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.

Vegan Chia Burgers

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

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

These chia burgers fit the bill.

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

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

Vegan Chia Burgers

You will need:

  • 1/2 cup cornmeal (non GMO)

  • 1/4 cup chia seeds

  • 1/2 teaspoon salt

  • 1 medium zucchini, grated

  • 1 medium carrot, grated

  • 1/3 cup olive oil

Preheat oven to 375 degrees.

Mix all ingredients together.

Oil a cookie sheet with olive or sunflower oil.

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

Bake for 15 minutes, cool and enjoy.

They pair well with pesto and grilled chicken or cod.

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Coconut Almond Cake With Blueberry Lemon Glaze

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Summer is here! Berries are one of my favorite aspects of summer cooking and eating. They are so high in healing plant compounds, low on the glycemic index, and naturally sweet. I take every opportunity to savor them during their short season. This recipe features blueberries, which are high in phytonutrients that reduce inflammation and oxidative stress in the body. They lower triglycerides and protect cells and blood vessels in the heart. Blueberries improve memory, support the nervous system, and balance blood sugar. Try to eat 1 cup of blueberries daily to reap their health benefits.

Coconut Almond Cake

This cake is gluten-free, grain-free, and high in protein. 

You will need:

  • 1/2 cup coconut flour

  • 1 1/2 cups almond flour

  • 1/4 cup shredded coconut (optional)

  • 1 teaspoon baking powder

  • a pinch of salt

  • 1/2 teaspoon nutmeg

  • 1 teaspoon cinnamon

  • 1 cup milk of any kind

  • 4 eggs, beaten

  • 1/3 cup maple syrup

  • 1/3 cup unsweetened applesauce

  • 1/4 cup coconut oil, melted

Preheat oven to 350 degrees. Melt coconut oil in a 9x9 cake pan in the oven.

Mix all the ingredients together in the order listed. Pour the melted coconut oil into the bowl and mix well. Pour batter into cake pan.

Bake for 30 minutes, or until a toothpick comes out clean when inserted.

Blueberry Lemon Glaze

This is truly the icing on the cake!

You will need:

  • 2 cups blueberries, fresh or frozen

  • 2 tablespoons maple syrup

  • 1/2 teaspoon each: cinnamon and cardamom

  • a pinch of salt

  • zest of 1 lemon

  • juice of 1/2 lemon

Mix all ingredients together in a sauce pan and simmer on medium heat for 5 minutes. Cool slightly before pouring it over the cake. Set aside to cool for 15 minutes. It's even more delicious the next day after the glaze soaks into the cake.

Green Lasagna

Spring is finding its way into summer here in Vermont. As we approach next week's new moon and the possibilities that it brings, consider ways to bring more vegetables into your life. This shift offers a host of benefits: from improved digestion and immunity to healthier skin and balanced weight.

Try this vegetarian lasagna recipe to bring more green into your next meal.

Green Vegetarian Lasagna

You will need:

  • 2 packages gluten-free lasagna noodles, oven ready (I like De Bole's brand)

  • 1 stick butter

  • 2 cups grated Parmigiano Reggiano cheese

  • 1/2 cup milk

  • 2 large yellow onions

  • 3 tablespoons olive oil

  • 1 teaspoon each: thyme and oregano

  • 3 cups cremini mushooms

  • 5 medium zucchini

  • 3 cloves garlic

  • Two 15 ounce cans (canellini white kidney) beans (I like Eden Organics) or 3 cups cooked dry beans

I like this recipe because you can prepare the two sauces on a day off, assemble the lasagna whenever you have time, and refrigerate it for up to a day before baking it.

Chop the onions and saute them in olive oil for 15 minutes on medium heat, stirring often. Add salt and pepper to taste. Add thyme and oregano.

Coarsely chop and add zucchini. Saute for 5 more minutes and then set aside to cool. Blend with immersion or upright blender until you get a smooth sauce.

Then, prepare the second sauce.

Melt the butter in a deep skillet.

Chop the mushrooms into bite-sized pieces and add them to the butter. Cover and cook on low heat for 15 minutes, stirring occasionally.

Add salt and black pepper to taste.

