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 Alison's Recipe of the Month
Roasted Brussels Sprouts
1 lb brussels sprouts
1 cup raw pecans
1 tsp Herbs de Provence blend (thyme, savory, rosemary, lavender)
olive oil (about 2 tbsp.)
sea salt
black pepper to taste
Clean and trim the ends off of 1-2 lbs brussel sprouts. Slice in half or quarter.
Add 1 cup raw pecans and drizzle olive oil over sprout-pecan mixture.
Add Herbs de Provence blend, some sea salt and cracked black pepper.
Place mixture on a parchment-lined baking sheet and bake at 350 degrees for 30 minutes or until pecans are toasted and sprouts are golden and fragrant
Rutabaga Oven Fries
1 large rutabaga
2 tbsp olive oil
1 tsp lemon pepper
1 tsp garlic powder
¼ tsp cayenne pepper
½ tsp paprika
1 tsp sea salt
Peel rutabaga and slice into large rounds.
Cut into thick matchsticks using a sharp knife or a mandoline slicer. Coat with olive oil and seasonings. Bake on parchment paper-lined baking sheet for 20 minutes at 400 degrees or until tender and crisp.
Broccoli Rabe with Sausage
1 large bunch of broccoli rabe, washed, chopped and ends trimmed
1 large red onion, peeled and cut into half-moons
2 tbsp extra virgin olive oil
1 large apple (Granny Smith is best) cored and sliced
6 sausages (organic turkey, chicken, venison or vegetarian-style), cut into thick slices
3 cloves garlic, crushed
1 tbsp balsamic vinegar
salt, cracked black pepper
Steam broccoli rabe just until tender and still bright green, then drain and set aside.
In a skillet, sauté onion on medium heat until caramelized.
Add apple slices and sausage. Cook until tender.
Add garlic, vinegar, salt and pepper. Continue cooking until everything is fragrant.
Pour apple-sausage mixture over broccoli rabe, stir briefly then serve.
Optional: Stir in 2 cups of cooked white cannellini beans just prior to serving.
October: Curried Butternut Squash-Mushroom Soup
1 med. Butternut squash, quartered and de-seeded
1 Macoun apple, quartered and de-seeded
1 cup chick peas, cooked
1 can Lite Thai Coconut Milk
2 cups water
1 med. yellow onion
2 cups baby Portobello mushrooms, cleaned and sliced
5 cloves garlic, pressed
2 tbsp. curry powder
1 tsp. salt
1 tsp. chipotle pepper powder
2 tsp. organic butter or coconut oil
1. Steam the squash and the apple until the peels easily separate from the flesh.
2. Remove squash and apple from steamer, let cool.
3. Using a knife, remove peels from squash and apple. Mash squash and apple in a large bowl until soft.
4. In a saucepan, heat the butter or coconut oil and sauté the onion until translucent.
5. Add chick peas, mushrooms, water and coconut milk. Simmer 10 minutes or until mushrooms are soft.
6. Add mashed squash and apple. Add spices and garlic.
7. Simmer 15 minutes longer. Adjust seasonings to your taste.
April is SOY Foods month
In honor of the humble soybean, here are a couple of recipes which feature fermented soybeans. I prefer these fermented forms of soy because of their superior digestibility and nutritional profile. Fermented foods have long been a part of human culture and are traditional healing foods in places like Indonesia (tempeh) and Japan (miso). Fermenting soy also eliminates any anti-nutrients that are found in soy, making them suitable for daily use.
Basic Miso Soup
This is my basic miso soup recipe that I have been making for years. It is a great food to eat when you are feeling ill or just want a light meal.
1 large organic carrot, diced
1 large onion, diced
2 scallions, chopped
¼ lb tofu, cubed (preferably The Bridge brand)
6 inch strip of wakame sea vegetable, soaked in 1 cup of water (for several minutes, until softened) and chopped
1 tbsp. organic toasted sesame oil
sweet miso paste (1/4 cup or to taste) thinned with a little water
4 cups water
• Saute onions and carrots in sesame oil.
• Add the soaked, chopped wakame and tofu.
• Add water and simmer on low until everything is tender.
• Remove from heat, add miso to taste.
• Top with scallions and serve.
