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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Summer Meal: Quinoa, Grapefruit, Fennel, Avocado

Summer is here. Relax, enjoy cool, colorful meals, and take in the brilliance of the moon as it grows to fullness. This is the thunder moon, time of dramatic skies, electric lightning, and brilliant sunsets.

Enjoy these recipes and be well.

Quinoa Pilaf

You will need:

  • 1 cup quinoa

  • ½ teaspoon each: salt, turmeric, and cinnamon

  • 1 cup fresh peas

  • 1 bunch spinach

  • 2 handfuls fresh basil, minced

  • 5 medium radishes, chopped

  • 1 bulk fennel, sliced

  • juice of 1 lemon

  • 3 Tablespoons olive oil

  • ½ teaspoon salt

Rinse, drain, and cook quinoa in 2 cups water with turmeric, cinnamon, and salt.

Add peas during the last 5 minutes of cooking.

Meanwhile, chop / mince all other ingredients and mix together in a large bowl.

Add cooked quinoa, mix well to incorporate, and enjoy!

Coleslaw

You will need:

  • ½ head green or Napa cabbage, thinly sliced

  • 1 bunch fresh dill, minced

  • 1 bunch fresh cilantro, minced

  • 1 bunch fresh parsley, minced

  • 1 tablespoon apple cider vinegar

  • 1 teaspoon lemon juice

  • 1 teaspoon sea salt

  • 2 tablespoons brown mustard

  • ¼ cup olive oil

Slice cabbage.

Mince the fresh herbs.

Place in a large bowl.

Wisk all other ingredients together. Pour them over the cabbage and herbs.

With a wooden spoon, bruise the cabbage until it becomes watery and all the juices from the sauce are incorporated.

Set aside in the refrigerator overnight for best results.

This dish is wonderful for a picnic along with hard-boiled egg salad and cornbread.

Beet and Grapefruit Salad

You will need:

  • 1 pound red and golden beets

  • Beet greens

  • 1 large grapefruit

  • ¼ cup olive oil

  • 1 teaspoon salt

  • 1 ripe avocado

Chop and steam the beets.

Add beet greens on top during the last 5 minutes of steaming.

Meanwhile, peel and chop grapefruit and avocado.

Place in a large bowl with olive oil and salt.

Set aside.

Once the beets are soft enough to poke through with a fork, remove them from the heat, rinse under cold water, and place in the bowl with the rest of the ingredients.

Toss well and enjoy immediately!

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Gratitude and Delight

Friends,

I appreciate all who have recently told me that you read this blog. Thank you!

When I write, I often wonder if anyone will read these words and try the recipes and suggestions I offer. 

Always feel free to send me a note or leave a comment at the end of this post. It's nourishing for me to know that we are connecting. Likewise, please let me know how I can best support you and answer your food and health questions.

Recently, a friend and follower let me know how much she liked the smoothie recipes I had posted. She encouraged me to offer more - here goes.

This one's for you!

Love, Lisa

Blueberry Banana Smoothie

Place these ingredients in a blender or Vitamix:

  • 1 teaspoon vanilla extract

  • 1/2 cup blueberries (either fresh or frozen and thawed for 10 minutes)

  • 1 ripe banana

  • 2 spoonfuls tahini

  • 1/2 cup spoonful whole milk cow yogurt or coconut yogurt (choose a brand with no added sugar)

  • 1/2 cup water

  • 1/2 teaspoon cardamom

Blend well and enjoy for breakfast with quinoa almond pancakes

.

Avocado Date Almond Smoothie

Place these ingredients in a blender or Vitamix:

  • ½ teaspoon cinnamon

  • pinch salt

  • 3 Tablespoons coconut oil

  • 1 teaspoon vanilla extract

  • 1 handful chopped, pitted dates

  • 1 avocado

  • 1 handful almonds

  • 1/4 cup coconut milk

Blend well and enjoy!


Maca Cacao Smoothie

Place these ingredients in a blender or Vitamix in the order listed:

  • ½ teaspoon cinnamon

  • 1 teaspoon maca powder

  • 2 tablespoons cacao powder

  • 1/4 cup hot water

  • 1 cup coconut milk

  • 1 teaspoon vanilla extract

  • 1 handful pitted dates, chopped

  • 1 handful almonds, chopped

  • 1/4 cup shredded, unsweetened coconut

Blend well and savor slowly. This smoothie is like a dessert pudding that lends endurance, too.

The sustained energy comes from maca, a root indigenous to the Andes that's often prepared as a food within its local context. It is rich in calcium, potassium, iron, magnesium, phosphorus, and zinc. It contains essential fatty acids and amino acids (the building blocks of protein), too.


Green Fruity Delight Smoothie

In a blender, place:

  • 1 cup unsweetened almond milk

  • 1 ripe avocado

  • 1 green apple, cored and sliced

  • 1 small stalk celery, chopped

  • 2 cups spinach

  • One inch of ginger root (no need to peel if it's organic)

  • 2 teaspoons

  • spirulina powder

  • 1/2 cup water

Blend well. This is an excellent smoothie for cooling summer heat.


Pineapple Mango Happy Belly Smoothie

In a blender or Vitamix, place:

  • 2 cups frozen, diced mango

  • 2 cups frozen, diced pineapple

  • 1 cup coconut milk

  • 1 1/2 cups water

  • 2 handfuls cashews

  • 1/2 teaspoon cardamom powder

Blend well and enjoy! You will boost your metabolism and digest better thanks to these incredible, golden fruits - high in digestive enzymes.


Very Berry Yogurt Smoothie

Place these ingredients in a blender:

  • 2 cups frozen mixed berries

  • 1 medium banana

  • 1/2 cup unsweetened, whole fat yogurt

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

  • 1 cup water

Blend well and enjoy! 

The yogurt will provide probiotic support to your gut microbiome and its protein content will keep you going until your next meal.


Chia Raspberry Coconut Smoothie

Place these ingredients in a blender:

  • 1 teaspoon vanilla extract

  • 1 handful raspberries (fresh or frozen and thawed for 10 minutes)

  • 1 spoonful chia seeds

  • 2 spoonfuls shredded, unsweetened coconut

  • ¼ cup coconut milk (full-fat and organic)

Blend well and enjoy for breakfast with quinoa date porridge.

You can try smoothie recipes  with kombucha or with turmeric here

.To learn about the healing properties of these foods, please join email newsletter updates.

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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!

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