing vegetables for protein and vital energy. Increase fats from nuts and seeds, coconut oil, grass-fed butter, olive and/ or sunflower oil.

Steam, bake or roast vegetables (use coconut or sunflower oil for roasting) and garnish with oil and garlic. This practice helps the body assimilate of fat soluble vitamins like A and D, which are also found in whole milk, dairy, and eggs.

Enjoy hearty meat and or bean-based stews, root dishes, and spices, whole grain porridges as winter comfort foods that are both heating and healing. 

IMMUNE SOUP

Start heating a pot of cold water on the stovetop.

Add:

• 3 chicken legs, stew beef with bones, lamb shanks – leave meat out if you prefer

• A handful of astragalus root and/or codonopsis root

• A handful of fresh or dried shitake or maitake mushrooms

• 2 inches of rinsed kombu seaweed

• 1 teaspoon salt

• 2 carrots, chopped into quarters

• 2 stalks celery, chopped in half

• 1 onion, whole with peel removed

• 1 head garlic, whole with peel removed

Cover the pot and bring to boil, lower the heat and simmer for 1 to 2 hours, until any meat falls off the bones.

Remove bones, herbs, any dried mushrooms and roots from the soup.

Now, you can add other vegetables and herbs, such as:

Aromatic vegetables like parsnips, turnips, mustard greens and leeks – these reduce congestion

Orange vegetables like carrots, sweet potatoes and winter squash – these are rich in carotenoids, which support immunity and respiratory health.

Spices such as thyme, black pepper and oregano – these are anti-microbial and reduce risk of contracting a viral or bacterial infection

Simmer the soup until everything is tender, then add more fresh garlic and ginger if you like. Taste for salt.

Serve with a drizzle of your favorite oil and a whole grain.

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!

Gut Healing Salad

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

Do this with any dish by freezing half of it.

I just did so with quinoa cakes.

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

LACTO-FERMENTED SALAD

You will need:

• 1 bunch of scallions, chopped

• 2 cups Napa or Savoy cabbage, shredded

• 2 carrots, shredded

• 1 inch daikon radish, shredded

• 3 large stalks celery, thinly sliced

Double these quantities and set half aside for fermenting.

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

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

For the dressing:

• 3 teaspoons sunflower or olive oil

• 1 tablespoon honey

• 1 teaspoon sea salt

• 1 teaspoon tamari or soy sauce

• 2 tablespoons tahini

• one generous handful cilantro, chopped

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

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

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

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

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

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

Then, refrigerate and save for up to 2 months.

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.

First Harvest Time

Lammas, "Loaf Mass" - also known as Lughdnasah by Gaelic people - is the first harvest time, when agrarian people of the Northern hemisphere prepare fermented foods and enjoy the gifts of wheat, corn, beans, and summer squash.

Try these recipes to include first harvest foods in your meals.

CRANBERRY BEAN AND CORN SALAD

You will need:

• 1 pound cranberry beans

• ¼ cup olive oil

• 3 shallots, chopped

• 2 ears fresh corn, shucked

• 1 teaspoons thyme, de-stemmed

• 2 teaspoons rosemary, de-stemmed

• 3 tablespoons apple cider vinegar

• 1 teaspoon each: salt and freshly ground black pepper

Soak beans in cold water overnight or for 8 hours.

Then, bring beans and 8 cups water to a boil.

Reduce heat to medium and cook until beans are tender - about 35 minutes.

Drain and transfer to a bowl; set aside.

Heat oil in a skillet over medium-high heat. Cook shallots until soft, about 5 minutes.

Remove corn from ears and add to skillet.

Add thyme and rosemary. Cook for 5 minutes more.

Let cool slightly; transfer to bowl with beans.

Toss with vinegar, salt, and pepper. Enjoy!

CORN CAKES WITH FRESH HERB SPREAD

For the spread:

• 1 cup packed fresh basil leaves

• 1 cup packed fresh parsley leaves

• 2 cloves garlic

• 1/3 cup cashews

• 1/2 teaspoon salt

• 1/2 cup olive oil

• Juice of 1 lemon

Blend these together in a food processor. Set aside.