Add one or more of the following options: chopped fresh cilantro, ginger root, garlic, sesame seeds, cayenne pepper. Add any other vegetables you desire, such as kale, mushrooms, etc. Add cooked buckwheat soba noodles or rice if desired for a more substantial soup.
Tempeh Salad
Use this salad to stuff sandwiches, wraps, pita bread or serve on a bed of lettuce for a protein-rich, high fiber meal
1 package of tempeh, cubed, steamed lightly and cooled.
1 organic carrot, diced
1 stalk celery, chopped
1 large scallion, finely minced or fresh chives/chive blossoms, minced
2 tbs. fresh dill weed, minced (or 1 tsp. dried)
1-2 tbsp. grape seed or olive oil mayonnaise
1 tsp. prepared Dijon mustard
salt and pepper to taste
• Steam tempeh for 2-3 minutes and let cool.
• Mash tempeh with a fork, coarsely.
• Add the remaining ingredients and mix all together.
• Adjust seasonings to your taste and serve.
Are you being proactive this month? Did you sign up for my Whole Body Detox Program? If you are one of the select group who really takes charge of their health, then you will love these detox recipes. If you didn’t sign up yet, there is always today to pick up that phone or shoot me an email! Here are some detox recipes for you to try:
Kale Gazpacho (adapted from “Energy Soup” recipe in “The No-Grain Diet”, by Dr. Mercola)
1 cucumber, peeled and chopped
1 stalk celery, minced
½ bunch kale, rinsed, stems removed, and torn into pieces
Juice of 1 lemon
2 tbsp minced, peeled fresh ginger root
1 tbsp minced garlic
4 sprigs fresh flat-leaved parsley
1/8 tsp cayenne pepper
1 ½ cups water
1 avocado, peeled with pit removed
½ cup fresh cilantro, chopped
2 scallions, chopped
sea salt to taste
Process all ingredients (except cilantro and scallions) in a food processor and add more water as needed to reach desired thickness. Stir in cilantro and scallions, refrigerate until ready to serve. Serves 4.
Fruity Quinoa Hot Cereal
3 cups organic apple juice or pear juice
¼ tsp sea salt
1 cup red quinoa, rinsed and drained
¼ cup dried apricots, finely chopped
¼ cup dried blueberries
¼ cup dried papaya, finely chopped
¼ cup dried cranberries
1 tsp ground cinnamon
flax oil, as desired
almond milk, as desired
Bring the juice and salt to a boil in a medium saucepan. Stir in the quinoa, dried fruits, and spices. As soon as the mixture returns to a boil, turn down the heat and cover. Cook for 15-20 minutes. Add more juice if cereal is too thick. Drizzle flax oil on top and serve with almond milk. Serves 4.
Raw Beet Salad
2 medium organic beets, washed, peeled and grated
1 organic lemon –juiced
1 tbsp. grated, peeled, fresh organic ginger root
1 tbsp. black sesame seeds
sea salt to taste
Grate beets over a bowl. Squeeze lemon over beets and add grated ginger. Toss with black sesame seeds and salt to taste. Eat one or two cups daily as part of a liver detox.
| September - Flax Pancakes with Apple Butter |
This fabulous breakfast treat is my adaptation of a recipe from The Healthiest Meals on Earth, by Johnny Bowden, Fair Winds Press, 2008. It is high in fiber, healthy fats and protein, while being low in sugar and starchy carbohydrates. This just might be the ultimate comfort diet food!
• 1 cup flax seed meal
• 1 cup vanilla whey protein ( Vanilla Whey Cool by Designs for Health)
• ¼ cup ground oats (grind in food processor or blender)
• 1 tsp cinnamon
• 1 cup plain 0% fat Greek yogurt
• 2 organic eggs
• 3/4 tsp. baking soda
• ½ tsp salt
• 2 tbsp. apple butter—per pancake
Mix dry ingredients together. In a separate bowl, mix all wet ingredients (except apple butter) together. Whisk wet ingredients into the dry ingredients until thoroughly moistened. Oil a skillet and cook pancakes on medium-low temperature until bubbles form on the top and sides are dry, then flip. Serve with apple butter on top. Pancakes can be refrigerated then re-heated in a toaster or toaster oven as needed. Makes 6 large or 12 smaller pancakes.
One large pancake contains: 179 calories, 16 grams of protein, 5 grams fiber, 20 grams carbohydrate and 5 grams of fat.
