Summer Salads and Dressings

Summer is a time of heightened activity, longer days. It's also an opportunity to slow down, nourish ourselves, soak up the sun, and prepare for winter. The more we relax and reduce stress in the summer, the healthier we will remain during the colder months. Try these recipes to strengthen digestion and promote relaxation.

Lemon Garlic Dressing

You will need:

  • 1/3 cup olive oil
  • 3 tablespoons fresh lemon juice
  • 1 small clove garlic, crushed
  • ¼ teaspoon each salt and black pepper

Whisk all ingredients together in a small bowl. 

Drizzle over salad. Serves 8.

GET CREATIVE! Add ¼ cup freshly chopped dill.

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Red Wine Vinaigrette

You will need:

  • 1/3 cup olive oil
  • 3 tablespoons red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey
  • ¼ teaspoon each salt and black pepper

Whisk all ingredients together in a small bowl. 

Drizzle over salad. Serves 8.

GET CREATIVE! Add ¼ cup freshly chopped parsley.

Balsamic Vinaigrette

You will need:

  • 1/3 cup olive oil
  • 3 tablespoons balsamic vinegar
  • ¼ teaspoon tamari or soy sauce
  • 1 teaspoon maple syrup

Whisk all ingredients together in a small bowl. 

Drizzle over salad. Serves 8.

GET CREATIVE! Add ¼ cup freshly chopped basil.

Kohlrabi Potato Salad

Kohlrabi is extremely high in protein for a vegetable! It's a digestive aid as well. Enjoy it.

You will need:

  • 1 pound potatoes or any kind
  • ½ pound kohlrabi
  • ¼ cup fresh spinach, chopped
  • ⅓ cup roughly chopped dill
  • 3 tablespoons mustard
  • one batch of lemon garlic salad dressing (see recipe above)

Steam or boil potatoes and kohlrabi in until tender, about 15 minutes.

Drain and place in a serving bowl. Toss with spinach, dill, mustard and salad dressing. 

Serve warm or at room temperature.

GET CREATIVE! Add ¼ cup sunflower seeds.

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Corn Salad

Please choose non-GMO corn whenever possible.

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 quart 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.

GET CREATIVE! Add ¼ cup crumbled feta cheese.

Baby Cakes

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

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

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

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

 

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Sweet Potato Baby Cakes

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

You will need:

  • 2 eggs

  • 2 tablespoons flaxseed meal

  • 2 tablespoons coconut oil

  • 1/2 teaspoon each: cinnamon and nutmeg

  • 2 cups sweet potato, boiled and drained

Preheat oven to 375 degrees.

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

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

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

Flip and bake 5 minutes more.

Cool and enjoy.

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

Carrot Chicken Baby Cakes

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

You will need:

  • 2 eggs

  • 1 cup cooked chicken

  • 2 tablespoons coconut oil

  • 1/2 teaspoon each: cinnamon and coriander

  • 2 cups carrots, boiled and drained

Preheat oven to 375 degrees.

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

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

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

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

Flip and bake 5 minutes more.

Cool and enjoy.

I enjoy these with parsley pistou or pesto.

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Spinach Squash Baby Cakes

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

You will need:

  • 2 eggs

  • 2 tablespoons olive oil

  • 1/2 teaspoon each: thyme and coriander

  • 2 cups winter squash, baked and de-seeded

  • 1 cup spinach, boiled and drained

  • 1/2 cup buckwheat flour

Preheat oven to 375 degrees.

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

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

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

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

Flip and bake 5 minutes more.

Cool and enjoy.

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Blueberry Baby Cakes

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

You will need:

  • 2 eggs

  • 2 tablespoons flaxseed meal

  • 2 tablespoons coconut oil

  • 1/2 teaspoon each: cinnamon and cardamom

  • 1 cup winter squash, baked and de-seeded

  • 1 cup blueberries, fresh or frozen

  • 1/2 cup buckwheat flour

Preheat oven to 375 degrees.