For the corn cakes:

• 1/2 cup organic, non-GM cornmeal

• 1/2 cup flour (wheat, spelt, or millet)

• 1/2 teaspoon baking powder

• 1/2 teaspoon paprika

• 1/2 teaspoon salt

• 1 tablespoon butter, melted

• 1 cup milk (almond, rice, or cow)

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

• 3/4 cup fresh sweet corn kernels - about 1 large cob

• olive or sunflower oil for cooking

Whisk together cornmeal, flour, powder salt and paprika in a large bowl.

Make a well in the center, add butter, milk, eggs/flaxseed, and corn.

Whisk wet ingredients together briefly then incorpoate with dry ingredients.

Heat some olive or sunflower oil in a large skillet over medium heat.

Pour small amounts of batter onto the skillet (about 1/4 cup per corn cake).

Cook until cakes are golden brown and cooked through, about 3 minutes per side.

Serve warm with a garnish of herb spread.

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.

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.

Brownies!

Because it's spring, because the sun is shining, because chocolate has healing powers, try this recipe.

Cacao beans, once harvested, fermented, and roasted, are a particularly potent source of healing antioxidants. 

Georgetown University studies show that flavonols, antioxidants found in chocolate, help lower your levels of "bad" LDL cholesterol and boost "good" HDL cholesterol. They ease inflammation and help prevent clotting and arterial plaque formation.

Natural unsweetened cocoa powder has the highest level of cocoa flavonols and is the healthiest form of chocolate. 

Try to buy organic, Fair Trade–certified cocoa powder. Fair Trade certification aims to protect farmers in developing countries from exploitation by large corporations or from price fluctuations for commodity crops. In order to be Fair Trade–certified, companies are required to pay farmers a fair price for crops, enabling farmers to pay their workers a living wage, avoid using child labor and practice environmentally friendly farming methods.

Brownies

You will need: 

• 1 1/2 cups rice OR spelt flour

• 2 tablespoons flaxseed meal (i.e. ground flaxseeds)

• 1/4 cup organic cocoa powder

• pinch salt

• 1/2 teaspoon cinnamon

• 3/4 cup maple syrup

• 1 teaspoon vanilla extract

• 1/4 cup sunflower oil

• 1/4 cup boiling water

Preheat your oven to 350 degrees. 

Grease an 8″ x 8″ brownie pan.

In a large mixing bowl, combine the flour, cocoa, cinnamon and salt together.

Add the maple, vanilla, and oil into the dry ingredients and mix well. 

The batter will be clumpy. 

Add the hot water and mix until batter becomes thick.

Pour into brownie pan and bake for 40-50 minutes or until a toothpick/knife comes out clean.

Allow to sit in the pan and cool for about 20 minutes.



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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.

Maple Delights for Spring

Call me crazy. I live in northern Vermont, despite the fact that I grew up in Mediterranean Italy. Go figure. 

Truly, though, this state is the best-kept secret ever because of our harsh winters that lead to glorious mud - I mean - spring, then abundant summer and radiant fall. 

Right now, maple sap is running, the birds are singing, and I saw the first signs of the garden beds emerging from under the mountains of snow this morning! It's time to celebrate with maple-inspired spring breakfasts and snacks.

Maple syrup is an incredibly nutritious and mineral-rich food. It is also minimally processed, which helps our bodies metabolize it more slowly than refined sugars without robbing minerals from our blood and bones to digest it. When I drink maple sap from our trees or savor maple syrup in the spring, I truly feel aligned with the seasons.

STEEL CUT OATCAKES

This is my favorite thing to do with leftover oatmeal.

