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.

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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!

Green Drink to Boost Mood and Energy

As we head into the holidays, it's good to slow down and take care. Food is a wonderful way to soothe the spirit and keep the body healthy. 

When the sun sets earlier in the afternoon and we need energy to make it through the rest of the day, anti-inflammatory spices and energizing berries and vegetables can lend that energy.

Try this drink to support you during and afternoon slump and boost your immunity, too!

Green Drink

In a food processor, blend these ingredients well:

  • 1 1/2 cups fresh spinach

  • 1/2 cup fresh parsley

  • 1⁄2 cup frozen blueberries

  • juice of 1⁄2 lemon

  • 1 inch of of fresh ginger root, sliced

  • 1 teaspoon turmeric powder

  • 1 cup almond or coconut milk

Drink this beverage when you are feeling tired or cravings sweets / carbohydrates in the mid-afternoon. This kind of drink tends to slow down digestion in the morning, but provides a great afternoon energy boost. 

I like to heat it gently after I blend it to have a warm, soothing drink. You can make a double batch and keep it in the fridge for up to 3 days.

Blueberries: strengthen immunity and enhance overall health with power-packed antioxidants; support brain function and offer acid-alkaline balance in intestines. 

Ginger: warming, anti-inflammatory, soothes stomach cramps, reduces flatulence, alleviates common cold and flu symptoms.

Parsley: 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. Contains volatile oils that can help neutralize particular types of carcinogens as well as ease the burn of insect bites and stings.

Spinach: high in fiber to support healthy digestion and intestinal flora, iron for energy and healthy immune response, and folic acid for heart health.

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Moussaka

This incredibly comforting and delicious dish is akin to a Middle Eastern version of Sheperd's Pie.

The spices are warming (cinnamon), digestive (coriander and black pepper), and anti-bacterial (allspice and oregano).

Enjoy!

Know that you can make it vegan by using kidney beans instead of turkey or beef and olive oil instead of butter.

Moussaka

For the sauce:

  • 1 pound ground turkey or beef (hormone / antibiotic free)

  • 2 tablespoons olive oil

  • 1 chopped onion

  • 4 chopped garlic cloves

  • 1 teaspoon each: cinnamon, coriander, allspice, black pepper

  • 2 teaspoons dried oregano

  • 1 bay leaf

  • 1 cup tomatoes (diced)

  • 1/4 cup red wine

  • Salt to taste

For the layers:

  • 4 tablespoons unsalted butter

  • 1 teaspoon salt

  • 1/2 teaspoon ground nutmeg

  • 2 eggplants or 3 zucchini

  • 3 Yukon gold or other yellow potatoes

  • Olive oil

Prepare the sauce by chopping the onions and sautéeing then in olive oil for 5 minutes or until translucent.

Add the garlic, spices and beef or turkey. At the wine and stir well with a metal spatula until meat is thoroughly cooked.

Add the tomatoes, bring to a boil, reduce to simmer and simmer for 15 or 20 minutes until the sauce is reduced and thick.

Remove bay leaf.

Meanwhile, slice the eggplant or zucchini, toss with olive oil and salt, and roast at 415 degrees for 25 minutes. Remove from oven and set aside.

Boil the potatoes, drain three quarters of the boiling water, mix with nutmeg and butter and mash thoroughly with a fork or potato masher. Set aside.

Reduce oven heat to 375.

Oil a 9x9 baking dish or small rectangular casserole dish. 

Assemble the moussaka:

place a layer of beef/turkey sauce on the bottom;

Arrange half of the eggplant/zucchini over it;

Cover it with another layer of beef;

Add the rest of the zucchini/eggplant;

Smooth the potatoes over the top.

Bake at 375 for 25 minutes or until potatoes are golden.

Cool for 10 minutes before slicing.

Enjoy!

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Cabbage Recipes

Why cabbage? It is a healthy and inexpensive vegetable that’s in season in the fall and winter. It contains polyphenols, cancer-preventive plant nutrients. It’s packed with Vitamins A & C to boost immunity. It helps reduce inflammation and heal stomach ulcers.

Purple Cabbage Soup

You will need:

  • 1 head purple cabbage

  • 1 rutabega

  • 2 yellow onions

  • 3 tablespoons olive, grapeseed or sunflower oil

  • 1 tablespoon mustard

  • 1 teaspoon each: thyme and coriander

  • salt and pepper to taste

Chop onions into thin crescent moons.

Heat oil in the bottom of a soup pot. Add onions, stir briefly with spatula, turn burner down to medium-low, and cover. Simmer for 10 minutes. Add mustard and spices and simmer for 15 more minutes.

Meanwhile, chop rutabega and turnips into small chunks. Chop 1 medium red cabbage into threads, removing the hard inner core.

Add vegetables to the pot and add enough water to cover vegetables. Bring both to a boil, reduce to simmer, and cook with the lid on until vegetables are soft.

Purée with a blender or immersion blender.

Enjoy with a dollop of unsweetened yogurt or sour cream.

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Comforting Cabbage and Noodles

This is adapted from a traditional Slovakian recipe, Haluski.

You will need:

  • 1 package wide egg noodles or gluten-free noodles

  • 3 tablespoons butter

  • 1 yellow onion

  • ½ head green cabbage, chopped (about 5 cups)

  • Salt and pepper to taste

Cook the egg noodles according to the package directions (boil until tender) and then drain in a colander.

While the noodles are cooking, thinly slice the onion. Remove any dirty or damaged outer leaves of the cabbage.

Cut the cabbage into wedges, remove the core, then slice thinly.

After draining the noodles, add 1 tablespoon of the butter and the sliced onions to the pot used to cook the noodles. Sauté the onions over medium heat just until they begin to soften (about 3 minutes). Add the cabbage and continue to cook until the cabbage is tender (5-7 minutes).

Return the drained noodles to the pot with the cabbage and onion. Add the remaining butter and stir until the butter is melted and everything is evenly coated. Season the cabbage and noodles liberally with salt and freshly cracked pepper. Serve warm.

You can scramble an egg and serve that over it to add protein to your meal!