Mediterranean-Style Sprouted Beluga Lentil Salad
Looking for a quick and easy summer salad that packs a powerful fiber and protein punch? Try sprouted lentils. Sprouting increases the digestibility of this friendly legume and adds crunch as well as culinary interest.
Ingredients:
• 6 oz package of black beluga lentils—Boxed Goodes brand, soaked & sprouted
• 6 oz pitted black olives-- chopped
• 1 cup chopped mixed yellow and red tomatoes (preferably local)
• 4 oz feta cheese – crumbled
• 4 tbsp. cold pressed extra virgin olive oil
• 1 lemon-- juiced
• ½ cup finely chopped fresh basil
• ½ cup finely chopped fresh flat-leaved parsley
• 2 tsp garlic powder or 1 bulb fresh garlic, crushed
• 1 small onion, minced
• 2 tbsp balsamic vinegar
• 1 tsp sea salt
Method:
1. Soak lentils overnight in water. In the morning, rinse and drain lentils. Place lentils into a jar and rinse / drain daily for 2-3 days. When lentils have “tails” slightly longer than the lentil itself they are ready to use.
2. Toss all ingredients together in a bowl and refrigerate for at least 45 minutes before serving. Serve as a cold salad for breakfast, lunch or as a side for dinner. Serves 8
Guilt-Free Italian Cream Soda Float
Here is a fun summer drink that satisfies the craving for something cold, sweet and refreshing without the fat and calories.
Ingredients:
• 1 cup unsweetened So Delicious coconut milk
• ½ dropper- full of Sweet Leaf Liquid Stevia extract—vanilla crème, chocolate or other flavor
• 1 cup of Field Day Italian Sparkling Water (a GreenShare Special for July!)
• ½ cup Arctic Zero vanilla flavored frozen dessert
• ice
Method:
1. In a glass mix together coconut milk and stevia liquid extract. Adjust to taste—add more stevia extract if desired. Stir well.
2. Add ice and seltzer water. Stir.
3. Top soda with ½ cup Arctic Zero.
4. Drink with a straw--- guilt free!
Serves 1
(One serving has 92 calories, 9 grams sugar, 5g protein, 5g fat)
Buckwheat Granola
3 cups buckwheat groats 1/2 cup coconut oil
1 cup almonds 1/2 cup almond butter
2 tsp cinnamon
1. Soak raw buckwheat groats and almonds in water overnight
2. The following morning drain then rinse the groats and almonds.
3. Melt coconut oil and almond butter together in a saucepan.
4. Mix drained groats and almonds into melted ingredients, stir and coat. Add cinnamon. Mix well.
5. Spread buckwheat mixture onto a dehydrator tray and dehydrate until the granola has dried and turned crisp or use a low temperature oven (200 degrees). Remove when dry and crisp, let cool.
6. Store cooled granola in an airtight container
Buckwheat-Flaxseed Blueberry Pancakes
Serves 6 (makes twelve 5-inch pancakes) / Ingredient tip: Rich in omega-3 fatty acids, high-fiber flaxseeds offer nutrient benefits only when ground (whole flaxseeds pass right through), so opt for the most finely ground flaxseeds you can find, or grind your own in a coffee grinder.
Toppings
2 cups (one 8-ounce pack) strawberries, thawed if frozen
2 tablespoons light agave nectar, divided
3/4 cup low-fat plain yogurt
1/4 heaping teaspoon finely grated orange zest
Pancakes
1/2 cup buckwheat flour
1/2 cup ground flaxseeds
1/2 cup all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
2 tablespoons light agave nectar
2 large eggs
2 tablespoons vegetable oil
1 1/2 cups low-fat buttermilk
1 cup (one 4.4-ounce pack) blueberries, fresh or frozen
1. For toppings: Quarter strawberries, then stir in 1 tablespoon agave nectar. Set aside. Stir 1 tablespoon agave nectar and orange zest into yogurt. Cover and refrigerate.
2. For pancakes: Sift dry ingredients together into a medium mixing bowl. In a separate bowl, whisk together agave, eggs, oil, and buttermilk. Whisk wet mixture into dry ingredients until just incorporated. Do not overmix.