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

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

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

Flip and bake 5 minutes more.

Cool and enjoy.

Listen To Your Body

We are constantly receiving internal messages from our body about which foods are best for us at any given time. However, we are also surrounded by an external culture that judges some foods as "good" or "bad". As we try to tap into the body's intuition so we can hear these messages, it's important to drop the external value system that second-guesses them.

For example, if you are starting to feel under the weather, you might crave spicy food. This is the body's internal message. It's communicating with you, and its message makes sense. The capsicum family of plants (black pepper, cayenne, sweet peppers, chiles) stimulates capillary action and supports detoxification. 

But you may have read that too much spicy food can aggravate your liver or cause an ulcer, so you steer away from it. This external information blocks the body's intuition and you are more likely to catch a cold.

This example elucidates the importance of giving up black-and-white thinking. Embrace the fact that healthy eating is flexible and can include a wide variety of foods. Sometimes the healthier choice may be the choice that's seemingly more indulgent.

Which would be a healthier choice: cake or salad? The salad is only healthier if that’s what you really want. Otherwise, you might feel deprived and end up overeating later. Enjoying cake mindfully acknowledges that food is not only a way to nourish ourselves but is also a way to celebrate. We might end up eating both salad and cake and feel much more satisfied.

To practice listening to your body, sit down and tune in before you go to the kitchen and open the refrigerator.

Close the eyes or gaze at the floor.

Take a deep breath in for 4 counts.

Hold the breath for 4 counts.

Breathe out for 6 counts.

This cycle relaxes the nervous system and allows us to become more grounded and centered in our bodies.

Now, pay attention to how you are feeling. Can you name an emotion or a sensation? 

Are you tired, overwhelmed, excited, rushed, stressed, or calm?

Do you feel hot, cold, tense, or relaxed?

Choose a food that helps to balance this feeling.

Most importantly, eat it slowly, without any other distractions, and savor it. This is mindful eating.

To learn more about which foods bring balance to specific sensations,

try a nutritional consultation

with me.

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Deep Winter Nourishment

Happy New Year!

Some of us celebrate with lights, toasts, and foods that delight our palates. Others choose to chant, meditate, or retreat and eat simple foods. No matter how you bring in the new year, set an intention.

Imagine yourself happy, healthy, feeling vibrant in your body, and intuitively knowing which foods are best for your body.

To find connection with this deep internal body wisdom, eat mindfully and nourish yourself with wholesome foods that are rich in good quality fats. Fats soothe the nervous system, provide warmth, uplift the mood, and ease stress. Here are some recipes to try this winter.

Chicken Stock

Place 2 pounds of pastured chicken legs into a large stock pot and cover with 10 cups cold water.

Coarsely chop and add vegetables: 3 stalks celery (1 1/2 cups), 2 onions, (2 cups), and 3 carrots (2 cups). Add 2 teaspoons each: salt and pepper.

You can also add: 2 inches fresh ginger root to make a warming, spicy stock; 2 Tablespoons each astragalus root and reishi mushroom slices to enhance the immune boosting properties of the stock.

Bring to a boil and immediately reduce heat to bring the stock to barely a simmer. Simmer, partially covered, for 1-2 hours.

Remove the bones and strain the stock. Save the vegetables, purée them in a blender with olive oil, and eat as a spread on bread.

You can store the stock in the refrigerator for 5 days or in the freezer for up to 6 months. Use the stock to cook rice, kale, or make soup.

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Winter Chicken Stew

You will need:

  • 1 pound chicken: use boneless drumsticks or thighs

  • To make a vegetarian dish, substitute 2 cups cooked red lentils.

  • 2 large yellow onions

  • 4 carrots, chopped into crescents

  • 3 stalks celery, chopped

  • 1 turnip, chopped

  • 1 bunch kale, chopped

  • 2 Tablespoons olive oil

  • 2 Tablespoons lime or lemon juice

  • 1 teaspoon each: thyme and coriander

  • Salt and black pepper to taste

Chop onions.