Mince garlic and add that to the mushrooms. Add cooked beans and milk. Stir well saute for 3 or 4 more minutes, then and turn off heat.

Preheat the oven to 350 degrees.

Oil a 9 x 13 glass baking dish with olive oil.

Assemble the lasagna by first spreading a thin layer of the mushroom bean sauce on the bottom.

Place noodles on top and make sure that they do not overlap for even baking.

Spread the zucchini sauce over the noodles.

Cover with a generous helping of grated Parmigiano.

Add another layer of the mushroom bean sauce, more noodles, zucchini sauce, and cheese.

Repeat until you get to the top of the dish. I usually make 4 layers.

After you lay down your last layer of noodles, do not add more zucchini. Just cover them with cheese and then wrap the dish tightly with aluminum foil. It's ok if it mounds over. It will settle as it bakes.

Bake for 50 minutes.

Remove foil, turn broiler on high, and broil for 3 to 4 minutes or until cheese is bubbling.

Serve immediately with a side salad.

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Flourless Chocolate Cake

Summer is transitioning into its late stages and we move from enjoying the bitter flavor of quinoa olives and salad greens to embracing the sweet flavor of millet and round vegetables.

Why not mix the bitter and the sweet in this delicious chocolate cake recipe? Try it and let me know what you think. It makes a great birthday cake.

You will need:

  • 1 bar dark chocolate 80%

  • 1/2 cup butter

  • 1 cup maple syrup

  • 1/2 cup cocoa powder

  • 3 tablespoons coconut flour

  • 2 eggs, beaten

  • 1 teaspoon vanilla extract

  • A pinch of salt

Preheat oven to 350 degrees.

Melt butter and chocolate in a double boiler over medium heat.

Place in food processor with all other ingredients.

Blend well.

Pour in greased cake pan and bake for 30 minutes or until a toothpick comes out clean.

Dust with cocoa powder or cover with

coconut frosting

if you like.

Middle Eastern Feast

Dear friends of ours are getting married this fall. I have the honor of helping coordinate the wedding feast. Because the bride grew up in Jerusalem, they are choosing a Middle Eastern theme for dinner. 

Here are some recipes from the feast, which are perfect for cooling summer heat. They will tantalize your senses and get your creative juices flowing.

Tabbouleh

You will need:

  • 1 1/2 cups bulghur wheat*

  • 2 cups boiling water

  • 1/3 cup lemon juice

  • 1/3 cup olive oil

  • 3 teaspoons salt

  • 2 teaspoons freshly ground black pepper

  • 1 1/2 cups minced scallions

  • 1 1/4 cups chopped fresh mint leaves

  • 1 1/2 cups chopped flat-leaf parsley

  • 2 cucumber, unpeeled and diced

  • 3 cups cherry tomatoes, cut in half

*You can substitute cooked quinoa for a gluten-free version of this salad.

Place the bulghur in a large serving bowl, pour in the boiling water, and add the lemon juice, olive oil, and 1 1/2 teaspoons salt. Stir, then allow to stand at room temperature for about 1 hour.

Add the scallions, mint, parsley, cucumber, tomatoes, salt, and pepper. Mix well. Cover and refrigerate. The flavor will improve if the tabbouleh marinates for a few hours.

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Watermelon Mint Feta Salad

You will need:

  • One 8 pound (approximately) watermelon

  • 1/2 cup extra virgin olive oil

  • 3 limes, juiced

  • 1 1/2 teaspoons salt

  • 1 teaspoon black pepper

  • 1 cup fresh chopped mint leaves

  • 1 1/2 cups crumbled feta cheese

Chop the watermelon, remove the seeds, and place in a colander to drain.

In a small bowl, whisk together olive oil, fresh lime juice, salt, and black pepper to create a dressing.

Place watermelon in a large salad bowl. Pour dressing and chopped mint over the watermelon and toss gently to coat. Crumble the feta over the top ans stir gently to incorporate all ingredients. Refrigerate until ready to serve.

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Israeli Salad

This salad is delicious served with feta and olives or pita bread.