Savory Cabbage Fritters

This is adapted from a traditional Japanese recipe, Okonomiyaki.

You will need:

  • 2 eggs

  • ½ cup water

  • 1 tablespoon soy sauce or wheat-free tamari

  • 1 tablespoon sesame oil

  • 1 cup all-purpose flour

  • 4-5 cups shredded green cabbage

  • 1 carrot

  • 3 green onions

  • ¼ cup mayonnaise

  • 2 tablespoons hot sauce or sriracha

Cut the cabbage into quarters and remove the core. Thinly slice the cabbage until you have 4-5 cups.

Peel the carrot and shred it using a large-holed cheese grater.

Slice the green onions.

In a large bowl, whisk together the eggs, water, soy sauce, and sesame oil until smooth. Begin whisking in the flour, ¼ cup at a time, until it forms a thick, smooth batter.

Add the cabbage, carrots, and green onion to the batter and stir until the vegetables are mixed and everything is evenly coated in batter.

Heat ½ tablespoon of oil in a non-stick or cast iron skillet over medium heat. Once hot, add ¾ cup of the vegetable and batter mixture. Press it down into the hot skillet to form a circle, about 6 inches in diameter and ½ inch thick. Place a cover on the skillet to hold in the steam, which will help the cabbage soften as it cooks.

Cook the pancake until golden brown on the bottom (about 5 minutes), then flip and cook until golden brown on the second side.

Pile the cooked pancakes on a plate and cover with foil to keep warm until ready to eat. Add more oil to the skillet as needed as you cook the pancakes.

To prepare the spicy mayo, mix together the mayo and hot sauce. Drizzle over each pancake just before serving.

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Revamp Your Lunch Routine

Fall is here, and it's the perfect time to look inward, slow down, and change the way that we eat. Summer's expansive energy is culminating in the harvest of beans, grains, root vegetables and winter squash. These are also essential foods to eat right now because of their immune-boosting benefits.

Try these lunch ideas to strengthen your immune response and simplify your diet.

To prepare:

Set aside 3 hours of time on a day off. Make a list and go food shopping.

Prepare a double batch of these two recipes and you will have lunches ready for the week ahead.

Green Leek Millet Casserole

You will need:

  • 1 cup millet

  • 1 teaspoon each: salt and black pepper

  • 4 Tablespoons olive oil

  • 1 large leek

  • ½ teaspoon each: sea salt and black pepper

  • 1 bunch fresh greens: dandelion, kale, chard, collards

  • 4 eggs

  • 1 teaspoon each: cumin and coriander powder

  • Juice of half a lemon

  • 2 Tablespoons stone-ground mustard (no salt added)

Place millet in a stock pot with 5 cups water. Bring to a boil, reduce to simmer, and cook, stirring frequently, for 20 minutes. Add salt and black pepper.

The millet will reach a thick, porridge-like consistency as you stir. Once it does, remove from heat and set aside.

Meanwhile, prepare vegetables. Chop 1 large leek into rounds. Heat olive oil in a skillet and add leeks.

Reduce heat to medium low. Add salt, black pepper, cover, and simmer for 5 minutes.

Add greens. Simmer for 10 more minutes or until most of the liquid has cooked out of the vegetables.

Meanwhile, preheat oven to 375 degrees. Grease a pie plate with olive oil.

In a separate bowl, whisk eggs with cumin, coriander, lemon juice, and mustard.

Spread the millet on the bottom of an oiled baking dish. Place vegetables over millet. Pour eggs over the top and bake for 40 minutes.

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

Leeks: strengthen lungs; anti-microbial; anti-bacterial; offer rich source of fructo-oligosaccharides, which stimulate growth of healthy bifidobacteria and suppress the growth of potentially harmful bacteria in the colon.

Buckwheat Cauliflower Shitake Casserole

You will need:

  • 1 cup kasha (toasted buckwheat groats)

  • ½ teaspoon each: salt, coriander, nutmeg

  • 1 large head cauliflower

  • 1/4 pound shitake mushrooms

  • 3 carrots

  • ½ teaspoon each: salt, turmeric, cumin, and cinnamon

  • 3 cloves garlic

Place kasha and 2 ½ cups water in a stock pot. Bring to a boil, reduce heat to simmer, and cook, uncovered, for 15 minutes until kasha begins to thicken. Add spices.

Stir vigorously until grain reaches porridge-like consistency. Set aside to cool for 15 minutes.

Meanwhile, preheat the oven to 400 degrees.

Chop cauliflower and carrots.

Oil a rectangular baking dish. Add carrots and cauliflower to the baking dish. Season with spices, Toss well to coat. Roast for 15 minutes.

Chop shitakes and add them to the roasting vegetables. Roast for 15 more minutes.

Mince garlic. Remove vegetables from oven and mix in garlic. Reduce heat to 350 degrees.

Cover the bottom of the baking dish with a thin layer of cooked kasha. Cover kasha with the vegetables. Cover vegetables with the rest of the cooked kasha.

Bake for 15 more minutes. Cool, slice and enjoy!

Buckwheat: this little seed is not technically a grain, but is often treated like one. It is gluten-free and contains more protein than fiber or fat. It is filling, nourishing, and offers a warming quality during the colder months. Buckwheat helps maintain balanced cholesterol, stable blood sugar, and low blood pressure. Its beneficial effects are due to its high flavonoid and magnesium content. Kasha is the name for toasted buckwheat groats, which cook up much more quickly than raw buckwheat.

Garlic: high in Vitamin C and pungent sulfurous compounds, which reduce inflammation in the body; nature’s strongest anti-biotic; contains polysulfides, which trigger blood vessel dilation to reduce blood pressure; anti-microbial and anti-bacterial, controls overgrowth of Helicobacter pylori bacteria in the small intestine thus helping to reduce heartburn and eventual ulcers.

Mushrooms: anti-inflammatory, immune-boosting, and anti-oxidant. These members of the fungal family have rich, earthy flavor (umami), are high in protein, and are the fruiting bodies of a network of mushroom mycelium that runs underground throughout the entire planet. They contain a special fatty acid called CLA (conjugated linoleic acid), which may be able to bind onto aromatase enzymes in breast cancer cells and lessen their ability to produce estrogen.