Heat oil in large soup pot.

Add onions, stir, and raise heat to high for 2 minutes. Add the rest of the spices, stir and sauté on medium heat for 2 more minutes. Add lemon juice, cover and reduce heat to low. Simmer for 10 minutes.

Add carrots, turnip and celery. Add water if onions are sticking to the bottom. Add the chicken pieces and 2 cups water. Cover and allow to cook for ½ hour (or until chicken is done).

Add kale and simmer for 10 more minutes.

Serve with shitake rice.

Shiitake Rice

You will need:

  • 3 tablespoons coconut oil

  • 2 large yellow onions

  • 2 cups shiitake mushrooms

  • 1 teaspoon tamari

  • 2 inches seaweed: kombu or wakame (I like Ironbound Island brand)

  • freshly ground black pepper

  • 1 teaspoon apple cider vinegar

  • 2 cups napa cabbage, chopped

  • 1 cup short grain brown rice

  • 2 cups water or chicken stock (see above)

Chop onions and shitakes.

Heat oil in a deep skillet. Add onions and sauté on medium heat for 10 minutes, or until browning. Add shitakes and sauté for 10 more minutes, or until soft. Add tamari, seaweed, vinegar, and pepper. Add cabbage, rice and stock / water. Stir well to incorporate.

Cook, covered, on low heat for 30 minutes or until you see air bubbles on the surface of the rice.

Serve warm.

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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Wonderful One Pot Meals For Spring

Give yourself time to rest and rejuvenate.

Make a simple meal that can be re-heated in the oven and served at dinnertime with enough leftovers for lunch tomorrow.

During the time you would spend cooking in the evening, try doing one of these things.

Go for a walk. Sit in the sun. Talk with a loved one. Hold someone's hand. Breathe deeply, in and out, offering gratitude for another day on the planet.

Quinoa Casserole with Spiced Roots

You will need:

  • 4 Tablespoons olive oil

  • 2 Tablespoons lime or lemon juice

  • 1 teaspoon each: thyme and oregano

  • 3 red potatoes, chopped into cubes

  • 4 carrots, chopped into ½ inch rounds

  • 2 sweet potatoes, chopped into ½ inch rounds

  • 1 beet, chopped into cubes

  • 1 bunch kale, spinach, or chard, chopped

  • Sea salt to taste

  • 1 cup cooked quinoa

  • ½ cup walnuts

Heat oil in a large skillet. Add the spices, stir and sauté on low heat for 2 minutes.

Add chopped roots. Raise heat to high for 2 minutes.

Add lime or lemon juice, cover and reduce heat to low. Add spices. Simmer for 10 minutes.

Chop greens. Add to skillet. Add water if anything is sticking to the bottom.

Meanwhile, cook 1 cup quinoa in 2 cups water.

Add nuts towards the end of cooking.

Grease a casserole dish with vegetable oil.

Preheat oven to 375 degrees.

When roots are soft, place in the contents of the skillet bottom of the casserole dish.

Once quinoa and nuts are cooked, spread it on top of the vegetables.

Bake for 20 minutes.

Enjoy! Serve with sesame lemon sauce if you like.

Sesame Lemon Sauce

In a bowl, whisk together:

  • 2 Tablespoons tahini

  • 1 Tablespoon lemon juice

  • ½ cup water

  • 3 Tablespoons olive oil

  • 2 teaspoons apple cider vinegar

  • 1 teaspoon tamari

Use as a salad dressing or garnish for casseroles.

Millet Leek Casserole with Tempeh

Start with the millet.

Soak 1 cup millet for 2 hours or so. Strain and rinse millet.

You can also cook without soaking. This process removes phytic acid, making millet more digestible.

Pour into a cooking pot with 3 cups water.

Bring to a boil; then reduce to simmer.