You will need:

  • 3 cups Roma tomatoes, diced (about 5 tomatoes)

  • 2 cups cucumbers, diced (about 2 cucumbers)

  • 1 cup yellow bell pepper, diced (about 1 pepper)

  • 1 cup Italian parsley, chopped

  • 3 tablespoons green onion, chopped

  • 2 tablespoons olive oil

  • 2 teaspoons lemon juice

Toss together all ingredients in large bowl. Season with salt and pepper.

This salad's flavors improve when given a few hours to marinate. Prepare it mid-day to serve at dinner.

Refrigerate until ready to serve. 

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Salad Summer

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

Arugula, Potato and Green Bean Salad

You will need:

  • 1/3 cup walnuts

  • 2 pounds fingerling potatoes, chopped

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

  • 2 tablespoons apple cider vinegar

  • 1 teaspoon Dijon mustard

  • 1 teaspoon coarse salt

  • Freshly ground pepper to taste

  • 3 tablespoons olive oil

  • 4 packed cups arugula

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

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

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

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

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

Parsley Cilantro Chickpea Salad

For the salad:

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

  • 3 tablespoons olive oil

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

  • 5 packed cups of salad greens

  • 2 cups cucumbers, diced (about 1 cucumber)

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

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

For the dressing:

  • 2 tablespoons apple cider vinegar

  • 2 tablespoons lemon juice

  • ¼ cup olive oil

  • 2 garlic cloves, crushed

  • 1 teaspoon each: salt and black pepper

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

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

Chop cucumbers, tomatoes, parsley and cilantro.

Wash and drain salad greens.

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

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

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Healthy Summer Treats

During these long summer days, we can support ourselves and maintain balanced energy with healthy treats. Instead of grabbing something quick and chock full of preservatives when you are starved, pack some of these treats in your snack bag.

As always, be well and enjoy whatever you eat.

Maple Pecan Fudge

You will need:

  • 1/4 cup coconut oil

  • 1/4 cup almond butter

  • 3 tablespoons maple syrup

  • 1 teaspoon vanilla extract

  • 1/2 teaspoon each: cinnamon and nutmeg

Place all ingredients in a blender and combine.

Fold in 1/2 cup pecans.

Pour into a loaf pan lined with parchment/waxed paper. Allow the mixture to cool in the freezer or fridge into solid. Slice into small 1 inch by 1 inch squares or slices. Because of the coconut oil, these will melt if not kept in the fridge or freezer.

Protein Power Squares

You will need:

  • 1 1/2 cups rolled oats

  • 1 banana, mashed

  • 1/3 cup nut butter

  • 1/4 cup maple syrup

  • 1/3 cup chocolate chips

  • 1/4 C chopped walnuts

  • 1 teaspoon vanilla extract

Mix everything together. Shape into squares. Refrigerate and enjoy!

Chocolate Peanut Butter Snack Bars

You will need:

  • 1 cup peanut butter (no sugar, organic) - substitute any nut butter you prefer

  • 1/4 cup maple syrup

  • 2 cups cooked brown rice

  • 1 cup chopped almonds, cashews, or pecans

  • 1/2 cup chocolate chips

  • 1 teaspoon vanilla extract

  • 1 teaspoon cinnamon

Melt peanut butter and maple over low heat.

Once all of the mixture is all melted, add the rice and chopped nuts.

Mix all of it together and press it into a 9×13 pan.

While the rice part is cooling, melt the chocolate chips, cinnamon and vanilla over low heat. I just use the same pan for this part to save on dish washing.

Spread the chocolate chip mixture over the rice base, put in the fridge to let cool and soften.

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Cool, Green Summer

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

These are the healing properties of summer herbs:

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

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

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

VELVETY GREEN SOUP

You will need:

  • 2 teaspoons olive oil

  • 2 shallots, peeled and thinly sliced

  • 1 large yellow onion, peeled and sliced

  • 2 large zucchini, sliced

  • 1 bunch chard, chopped

  • 1 pound fresh or frozen peas

  • 3 cups water and 1 vegetable bouillon cube

  • 1 teaspoon each: salt and freshly ground black pepper

  • 1 bunch fresh basil

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

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

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

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

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

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HERBED PESTO

You will need:

  • 2 cups fresh basil

  • ½ cup fresh cilantro

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

  • 2 tablespoons olive oil

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

Make a coarse pesto and set aside.