Would you like to dive deeper into changing your lunch routine?

I have created a week-long menu plan of plant-based lunches, which includes recipes, a shopping list and cooking tips. You can prepare each of these lunches easily as you make breakfast in the morning.

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Build Immunity Now.

Fall equinox passed us last week, providing a balance point, a moment of equal day and equal night before we delve into the inner journey of fall and winter. By strengthening our immune systems now, we bolster our bodies to prepare for a healthy winter.

Here are some ways to honor this transition:

  • Take a deep breath before you eat a meal.

  • Stop to appreciate fall foliage.

  • Wake up affirming that something wonderful is going to happen today.

  • Set aside time to prepare a healing, delicious meal. May these recipes inspire you.

Mushroom and Carrot Pilaf

You will need:

  • 4 tablespoons olive oil

  • 1 onion, chopped

  • Salt and freshly ground black pepper, to taste

  • 1 teaspoon thyme

  • 10 ounces cremini and shitake mushrooms, sliced

  • 1 teaspoon lemon juice

  • 5 medium carrots, grated

  • 4 Tablespoons flaxseed meal

Heat oil in a large skillet over medium-high heat. Add onion, thyme, salt and pepper; stir to coat in oil, and cover skillet.

Cook for 5 minutes or until translucent. Add mushrooms and lemon juice. Cover and cook until mushrooms release most of their liquid, about 10 minutes. Uncover and continue cooking, stirring occasionally, for about 10 minutes more.

Meanwhile, grate carrots.

Remove skillet from heat, mix in carrots and flaxseed, and serve warm.

Carrots are an excellent fall and winter food because they tonify the intestines and support immune health. Mushrooms are immune-boosting and high in vegetarian protein.

Quinoa and White Bean Sauté

You will need:

  • 2 cups white beans (soldier or cannellini), cooked

  • 2 inches seaweed (kombu or wakame), for cooking the beans

  • 3 cups quinoa, rinsed and cooked

  • 3 tablespoons olive oil

  • 1/2 teaspoon salt

  • 2 shallots, minced

  • 1 inch fresh ginger root, minced

  • 2 large bunches kale, or other hearty green, chopped

  • apple cider vinegar and olive oil for dressing

Soak beans overnight. Rinse, drain, and cook with 2 inches seaweed.

Cook beans and quinoa.

Meanwhile, mince shallot and chop kale, parsley and basil.

Sauté shallot and ginger in olive oil for 4 minutes, or until browned. Add kale. Sauté for 5 more minutes. Add ½ cup water and sauté for 5 more minutes. Stir to incorporate, turn off heat, and mix with cooked beans and quinoa. Toss with olive oil and vinegar.

Serve at room temperature.

Shallots and ginger are warming, digestive, and stimulate the immune system.

Miso Walnut Porridge

You will need:

  • 1 Tablespoon coconut oil

  • 1 cup walnut halves and pieces

  • ½ teaspoon each: coriander and cardamom

  • ½ cup rolled oats

  • 1 cup water

  • ½ teaspoon miso

Heat coconut oil in a small stock pot.

Add walnuts, coriander, and cardamom. Toast on low heat for 3 or 4 minutes.

Add oats and water. Bring to a boil, reduce heat to simmer and cook, uncovered, for 10 minutes, stirring occasionally. Turn off heat, add miso, stir to incorporate, and enjoy!

This is a terrific breakfast or a wonderful addition to a dinner of poached chicken and steamed kale.

Have you ever had savory oats? I think they're delicious. They also soothe the nervous system and support healthy transit time and elimination. They're a perfect warming grain for fall and winter.

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Freezable Meals

I so appreciate all who comment on these posts and make requests for more. Your feedback lets me know that this information is useful and allows me to learn how I can best be of service to you.

Thank you!

Based on requests, here are ideas for meals you can prepare in advance and freeze to have on hand in a pinch. Because we are pregnant, I am starting to freeze meals for the time after the birth. Whether or not you are expecting, this practice is a great way to incorporate healthy food into your diet no matter the circumstances.

Holiday time often gets full, and there's not always time to cook whole grains, mineral-rich vegetables, and nourishing proteins. By preparing this dishes ahead of time and enjoying them during the holidays, you will feel better, help ward off the cold and flu, and enjoy your down time more.

To start, get all the ingredients for two or three of these dishes. Have enough containers to store all the food in the freezer. Set aside two hours of time where you will not be interrupted, Invite a friend or a family member to cook with you if you like. Put on music and make it fun!

When you freeze, make appropriate portions. If a meal serves four and there are two of you, split it into two containers. Fill containers three quarters full so that they have room to expand once they freeze. Once you are done, label containers with the contents and date. I like using masking tape and a permanent marker.

Remember to make a list of what's in the freezer and tack it onto the fridge. This way, you will remember to eat these healthy delights! The night before you wan to eat them, remove from freezer and place in the fridge to thaw.

Chicken and Quinoa Soup

You will need:

  • 2 tablespoons olive oil

  • 1 tablespoon apple cider vinegar

  • 1 onion, chopped

  • 1 leek, chopped

  • 1 pound free-range chicken, with bones

  • 2 stalks celery, chopped

  • 2 carrots, chopped

  • 3 cloves garlic, minced

  • 1 inch fresh ginger root, chopped

  • 2 cups chard or kale, chopped

  • 1 teaspoon each: coriander, cumin, oregano and salt

  • 4 cups water

  • 1 cup quinoa

  • juice of 1 lemon to finish

In a soup pot, sauté onion and leek for 15 minutes on medium low heat, stirring occasionally, until they start to brown. Splash with apple cider vinegar.

Add the chicken and sauté on medium high heat, stirring constantly with a metal spatula, until chicken is cooked through - about 25 minutes depending on the cut.

Add the celery, carrots, garlic, ginger, and spices. Stir well. Add the chard, quinoa and water. Bring to a boil. Reduce to simmer, cook for 15 minutes, and stir in lemon juice.

Cool and store in portion-sized containers. This soup is a complete meal and serves four. 