You will need:

• 1 cup rice or spelt flour

• 2 tablespoons maple syrup

• 1/2 teaspoon nutmeg

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

• pinch salt

• 1 cup cooked steel-cut oats*

• 1 large egg, lightly beaten OR 1 tablespoon flaxseed meal soaked briefly in just as much warm water

• 1/2 cup full fat unsweetened yogurt (cow, goat, or almond)

• 1/2 cup milk (cow, oat, or almond)

• 3 tablespoons melted butter or coconut oil

• 1/2 teaspoon vanilla extract

• 1/2 teaspoon lemon juice

*To cook the oats:

Soak overnight in cold water. In the morning, rinse, drain, and cook with twice as much water, stirring often, for 20 minutes. Add vanilla, butter, salt, cinnamon, cardamom, nutmeg and top with almonds and berries if you like. Save leftovers for oatcakes.

To prepare the oatcakes:

In a large bowl, mix together the flour, syrup, nutmeg baking powder, baking soda and salt.

Make a well in the center. Into it, stir together the oats, egg, yogurt, milk, oil, vanilla and lemon juice. 

Stir these wet ingredients into the dry, mixing until incorporated but not completely smooth.

To cook the oatcakes:

Preheat a non-stick or cast iron griddle over medium high heat. Lightly brush with butter or coconut oil. Ladle about 1/4 cup of the batter onto the pan.

Cook until the edges become dry and the center bubbles, about 3 minutes.

Flip and cook on the other side until golden and puffed, about another 2 minutes. Remove to a platter and keep warm in a low oven if needed. Continue until all batter is used.

Serve the oatcakes with fresh or frozen berries heated in a small pot of maple syrup.

COCONUT MAPLE BREAD

This makes a wonderful breakfast with nut butter and jam or a delightful afternoon snack with a cup of dandelion root tea.

You will need:

• 2 tablespoons flaxseed meal soaked briefly in 1/4 cup warm water

• 1 cup coconut milk

• 1 teaspoon vanilla extract

• 3 tablespoons maple syrup

• 1 teaspoon apple cider vinegar

• 1/2 cup coconut flour

• 1 1/2 cups flour - rice or spelt

• 1 teaspoon baking powder

• 1 teaspoon each: cinnamon and ginger

• 1/2 teaspoon each: cardamom and cloves

• pinch salt

• 1 cup shredded, unsweetened coconut

• 3 tablespoons coconut oil, melted

Preheat an oven to 350 degrees.

Soak flaxseed in a large bowl. 

After 5 minutes or so, add coconut milk, vanilla, maple and vinegar.

Add flours, baking powder, spices and salt. Stir in the coconut. 

Fold in the melted coconut oil.

Grease a loaf pan. I like to melt coconut oil in the loaf pan in the preheating oven, then pour melted oil into the batter and save a bit for greasing. 

Once the loaf pan is greased, pour in the batter and bake for about 45 minutes. Remove from the oven and allow to cool in its tin for 5 minutes, then turn it out onto a cutting board. Slice thickly and serve as is or with almond butter and maple syrup.

MAPLE ALMOND ORANGE CAKE

This is a fabulous hiking snack and makes an elegant dessert when covered in coconut maple frosting

You will need:

1 1/2 cups sliced almonds

1/2 cup maple syrup

2 sticks butter OR 1/2 cup coconut oil

zest and juice of 1 orange

2 large eggs, lightly beaten OR 2 tablespoon flaxseed meal soaked briefly in just as much warm water

3/4 cup yogurt (cow, goat, or almond)

2 1/2 cups flour - rice or spelt

1 teaspoon baking powder

1/2 teaspoon each: cinnamon and nutmeg

pinch salt

Preheat the oven to 350 degrees.

Toast almonds over very low heat in a dry saute pan until they are golden. 

Save a few almonds to top the cake.

In a large bowl, whisk together the syrup, butter or oil, juice and zest, eggs, and yogurt.

When the mixture is quite smooth, add the flour, baking powder, salt and spices. Mix until the dry ingredients are just incorporated.

Fold in the almonds.

Grease a loaf pan or round cake pan and fill with the batter. Smooth and flatten the top and sprinkle with the reserved almonds.

Bake for about 45 minutes.

Remove the cake from the oven and let it cool in the pan for about 30 minutes before turning out onto a plate or cutting board and serving.

Click this link for maple pecan cookies and grain-free maple treats!

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.

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!