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Making Time To Cook

As Spring finds us with its fat buds ready to burst into fragrant flowers, I look ahead to the long days of Summer. Here on our homestead in Vermont, we revel in the warm months and take time work in the garden, walk in the woods, and sit outside to soak in the lingering evenings.

Summer will also bring a heightened pace of life. With so many daylight hours, the temptation can be to stay busy for the majority of the day! Now is the time to prepare the body, mind and spirit for this brilliant, abundant, and sometimes tiring time of year.

Spring brings the gift of rejuvenation, new life, and the opportunity to prepare for Summer. Start the season with a weekly meal plan, which allows you and your loved ones to keep eating whole, simple foods that are nourishing and delicious.

You can try creating a meal plan with friends or family.

Sit down together, perhaps after a shared meal, and talk about your favorite dishes.

Meal ideas

  • Taco Night

  • Casserole

  • Soup, Bread, and Salad

  • Pasta Night

  • Pizza

  • Breakfast for Dinner

It's easy to make these meals healthy and delicious! Just be sure to add plenty of vegetables to your sauces and soups. I made the pizza pictures her with an oat crust, pesto sauce, and toppings of steamed broccolini, walnuts, cooked white beans and a little Parmigiano cheese.

Savor your meals with inspiring spice blends, sauce and spreads to bring forward tons of flavor. Allow each person to mix and match the components of each meal so that everyone enjoys it.

Here are other options to inspire you. Click each link to learn more.

Be well and enjoy the art of cooking!

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Zucchini!

By popular demand, here is a compendium of zucchini recipes to fulfill the summer abundance of this

amazing food.

When I have too much zucchini, I shred it, put it in freezer bags, and freeze it for winter soups and breads.

Zucchini is a member of the cucurbitaceae family (along with pumpkins, melons, and summer squash). It provides a very good amount of dietary fiber (2.5 grams per cup); rich in pectin fibers to help regulate blood sugar; reduces inflammation in the cardio-vascular system and gastro-intestinal tract; rich in B vitamins.

Savory Zucchini Cakes

You will need:

  • 1 teaspoon each: turmeric, coriander, salt

  • 2 cups zucchini, shredded

  • 3 Tablespoons olive or sunflower oil

  • 2 eggs

  • 1 minced garlic clove

  • ½ cup cornmeal

Preheat the oven to 375 degrees.

Grease a cookie sheet with olive or sunflower oil.

Combine all ingredients in a mixing bowl and whisk well.

With a soup spoon, scoop out cakes and place them cookie sheet.

Bake for 15 minutes, flip with spatula, bake for 15 more minutes, and savor the results. Try these with quinoa pilaf

.

Grain-Free Zucchini Blueberry Bread

You will need:

  • 1 cup shredded zucchini

  • 1/2 cup blueberries

  • 1 teaspoon vanilla extract

  • 4 tablespoons coconut oil, melted

  • 1/4 cup maple syrup

  • 2 tablespoons flaxseed meal

  • 4 tablespoons coconut flour

  • 1/2 cup almond flour

  • 1 teaspoon cinnamon

  • 1/2 teaspoon nutmeg

  • a pinch of sea salt

Preheat oven to 350 degrees.

Oil a loaf pan with sunflower oil.

Blend all ingredients in the order listed.

Bake at 350 degrees for 45 minutes.

This is great for breakfast topped with poached eggs or almond butter.

Classic Zucchini Walnut Bread

You will need:

  • 1 1/2 cups shredded zucchini

  • 1 teaspoon vanilla extract

  • 4 tablespoons sunflower oil

  • 2 eggs, beaten

  • 1/3 cup maple syrup

  • 1/4 cup walnuts, chopped

  • 1 1/2 cups whole wheat or spelt flour

  • 1 teaspoon cinnamon

  • 1/2 teaspoon nutmeg

  • a pinch of sea salt

Preheat oven to 375 degrees.

Oil a loaf pan with sunflower oil.

Blend all ingredients in the order listed.

Bake at 375 degrees for 40 minutes.

Delicious. Freezes well.