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Chicken Breasts Baked in Rosemary Lemon Sauce

You will need:

  • 6 medium chicken breasts with skin

  • 2 Tablespoons olive oil

  • 1 teaspoon each: black pepper and salt

  • 2 Tablespoons fresh rosemary

  • Juice of 1 lemon

  • ¼ cup almond or cow milk

Preheat oven to 375 degrees.

Place chicken in an oiled baking dish.

Whisk all ingredients together. Pour over chicken.

Bake skin side up 25- 30 minutes or until cooked through.

Freeze with wild rice pilaf in labeled, portion-sized containers.

Wild Rice Pilaf with Onions, Almonds and Peas

You will need:

  • 1 cup wild rice blend

  • 1 ½ cups long grain brown rice

  • 2 Tablespoons olive oil

  • 1 Tablespoon brown mustard

  • 1 teaspoon coriander

  • 1 teaspoon each: black pepper and salt

  • 1 onion, chopped

  • 1 ½ cups peas, fresh or frozen

  • ½ cup organic almonds

Cook rice in 5 cups water or stock. Add a pinch of salt as rice cooks.

Meanwhile, chop onion and cook in olive oil in a deep skillet. Add water to prevent sticking. Add salt, pepper, coriander and mustard. Stir well, close with a lid, and cook on medium low heat for 15 minutes, or until golden. Once rice is cooked and onion is golden, mix them together. Add peas and almonds. Stir well to incorporate. 

Freeze with chicken breasts.

Aloo Saag - India-Inspired Potatoes and Spinach

You will need:

  • 4 medium white or red potatoes, boiled until just fork tender

  • 2 teaspoons coriander

  • 1 teaspoon garam masala

  • 1/2 teaspoon turmeric

  • 1/2 teaspoon cumin

  • 5 tablespoons olive or sunflower oil

  • 1 pound fresh spinach, roughly chopped

  • 1 1/2 teaspoons sea salt

Boil the potatoes whole. Run them under cold water once they are cooked. Then, cut the potatoes into small wedges.

Heat the oil in a large heavy-bottomed non-stick skillet over medium-high heat. When hot, add the potatoes and fry until they are golden brown, gently stirring often, about 10 minutes. Reduce the heat to medium and add the spices. Stir in the spinach a few handfuls at a time, until each handful is slightly wilted.

Cover and simmer for about 10 minutes, stirring occasionally. Remove the lid, stir in the salt and cook for another 5 minutes or until most of the liquid from the spinach has evaporated.

Serve with red lentils but freeze separately.

Red Lentils in a Spiced Sauce

You will need:

  • 2 cups cooked red lentils

  • 1 large yellow onion

  • 1 bunch kale or collards, chopped

  • 1/3 cup olive or sunflower oil

  • 2 Tablespoons lime or lemon juice

  • 1 teaspoon each: turmeric, cumin and coriander powders

  • ½ teaspoon cinnamon

  • Salt to taste

Bring lentils to a boil with 4 cups water. Skim off any foam that rises to the top and then cook for 30 minutes, or until they are reduced to a soft paste.

Meanwhile, chop onions. Heat olive oil in large skillet. Add the spices, stir and sauté on low heat for 2 minutes. Add onions, stir, and raise heat to high for 2 minutes. Add lime juice, cover and reduce heat to low. Simmer for 10 minutes.

Chop greens and ginger. Add to skillet. Add water if onions are sticking to the bottom. Add the cooked red lentils and ½ cup water. Cover and cook for ½ hour more. 

Freeze separately from aloo saag. Reheat separately and serve together.

Recharge and Simplify

As the first frosts decorate Vermont's gorgeous foliage with silvery lace, I am preparing for the colder months to come. This is the time to simplify your diet, walk in nature, and make sure that you are restoring the body's electrolyte balance.

As the weather gets colder, the air becomes more dry. This simple drink, a Gatorade replacement, helps keep me hydrated and boosts immunity, too.

Home-made Electrolyte Drink

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You will need:

  • 1/4 cup of freshly squeezed lime juice

  • 1/4 cup freshly squeezed lemon juice

  • 2 cups water

  • 1/2 teaspoon sea salt

  • 2 tablespoons raw honey

Mix everything together in the blender and store in the fridge for up to a week. Drink one to two glasses daily and enjoy after a workout. If you are pregnant, this is a great drink for labor. 

Why it works: salt rehydrates, honey nourishes and boosts immunity, and lemon and lime juice cleanse and open the tissues to absorb water.

Support Your Cleanse

A cleanse depends on your condition and constitution. Learn more here about tailoring your cleanse to your needs and dietary goals. 

Whether you eliminate caffeine, sugar, alcohol and gluten for two weeks or engage in an even simpler diet, it's important to support the nourishment process with lifestyle changes. If you are cleansing and simplifying your diet, create a soothing environment for yourself. 

Try to take time off of work at least 2 afternoons per week. Rest, practice mindfulness, drink a cup of tea, or write in a journal.

Go for a walk. Spending time in nature helps our body, mind, and spirit to release stress and appreciate the joy of life.

Surround yourself with peaceful, nourishing people and settings. We are extra sensitive while cleansing. Try to keep your evening activities to a minimum. You will sleep much better.

Minimize stress. Here are five ways to de-stress in daily life.

Firey Cider

I first read about fire cider in Rosemary Gladstar’s book, Herbal Recipes For Vibrant Health.

Since this recipe has generated much controversy Recently, I am inspired by friend and herbalist Sandra Lory to call it "firey cider".

Regardless of recipe variations, this healing brew needs to be free for all to prepare and enjoy!

Its antimicrobial benefits are vast. Take a few spoonfuls of it when you feel cold or flu symptoms coming on. Use it during acute infection to treat the cold or flu, and enjoy it as a salad dressing if you like. Be well and stay healthy with food as medicine.

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Firey Cider

Please try to choose organic ingredients whenever possible.