Simmer until millet begins to thicken (about 20 minutes). Stir occasionally, as though cooking oatmeal.

Add:

  • 3 Tablespoons olive oil

  • 1 teaspoon salt

  • 2 carrots, grated

  • ½ teaspoon each: thyme and nutmeg

Cook on low heat and stir occasionally until millet thickens.

Meanwhile, chop 2 leeks.

Place in a deep skillet with 2 tablespoons olive oil.

Sauté for 5 minutes.

Chop 1 8-ounce package of tempeh into cubes.

Place tempeh in a bowl and add:

  • 1 teaspoon tamari

  • 1 teaspoon tahini

  • 1 teaspoon brown mustard

  • 1 tablespoon lemon juice

  • 1 teaspoon coriander

Mix well.

Pour contents of bowl into the skillet with leeks.

Cook on medium heat for 5 minutes, until tempeh is browning slightly.

Meanwhile, chop kale – about 2 packed cups.

Add kale and ½ cup water to the skillet.

Cover and cook on medium low heat for 5 more minutes.

Set aside.

Grease a glass baking dish (9x9) with olive or sunflower oil.

Pour one third of the millet into the baking dish and flatten it evenly.

Cover with half of the vegetable mixture.

Add another layer of millet, followed by vegetables.

Finish with millet.

Bake at 350 degrees for 25 minutes, or until the top is turning golden.

Buckwheat Cauliflower Casserole

Place 1 cup dry kasha (buckwheat groats) 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 ½ teaspoon each: salt, coriander, nutmeg

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

Meanwhile, preheat the oven to 400 degrees.

Chop 1 large head cauliflower into florets.Chop 3 large carrots into crescents.

Oil a rectangular baking dish.

Add carrots and cauliflower to the baking dish.

Season with ½ teaspoon each: salt, turmeric, cumin, and cinnamon.

Toss well to coat.

Roast for 30 minutes.

Remove from oven and reduce heat to 350 degrees.

Mix as many peas as you like with the cauliflower and carrots. Remove from baking dish and set aside in a bowl temporarily.

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 minutes, cool and enjoy!

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

Do you have a rumbly, uncomfortable belly?

Does your skin itch or give you blemishes?

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

Do you have constipation or diarrhea occasionally?

Try an elimination diet.

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

Move beyond the threshold of your semi-wellness.

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

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

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

Clean out your kitchen.

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

Go shopping.

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

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

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

Keep a journal.

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

Eliminate potential allergens.

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

Substitute.

Instead of:

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

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

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

  • dairy, try almond or rice milk.

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

Re-Introduction

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

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

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

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

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

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Winter Foods That Heal

The full moon of December is here, and snow covers every last remaining plant stalk and kale leaf in our gardens. This moon is known by indigenous people of North America as the Cold Moon, the moon of long nights, and the Winter Moon. I try to welcome winter with warming foods

Deer are browsing the crab apple branches and chickadees buzz between bee balm stalks to stay warm. I love this time of year. It is peaceful. The snow that blankets everything is a metaphor for stillness. Take ease in this time. There is nowhere to go, nothing to do.

Even if the holiday commitments are piling up, take time to rest each day. Even if you rest for five minutes while sitting at a window or on your couch with a cup of tea, this practice invokes the stillness of the upcoming Winter Solstice, the longest night of the year.

This is the stillness that rejuvenates, respects the spirit, eases the mind, and clears stress from the body. From this calm place, ask yourself what you need to be truly nourished.

I like to prepare soups, whole grains, and delightful, wholesome desserts at this time of year. My husband and I sit, light a candle, and savor carrot ginger soup. I wake up to a simple, hearty breakfast of eggs poached in greens.

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I enjoy baking simple desserts and sharing them at holiday gatherings. This way, I avoid eating lots of white flour and white sugar and having a headache and bellyache the next morning.

Try this maple gingerbread (gluten-free) to inspire your holiday baking.

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