Chocolate Zucchini Cake

You will need:

  • 1 1/2 cups shredded zucchini

  • 1 teaspoon vanilla extract

  • 4 tablespoons sunflower oil

  • 2 eggs, beaten

  • 1/2 cup maple syrup

  • 1 1/4 cups whole wheat, spelt, or brown rice flour

  • 1/2 cup cocoa powder

  • 1/4 cup chocolate chips

  • 1 teaspoon cinnamon

  • a pinch of sea salt

Preheat oven to 350 degrees.

Oil a cake pan with sunflower oil.

Blend all ingredients in the order listed.

Bake at 350 degrees for 30 minutes.

These make great cupcakes, too! Just place the batter in muffin tins instead of a cake pan. Bake cupcakes for 20 minutes instead.

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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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Cooling Desserts for Lingering Evenings

June is here. Firefly season in Vermont. Lupines blooming blue next to ox-eye daisies.

The angelica, black cohosh and feverfew plants tower over the garden, delighted to be its protectors.

Last fall's potatoes are sprouting: it's time to plant them.

The soil is warm enough for winter squash seeds to sprout and peas are almost a foot tall.

At our homestead on Sparrow Farm Road, this is the time we await with delight. 

Whatever summer looks like for you, soak in it.

Sit with the evening and let yourself become absorbed in the pink light as it slowly gives way stars.

Find local raspberries ans strawberries to make an amazing topping for this vegan cheesecake.

Hawai'i Inspiration: Vegan Cheesecake

Recipe by Ani Phyo - courtesy of Alessandra Jann-Jordan

For the crust:

  • 1 1/2 cups macadamia nuts (or almonds)

  • 1/2 teaspoon sea salt

  • 1 teaspoon cinnamon

  • 1/2 cup pitted dates

  • 1/4 shredded coconut

Chop nuts and dates into small pieces.

Sprinkle with salt and cinnamon. Mix well.

'Flour' bottom of 9 inch spring form pan with shredded coconut. 

Press crust evenly on bottom.

For the filling:

  • 3 cups cashews

  • 3/4 cup lemon juice

  • 1/2 cup honey (or pitted dates)

  • 3/4 cup coconut oil

  • 1 vanilla bean (or 1 teaspoon vanilla extract)

  • 1/2 teaspoon nutmeg

  • Water as needed

Place all ingredients in a food processor and blend into a smooth cream.

Add water as needed to make a smooth, thick batter - like pancake batter.

Smooth into pan and place into freezer until firm - about 12 hours. 

Before serving, defrost on a plate 1/2 hour.

Top with fresh, chopped raspberries and strawberries.

Enjoy!

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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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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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Stone Fruit Tart

Late summer: harvest time, abundance, peaches, plums, berries, and the first apples.

Maple trees tinge red-gold and mornings are crisp and dew-dropped. 

Now is the time to enjoy this abundance.

Feed your body. Feed your soul.

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STONE FRUIT TART

You will need:

  • 1 lemon

  • 1 1/2 cups millet flour (gluten-free) or spelt flour (wheat-free)

  • 1 teaspoons baking powder

  • a pinch of sea salt

  • 1/2 cup coconut oil OR unsalted butter at room temperature

  • 1/3 cup maple syrup

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

  • 5 plums, 6 apricots, OR 4 peaches, pitted and cut in half or into wedges

  • 1 teaspoon cinnamon

  • 1/2 teaspoon each: cardamom, cloves, nutmeg

  • 2 tablespoons maple syrup

Preheat the oven to 350 degrees. 

Grease a 9 inch cake pan.

In a large mixing bowl, zest the lemon and squeeze out the juice. 

Add the flour, baking powder, and salt. 

Add the oil or butter in pieces and smash into the flour mixture with a fork so that the fat is well coated with flour.

Add the maple syrup and eggs / flaxseed, mix well, and spread into the pan.

Arrange the fruit halves / wedges in concentric circles on top of the batter, lightly pressing them in. 

In a small bowl, combine the spices and 2 tablespoons maple syrup. 

Pour the mixture over the fruit and bake about 1 hour. 

Serve warm.