You will need:

  • ½ cup diced ginger root

  • ½ cup diced turmeric root or 2 tablespoons turmeric power

  • ½ cup onion, chopped

  • ¼ cup minced or crushed garlic

  • 2 jalapeno peppers, chopped

  • Zest and juice from 2 lemons

  • Raw apple cider vinegar

  • Raw honey to taste

  • Sprigs of fresh rosemary or thyme

  • ½ teaspoon black peppercorns

Add the ginger, onion, garlic, jalapeno and lemon juice/zest to a quart-sized jar. Pack them down lightly so that the jar is about three quarters full.

Use a fermenting weight to hold down the veggies/roots, or place heavy roots at the top so that they will weigh down the herbs (which float).

Pour a generous amount apple cider vinegar over the everything. 

Cover jar with waxed paper to prevent corrosion, screw on the metal lid, and place in a bowl on top of the fridge for at least two weeks. Be sure to shake it once a day!

When the cider is ready, shake well once again and then strain the roots/veggies using fine mesh sieve. Add honey to taste and store in the fridge.

Feel free to cook the strained veggies in a stir fry.

Fall Meal Plans

In honor of tomorrow's full moon, which will be very close to the earth and undergoing an eclipse, I invite you to simplify your diet.

Choose foods that gently cleanse the blood, like cilantro.

Focus on foods that support immunity, like cinnamon and garlic.

This shift, which you can make for 3 days, will set you on a good path to be well all winter long.

Here is a recipe to inspire you.

Click this link for a complete 3 day meal plan with recipes.

Quinoa Black Bean Bowl with Avocado Sauce

For the quinoa bowl:

  • 2 sweet potatoes

  • 2 tablespoons olive oil

  • 1 teaspoon each: cumin and cinnamon

  • salt and pepper to taste

  • 1 cup cooked black beans* (or 1 can black beans, rinsed and drained – I like Eden organics)

  • 1 packed cup arugula

  • 1 1/2 cups cooked quinoa

For the sauce:

  • One ripe avocado

  • 4 tablespoons tahini

  • ½ cup water

  • 1 cup cilantro leaves and stems

  • 1 small clove of garlic

  • ½ teaspoon salt

  • Lime juice

*To cook the black beans:

I like to do this after dinner to prepare for the next day's meal.

In a stockpot, place 1 cup of beans in 5 cups of boiling water; boil for 2–3 minutes, cover and set aside overnight.

The next day, most of the indigestible sugars will have dissolved into the soaking water.

Drain, and then rinse the beans thoroughly before cooking.

Cook dry beans for 50 minutes, skimming off any foam that rises to the top.

To prepare the bowl:

Preheat the oven to 400 degrees. 

Peel the sweet potatoes and chop into bite-sized pieces. Sprinkle with spices and toss with olive oil.

Roast for 10 minutes, stir, and roast for another 10-15 minutes.

Meanwhile, take 1 cup quinoa, rinse it well, and cook it in 2 cups of water in a small stock pot.

Bring to a boil, reduce to low, and cook, covered, for 15 minutes or until all water is consumed. 

Add 1/2 teaspoon of salt as it cooks.

Then, pulse all the dressing ingredients in a food processor / blender until smooth.

Toss the beans, quinoa, arugula, and sweet potatoes with the dressing. Enjoy!

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Healthy Fats for Well-Being

Did you know that fat doesn't make you fat?

Weight gain occurs when we eat hydrogenated fats or consume carbohydrates without fat. Fats are crucial nutrients that provide up to 10 kilocalories per gram of energy, compared with four kilocalories per gram from carbohydrates and proteins. Fats are not taken up directly by any tissue, but must be hydrolyzed outside the cell first.

When metabolizing fats, the body must use energy, primarily from carbohydrates, to produce energy. One of our essential digestive enzymes, lipase, breaks down fat and helps us use it as energy. Lipases are produced in the pancreas and help digest and transport fats throughout the systems of most living organisms. Fats come from food, adipocytes (fat cells), and some amino acids. Lipolysis, or fat breakdown, occurs in the mitochondria. Next, lipogenesis, or fat synthesis, takes place the liver, adipose tissue, and intestinal mucosa. The fatty acids derived from this process are essential for metabolizing carbohydrates and using them as energy.

When we support our pacreatic enzyme production by eating whole grains instead of processed ones (bread, chips, baked goods) and consuming high quality fats, we also help our bodies use fat for energy and neuro-endocrine balance. Fat maintains cell regulatory signals (essential to combating auto-immune conditions), supple skin, balanced hormonal function, and healthy nervous system response. Without the presence of fat in the system, the body stores carbohydrates as fat because it does not know when it will next gain this essential nutrient.

Healthy fats are essential to our mental, immune, and digestive health. They are also anti-inflammatory and aid in soft tissue recovery. Here are some of the health benefits of high quality, cold-pressed organic fats.

Olive oil

Monounsaturated and liquid at room temperature, first cold press olive oil is high in anti-inflammatory polyphenols, which reduce risk of heart disease, maintain a balanced cholesterol profile, and reduce the overgrowth of ulcer-inducing helicobacter pylori bacteria in the intestines. It improves calcium levels in the blood and enhances memory function by oxygenating blood.

Try these recipes using olive oil.

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Sunflower oil

This polyunsaturated oil is rich in vitamin E, which stimulates the liver rejuvenation and aids in nutrient absorption; its high magnesium content soothes nerves and muscles, acts as a diuretic to counter-act water retention, and lubricates the digestive system to aid elimination.

Try these recipes using sunflower oil.

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Coconut oil

Saturated fat, solid at room temperature, coconut oil is a plant-based alternative to saturated animal fats. It stimulates brain function and promotes intestinal motility; its anti-bacterial benefits make it an important fat to choose during times of illness or infection and is specifically indicated for combating intestinal parasites.

Try these recipes using coconut oil.

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Most of all, take time out to prepare healing food. Rest easy in the knowledge that you are preparing your body, mind and spirit for winter with food as medicine.

Broccoli & Brussels Sprouts

KITCHEN MEDICINE TIPS

  • Enjoy cruciferous vegetables to de-tox the liver in preparation for the heavier, richer foods of winter. Include broccoli, cauliflower, cabbage, and kale.

  • Enjoy parsley-based sauces to support liver and blood purification.