First Harvest Time

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

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


CRANBERRY BEAN AND CORN SALAD

You will need:

  • 1 pound cranberry beans

  • ¼ cup olive oil

  • 3 shallots, chopped

  • 2 ears fresh corn, shucked

  • 1 teaspoons thyme, de-stemmed

  • 2 teaspoons rosemary, de-stemmed

  • 3 tablespoons apple cider vinegar

  • 1 teaspoon each: salt and freshly ground black pepper

Soak beans in cold water overnight or for 8 hours.

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

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

Drain and transfer to a bowl; set aside.

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

Remove corn from ears and add to skillet.

Add thyme and rosemary. Cook for 5 minutes more.

Let cool slightly; transfer to bowl with beans.

Toss with vinegar, salt, and pepper. Enjoy!


CORN CAKES WITH FRESH HERB SPREAD

For the spread:

  • 1 cup packed fresh basil leaves

  • 1 cup packed fresh parsley leaves

  • 2 cloves garlic

  • 1/3 cup cashews

  • 1/2 teaspoon salt

  • 1/2 cup olive oil

  • Juice of 1 lemon

Blend these together in a food processor. Set aside.

For the corn cakes:

  • 1/2 cup organic, non-GM cornmeal

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

  • 1/2 teaspoon baking powder

  • 1/2 teaspoon paprika

  • 1/2 teaspoon salt

  • 1 tablespoon butter, melted

  • 1 cup milk (almond, rice, or cow)

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

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

  • olive or sunflower oil for cooking

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

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

Whisk wet ingredients together briefly then incorpoate with dry ingredients.

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

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

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

Serve warm with a garnish of herb spread.

Salad Dinner

Summer is the time to enjoy creative combinations of fruits and vegetables with tangy dressings.

Try these for your next dinner party, picnic, or potluck.

PEACHY GREEN BEAN SALAD

You will need:

  • 3 tablespoons olive oil

  • 2 tablespoons apple cider vinegar

  • 1 teaspoon each: salt and freshly ground black pepper1 pound ripe peaches, sliced

  • 1 handful lemon balm,  finely chopped

  • 2 pounds green beans, ends snipped

  • 1/2 cup almonds, chopped

Whisk oil vinegar, salt, and pepper in a large bowl.

Slice, pit and add peaches. Mix well and set aside.

Bring a saucepan of salted water to a boil.

Add beans and cook until crisp-tender, about 3 minutes. 

Add to peach mixture. Toss to combine.

Add almonds, toss one more time, and serve!

GET CREATIVE: Enjoy with white bean, garlic and parsley salad.

TOMATO SWEET POTATO SALAD

You will need:

  • 3 large sweet potatoes, chopped into cubes

  • 3 tablespoons olive oil

  • 1 teaspoon each: coriander and salt

  • 1 inch fresh ginger root, minced

  • 2 handfuls cilantro, chopped

  • ¼ cup fresh lime juice

  • 1 tablespoon raw honey

  • 3 small tomatoes, chopped

Preheat oven to 400 degrees.

Place sweet potatoes on a baking sheet with oil, coriander and salt.

Bake for 45 minutes.

Whisk ginger, cilantro, lime and honey in a large bowl. 

Add potatoes and tomatoes.

Toss to combine and serve warm.

GET CREATIVE: Sprinkle goat cheese over the top. Roll the salad into wraps and slice length-wise into bite-sized pieces.

LENTIL BEET SALAD

You will need:

  • 1 pound red and /or golden beets, chopped

  • 4 tablespoons olive oil

  • 1 teaspoon salt

  • 2 cups indigo or green lentils, soaked for 3 or 4 hours

  • 2 tablespoons brown mustard

  • 2 tablespoons olive oil

  • 1 tablespoon balsamic vinegar

  • 1 red apple, chopped into cubes

  • 2 tablespoons honey

  • 2 cloves garlic, pressed or minced

Preheat oven to 400 degrees.

Place beets on a baking sheet with oil and salt.

Roast for 1 hour or until fork-tender.

Bring soaked lentils and 4 cups of water to a boil.

Reduce heat to simmer and cook, covered, about 45 minutes. 

Drain, discarding liquid, and rinse through a fine-mesh colander.

Place in a large bowl and toss with mustard, oil, vinegar, apple, honey and garlic.

Add beets, toss once more, and enjoy!