  • Eat root vegetables to ground you into the same earth from which they came.

  • Highlight the pungent flavor of leeks, garlic, onions, and shallots to feed your gut's beneficial bacteria with inulin, a pre-biotic compound. The alium family of vegetables also supports a healthy immune response to the cold and flu viruses.

  • Sample some capsicum family spices. Chiles, chipotle, and cayenne accelerate metabolism and improve circulation to those cold fingers and toes.

Most of all, be well, take a deep breath before each meal, and enjoy your food!

BROCCOLI STRASCINATI

Strascinati means 'dragged' or 'dredged' in Italian. The broccoli gets dredged in this delicious sauce.

You will need:

  • ¼ cup extra-virgin olive oil

  • 1 bunch broccoli (about 1 pound), stemmed and cut into florets

  • 3 cloves garlic, smashed and peeled

  • ½ teaspoon crushed red chile flakes

  • 1 teaspoon salt

Heat oil in a 12" skillet over medium-high heat. Add broccoli; cook, turning occasionally, until lightly browned, 6–8 minutes. Sprinkle in 2 tbsp. water; add garlic; cook until golden, 2–3 minutes. Add chile; cook until toasted, about 2 minutes. Season with salt.

BRILLIANT BRUSSELS SPROUTS

You will need:

  • l pound Brussels sprouts

  • 1 tablespoon sunflower oil

  • 1 teaspoon each: salt and black pepper

  • 1 tablespoon maple syrup

  • 2 tablespoons apple cider vinegar

  • 1 tablespoon brown mustard

  • 1 teaspoon dry thyme

  • 1 teaspoon chile flakes

Preheat the oven to 400 degrees.

Slice each of the sprouts in half.

Arrange the sprouts on a baking sheet and drizzle with oil, salt, and pepper.

Bake for 20 minutes, or until crisp.

In a serving bowl, whisk together the maple syrup, vinegar, mustard, thyme, and chiles.

Add Brussels sprouts once they are cooked. Toss well to incorporate and serve with your favorite protein.

Some of my favorite proteins are:

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Hearty Stews

The harvest moon wanes and we head towards Halloween, also known by agrarian people of the British Isles as Samhain, the New Year.

CHICKEN AND DUMPLINGS

For the chicken stew:

  • 4 tablespoons butter

  • 2 pounds chicken, baked and de-boned

  • Salt and freshly ground black pepper, to taste

  • 3 cloves garlic, smashed

  • 1 large yellow onion, chopped

  • 2 medium carrots, chopped

  • 2 stalks celery, chopped

  • 2 medium red potatoes, chopped

  • 3 cups quick chicken stock*

  • 1 cup peas, fresh or frozen

  • 1 teaspoon each: thyme, rosemary, and oregano

For the dumplings:

  • 1 cup flour (spelt or rice)

  • 2 tsp. baking powder

  • 1/2 teaspoon salt

  • 1 teaspoon lemon juice

  • 1 teaspoon rosemary

  • ½ cup milk (cow, almond or rice)

To cook chicken, preheat oven to 375 degrees. Place in a glass baking dish and bake, uncovered, for 45 minutes. Cool, remove skin, and remove from bones. Add to stew pot. Include the juices. 

*Place the bones and skin in a separate pot with 4 cups water and 1 teaspoon salt.

Simmer for 30 minutes. Add to stew pot.

To make the stew, heat butter in a stock pot or Dutch oven.

Add garlic, onion, carrot, celery, and potato. Cook for about 15 minutes, or until carrots are soft.

Add peas and spices. Add chicken and stock.

Simmer on low heat for 15 minutes as the dumplings cook.

To prepare the dumplings, whisk flour, baking powder, and salt in a bowl. Stir in milk until a thick batter forms. With a large spoon, drop batter into simmering soup. When dumplings are puffed and slightly firm, cover pan and continue to cook about 5 minutes more.

Serves eight. 

Thanks to the Pioneer Woman for this inspiration.

MUSHROOM AND BARLEY STEW

Mushrooms are rich in protein and help us adapt to the change in seasons by boosting our immune response.

You will need:

  • ¼ cup olive oil

  • 8 cloves garlic, smashed

  • 2 carrots, chopped

  • 2 stalks celery, chopped

  • 1 large yellow onion, chopped

  • 1 pound cremini mushrooms, sliced

  • 1/4 pound shitake mushrooms, sliced

  • 6 cups vegetable stock

  • ½ cup pearl barley

  • 2 teaspoon thyme

  • 2 tablespoons fresh lemon juice

  • Salt and freshly ground black pepper, to taste

  • ⅓ cup chopped parsley

Heat oil in a stock pot over medium-high heat. Add garlic, celery, carrots, and onion, and cook until soft, about 5 minutes. Add cremini and shitake mushrooms, and cook about 15 minutes.

Add stock, barley, and thyme, and bring to a boil; reduce heat to medium-low, and cook, covered and stirring occasionally, until barley is tender, about 30 minutes.

Stir in juice and season with salt and pepper. Garnish with parsley.

Serves eight.

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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.

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Chicken and White Bean Stew

As Autumn Equinox comes near, I am gathering the abundance of the harvest and making basil and nettle pesto, elderberry syrup, tomato sauce, and blanched vegetables for the freezer.

The evenings are almost frosting and the mornings are misty and cool.

It feels like time for some warming, comforting 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.

CHICKEN AND WHITE BEAN STEW

You will need:

  • 2 tablespoons olive oil

  • 1 tablespoon apple cider vinegar

  • 2 onions, chopped

  • 1/4 pound free-range chicken, boneless (omit for vegetarians)

  • 2 stalks celery, chopped

  • 2 carrots, chopped

  • 3 cloves garlic, minced

  • 2 cups purple cabbage, chopped

  • 1 teaspoon each: coriander and cumin

  • ½ teaspoon each: oregano, chili flakes, and salt

  • 2 cans white beans, drained and rinsed, or 4 cups

  • cooked canellini beans

  • 2 cups chicken or vegetable stock

  • Parmesan cheese as garnish if desired

In a soup pot, saute onions for 15 minutes on medium low heat, stirring occasionally, until they start to brown.

Splash with apple cider vinegar.

Add the chicken and saute on medium high heat, stirring constantly with a metal spatula, until chicken is cooked through - about 5 to 10 minutes depending on the cut.

Add the celery, carrots, garlic, cabbage, and spices. Stir well.

Add the other ingredients (except the cheese) and bring to a boil.

Reduce to simmer, cook for 15 minutes, and serve.

Garnish with Parmesan if you like.

Enjoy with sourdough bread or your favorite whole grain.

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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.

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Back to School Breakfasts

As the new moon grows, I am aware that the next new moon will mark fall equinox. These last golden moments of summer offer an opportunity to slow down, take in the long sunsets and appreciate the morning mists.

To stay healthy through this seasonal shift, it's important to eat breakfast with good quality protein. Whether you are back to school, more involved in work, or shifting gears to prepare for winter, now is the time to nourish yourself.


QUINOA POPPYSEED PANCAKES

You will need:

  • ½ cup white rice flour

  • ½ cup quinoa flour

  • a pinch sea salt

  • 1/2 teaspoon each: cinnamon and nutmeg

  • 2 tablespoons poppy seeds

  • finely grated lemon zest2 large eggs

  • 2 tablespoons maple syrup

  • 1 cup almond or rice milk

  • 1 teaspoon lemon juice

  • 1 tablespoon olive oil

In a bowl, combine the flour, salt, spices, and zest.

Make a well in the center and add eggs, milk, juice, maple, and oil.

Whisk with each other, then incorporate with dry ingredients.

In a frying pan, heat 1 tablespoon of oil over medium heat.

Pour ¼ cup of batter in the pan and repeat for as many pancakes as you can make.

Cook until the surface bubbles and starts to set, then flip the pancakes and continue cooking for 1 to 2 minutes more or until golden.

Serve pancakes immediately with yogurt, maple syrup or your favorite fruit.

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FRUITY + NUTTY BREAKFAST POCKETS

I love this recipe because it's both kid-friendly and ideal for adults on the go.

Take two pieces of whole wheat sourdough bread or gluten-free bread with no added preservatives.

Spread a tablespoon of organic nut butter (no sugar added) on each slice.

Chop a banana or take a handful of berries and sandwich between the nut-buttered slices.

Toast in the toaster oven for 3 minutes or fry in a skillet.

Apparently, this was Elvis Presley's favorite snack.

Terrific Rice Dishes

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Rice, oryza sativa, is the most common cereal grain world-wide. It is nourishing and soothing to a system that's depleted by cold and flu. It stops diarrhea, nourishes dehydrated tissues, and is one of the easiest grains to digest.  

American Journal of Clinical Nutrition recommends choosing whole grains such as brown rice rather than refined grain like white rice or flour to maintain a healthy body weight; high in fiber and selenium to ensure healthy digestion and mental clarity; contains phenolics, antioxidants that work to prevent disease and soothe the nervous system.


Pair any of these dishes with grilled meats, cooked beans or sauteed tempeh for a lovely meal!

CAULIFLOWER RISOTTO

You will need:

  • 2 tablespoons olive oil

  • 1 large shallot, diced

  • 3 cloves garlic, minced

  • 1 teaspoon each: thyme and rosemary

  • 1 teaspoon sea salt

  • black pepper to taste

  • 1/2 head cauliflower, chopped

  • 1 cup short grain brown rice

  • 2 1/2 cups vegetable broth

  • parmesan cheese if desired

In a medium-sized pot, heat olive oil. Add the shallots, garlic, and spices and saute for 2-3 minutes or until fragrant and translucent. 

Add cauliflower and saute for 5 minutes, covered.

Add the rice, toast briefly, and then cover with vegetable broth.

Bring to a boil, reduce to simmer, and cook for 40 minutes.

Stir, add parmesan cheese if desired (about 1/4 cup), and serve piping hot!


NUTTY RICE FLATBREAD

Preheat oven to 250 degrees.

In a spice grinder, grind:

  • 1 cup sweet nuts (almonds or pecans)

  • 1 cup savory nuts (walnuts or hazelnuts)

  • 1 cup seeds (pumpkin or sunflower)

Mix together in a bowl with1 cup leftover rice. Make sure you have cooked the grains down into a porridge-like consistency before mixing them in with the nuts and seeds.

Add ½ teaspoon salt and any spices you like.

Try one of these combinations: cumin, coriander, turmeric OR thyme, coriander, oregano.

If mixture is a bit dry, add a few splashes of olive oil. Mix well before adding any additional oil – the nuts already contain oil.

Grease a cookie sheet with oil and spread mixture in a thin layer.

Bake for 1 hour. Enjoy!


SWEET POTATO RICE CAKES

Preheat the oven to 375 degrees.

Grease a cookie sheet with vegetable oil (I like grapeseed or sunflower oil).

Combine these ingredients in a mixing bowl:

  • 1 cup rice flour

  • 4 tablespoons flaxseed meal (ground flax seeds)

  • pinch salt

  • ½ teaspoon each: nutmeg, coriander and cinnamon

Make a well in the center and add:

  • 1 heaping spoonful almond butter

  • 2 heaping spoonfuls coconut oil

  • 1 cup steamed, mashed sweet potatoes

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.

Shape into cakes/patties, place each one on cookie sheet, and bake for 25 minutes.

Millet Magic

As you may know, I am quite fond of millet. 

Cultivated in central Asia and West Africa for thousands of years, millet is a small-seeded cereal in the Poaceae family, the largest grass family, which gains its name from the Greek poa, or grass. This family includes all grasses grown for their edible seeds, such as rice, wheat, rye, oats and corn.

Click here for a millet 'polenta' recipe.

Although many of these cereals have become annual crops, researchers like Wes Jackson of the Kansas-based Land Institute are working to develop an agricultural system of perennial cereal grasses “with a yield similar to that from annual crops” (landinstitute.org).

Millet is a nutrient dense, hypo-allergenic, complex carbohydrate; offers a balance of B vitamins and magnesium to support digestion and balance blood sugar. It is useful in countering the mucus-forming effects of bread/cereal. 