GET CREATIVE: puree the whole salad and shape it into burgers. Bake at 375 for 10 minutes on each side and enjoy with green salad and toasted sourdough bread drizzled with olive oil.

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DIY Kombucha

Summer can cause water retention and bloating. It's hot and our bodies need extra water to thrive. Since the digestive system is where we usually feel the impacts of bloating first, it's the best place to start addressing these issues. Digestive health is central to our overall wellness, governing nutrition, cleansing, immunity, neurological health, and much more.

To reduce inflammation in the digestive tract, emphasize a diet rich in vegetables and small amounts of fruits. Recommendations include: celery, dandelion greens, parsley, cilantro, basil, arugula, cucumber, melon, zucchini, blueberries, raspberries, blackberries, avocado, broccoli sprouts, peas, sweet potato, and squash.

Probiotic bacteria can provide additional support against bloating and inflammation in the digestive tract. These friendly microbes work to reduce expression of inflammatory genes and cell signals and reduce gas, bloating, and discomfort as they improve nutrient absorption—among other critical actions. Fermented vegetables such as sauerkraut and kimchi provide excellent sources of probiotics. Lacto-fermented drinks such as kefir, kombucha and rice milk made with koji cultures can help, too.

Thanks to Rodale for this inspiration!

Try this kombucha recipe to strengthen summer digestion.

Kombucha

Kombucha consists of yeasts and acetic bacteria living symbiotically. It is a living culture that looks like a jelly fish or placenta pancake in a jar. It is a lightly fermented tea dating back to ancient China, which provides an excellent tonic for immunity and strengthening digestion.

Click this link for a recipe to make your own!

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Get Creative with Summer Sauces

This summer, try to preserve the abundance from your gardens or local farms to enjoy on cold winter days. These three sauces are wonderful fresh and keep well, too. 

To preserve them, just sterilize half pint mason jars and lids by pouring boiling water oven them while they are in the sink. 

Prepare a water bath by filling a soup pot with water and bringing it to a boil.

Fill jars three quarters of the way with sauce, screw on the lid, and place in boiling water for 5 minutes. 

Extract, set aside, and test the lids 24 hours later. 

Lids need to resist the touch in order to be completely canned.

If a lid bows when pressed, eat that jar right away of freeze it.

Click this link for an easy oven canning

method for cooked sauces (like tomato, apple, and jams).

PARSLEY CASHEW SPREAD

Coarsely chop:

  • 1 bunch fresh parsley (about 2 packed cups)

  • 1 clove garlic

  • Place in a food processor with:3 tablespoons olive oil

  • 1 tablespoon lemon juice

  • 1/2 cup cashews

  • a generous pinch of sea salt

Blend well.

Enjoy with toast, over pasta or cooked rice, or as a side salad.

GET CREATIVE: Add dill and serve over boiled potatoes. Grate carrots into the sauce, blend in a blender, and serve as a dip for steamed broccoli.

CILANTRO TAHINI SAUCE

Chop 1 bunch fresh cilantro (about 1 ½ packed cups).

Place in a blender with:

  • 1 tablespoon olive oil

  • 1 tablespoon lime juice

  • ½ teaspoon coriander

  • 1/4 teaspoon sea salt

  • 2 tablespoons tahini

Blend well.

Try it with pinto beans and corn tortillas or black bean soup and corn bread.

Click here for recipes.

GET CREATIVE: try mixing cilantro with ¼ cup shredded coconut, 1 tablespoon coconut oil, 1 tablespoon lime juice, and 1 tablespoon tamari (fermented soy sauce).

BASIL SUNFLOWER SAUCE

Coarsely chop:

1 bunch fresh basil (about 2 packed cups)

1 clove garlic

Place in a blender or food processor with:

  • ¼ cup sunflower seeds

  • 2 tablespoons olive oil

  • 1 tablespoon lemon juice

  • a generous pinch of sea salt

Blend until smooth.

Try it with sliced tomatoes and goat cheese.

GET CREATIVE: Use walnuts instead of sunflower seeds. Add 1/4 cup parmesan cheese. Try using sacred basil (tulsi) and coconut oil instead of basil and olive oil. Add a tablespoon of raw honey, blend, and serve over ice cream.

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