Click here for an apple onion tart recipe with millet.

Some nutritional philosophies, such as Chinese Five Element Theory, tout it as ‘the queen of grains’. Indeed, millet is light, bright, and easy to digest. Incorporate this grain in your summer dishes to dispel heat and rejuvenate the digestive system.

MILLET FRITTERS

You will need:

  • 1 cup milk (almond, rice, or cow)

  • 3 tablespoons olive oil

  • 1 small shallot, minced

  • 1 teaspoon sea salt

  • 3/4 cup cornmeal

  • 2 cups finely chopped kale

  • 1 cup finely chopped dandelion leaves 

  • 2 cups cooked millet

  • 3 large eggs

To cook the millet: 

Combine 1 cup dry millet with 3-4 pinches of salt and 3 cups water in a small saucepan. Bring to a simmer, cover and cook for 15-20 minutes or until water is almost absorbed. Stir vigorously for a few minutes to start making a porridge, as you would with oatmeal. Once all the water is absorbed, remove from heat and cover until ready to use (or serve).

To prepare the fritters:

In a large saucepan, combine the milk, 1 cup water, 1 tablespoon of the oil, shallot, and sea salt. 

Bring to a simmer, remove from heat, and whisk in cornmeal. 

Stir until combined, add the kale and dandelion, return to medium heat and stir for about 5 minutes until cornmeal thickens.

Remove from heat and stir in the millet. Taste and adjust the seasoning with more salt if needed. Allow this mixture to cool for at least 10 minutes, stirring every few minutes to release heat.

Meanwhile, oil a 9 x 13-inch baking dish.

Preheat oven to 350 degrees.

Whisk together eggs and remaining 2 tablespoons olive oil in a small bowl.

Add a pinch of salt.

Whisk into cooled millet/cornmeal mixture.

Pour into baking dish and bake for 25 minutes.

Delicious!

Serve with kimchi or other lacto-fermented vegetables and enjoy spring's coming.

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Soup!

During this last moon cycle before spring equinox, I like to strengthen immunity and soothe my winter-weary spirit with soup. Here are some tips to cook ahead and be flexible with this delicious one-pot wonder. 

The Building Blocks of Soup


Protein: Next time you cook protein like beans, eggs, chicken, beef, tempeh, or tofu, make a double batch for soup. Perhaps you a roasted a chicken earlier in the week, or boiled pinto beans for tacos — whatever you have leftover will make the perfect addition to your soup.

Grains: Did you eat millet, rice, buckwheat, or oats recently? All of these make a great add-in to enrich soups and offer filling fiber. If you don’t have any left over, rice noodles and oats (yes, savory oats are delicious!) cook quickly and are terrific in soup.

Vegetables: Have leftover cooked broccoli, kale, or carrots? Blend veggies and add them to your broth! Not only does this put leftovers to good use, but it’s a great way to sneak added nutrients into your meal without your kids even knowing they are eating veggies.

Slow Cooker Magic
Let soup cook during the day! Slow cookers are helpful: simply throw some ingredients in before you leave the house and by the time you get home you’ll have a delicious stew waiting to be served. 

Try this general guideline: three parts liquid (try chicken or vegetable broth), one part protein, one part starch (beans or whole grains) and tons of vegetables. Layer them with 2 Tablespoons olive oil and raw grains on the bottom, raw vegetables and spices/salt in the middle, cooked protein on top - all covered with liquid.

To prepare slow cooker soup ingredients ahead, set aside an hour on your day off to divide out chicken/beans, potatoes, veggies, whole grains, and anything else you want in your soups into re-sealable freezer bags. On busy days, you can simply dump the bag in the slow cooker on your way out the door in the morning.

Slow Cooker Soup Recipes

Mung Bean Vegetable Soup
You will need:
1 cup cooked mung beans (about 1/2 cup dry beans)

2 Tablespoons coconut oil
1 cup uncooked long grain brown rice
2 large yellow onions
4 stalks celery
½ inch fresh ginger root
1 turnip, chopped
1 sweet potato, chopped
1 medium zucchini, chopped
1 bunch collard greens, chopped
1 teaspoon each: garam masala and coriander seed powder
½ Tablespoon each: cumin seed powder and turmeric root powder
Salt and pepper to taste
Garnish of cilantro if desired

Soak beans at breakfast and cook in slow cooker overnight (from 6pm to 6am for example).
Rinse and drain in the morning. 
To the bottom of the slow cooker, add oil and rice.
Add all the vegetables
Add spices.
Add cooked mung beans. 
Cover with 5 cups stock (chicken or vegetable).
Cook on low for 6 to 8 hours.

***
Zucchini Soup
You will need:
2 Tablespoons coconut oil
1 large yellow onion
1 inch fresh, chopped ginger root
Salt and pepper to taste (1 teaspoon each)
1 teaspoon each: turmeric, coriander, cumin and thyme
4 large zucchini, chopped into crescents
1 bunch fresh basil

In a slow cooker, add oil, onions, ginger, and spices.
Add zucchini.
Cover with 3 cups water or stock.
Cook for 6 hours on low heat.
Wash and chop 1 bunch basil. Add to soup, stir, and turn off heat.
Blend soup with immersion blender or in food processor. Enjoy!

***
Tuscan Ribollita Soup
You will need:
3 garlic cloves, minced
2 onions, peeled and chopped into crescents
3 carrots, chopped into cubes
1 celery stalk, chopped
4 Tablespoons olive oil
1 cup vegetable stock (make your own or choose a brand with no sugar)
1 cup cooked cannellini or great northern beans
1 sprig fresh rosemary OR 2 Tablespoons dried rosemary
1 bunch kale, roughly chopped
½ cup rolled oats
Soak beans at breakfast and cook in slow cooker overnight (from 6pm to 6am for example).
Rinse and drain in the morning. 
To the bottom of the slow cooker, add oil, celery, onions, garlic and carrots. 
Add sauteed sausage if using.
Add beans.
Add the kale and oats. 
Add the tomatoes with their juices, broth and rosemary. Add 3 cups water.
Cook on low for 6 to 8 hours.