3. Heat a skillet over medium heat. Brush lightly with vegetable oil, then drop about 1/4 cup batter onto skillet. Cover with blueberries (no need to thaw if frozen). Fill skillet with as many pancakes as will fit, leaving a small space between. Cook until set around edges, 2–3 minutes. Flip and cook for another 1–2 minutes, until cooked through. Top each pancake with a dollop of yogurt and a scoop of strawberries.
(from Delicious Living Magazine, used with permission)
Kasha with Wild Mushrooms
• 1 cup dried kasha
• 2 cups water
• 1/2 lb mushrooms—preferably mixed wild mushrooms
• 2 large red onions
• 2 tablespoons olive oil
• 1 egg
• 1 tbsp. sweet white miso—dissolved in ¼ cup water
• 1 tsp. thyme
• 1 tsp sage leaf (rubbed)
• 1 tsp. Celtic sea salt
• dash cayenne pepper
1. In a skillet, sauté onions and mushrooms in olive oil until caramelized.
2. Beat egg in a bowl and add the dried kasha. Mix together.
3. Add kasha-egg mixture to a hot skillet and stir until kasha kernels have separated.
4. Once kernels have separated, add kasha to onion / mushroom mixture. Add water, miso and seasonings.
5. Cover and turn heat to low. Let sit until all water has been absorbed. Serve as a side dish or top with some vegetables and tofu or chicken and have it as a meal.
In honor of Earth Day (April 24, 2010) this month I am featuring information on home-made house-cleaning products. It is not difficult to make your own earth- friendly products out of a few simple ingredients. I like to use essential oils in my products. Choose oils based on their healing properties, so that cleaning becomes an aroma-therapeutic experience! Here are a few of my favorites:
Basil-Scented Kitchen & Bathroom Soft Scrub
1 cup baking soda
1 cup liquid soap (Dr. Bronner’s or Ecover dishsoap)
2 tsp basil essential oil
Mix together well. Store in a jar and scoop out 1-2 tbsp. to use as a soft scrub for the sink, the tub, toilet, stove tops, etc. The basil essential oil is uplifting to the mood and enhances memory. You will love to clean once you try scrubbing your house with this cleanser!
Lavender-Lemon Carpet Freshener
Mix one cup of baking soda with a ½ teaspoon each of essential oils of lavender and lemon. Sprinkle on carpets before vacuuming to freshen the air and absorb bad odors.
Tea Tree Laundry Booster
Did you know that tea tree oil can be added to the laundry to help kill dust mites? One teaspoon of the essential oil is added to the wash to help destroy these allergy-provoking critters. If you suffer from dust mite allergy, make sure to wash your pillow too. Dry it for several minutes on high heat to destroy mites.
Tea Tree Disinfecting Spray
A simple house cleaning spray can be made by combining 1 cup white vinegar with 3 cups water and 1 teaspoon of tea tree essential oil. Other essential oils can also be added, such as lavender, lemon or grapefruit. Shake well before using and spray on all cleanable surfaces. Tea tree kills dust mites and is a great disinfectant for the whole home.
Chemical-Free Shampoo
1 cup unscented castile soap (Dr. Bronner’s)
1 cup aloe vera gel
1 cup water
2 tsp jojoba oil
1 tsp essential oils of your choice (rosemary, lavender, sage, peppermint, tea tree, bay, vetiver, jasmine, rose, lemon, etc.)
Mix all together and store in a re-used shampoo bottle. Shake well before using to disperse the essential oils. If your hair is very dry, add more jojoba. If it is oily, use less. This really cleans your hair and is completely chemical free!
Safer Ant Repellents
For years I have been using packets of the artificial sweetener Aspartame (Equal) to repel carpenter ants. Simply open up a packet and sprinkle the powder wherever you find ants (under cupboards, around baseboards, on decks, etc.) This really works—ants will literally disappear from your home! You don’t need to use very much either—a packet or two per location will do. Aspartame was developed after its accidental discovery by insecticide researchers. For more information about artificial sweeteners, read Sweet Deception, by Dr. Joseph Mercola. Black pepper is another non-toxic option. Sprinkle black pepper around ant-infested areas and watch them disappear!
Mouse Repellent
Peppermint essential oil is a tried and true way of relocating these sometimes pesky critters. Douse a few cotton balls with the essential oil and place wherever mice are unwelcome. The oil does not harm the animals and safely repels them.
For more information on living green, see the EWG Healthy Home Checklist and take a survey of your home environment. What areas of your life could be “greener”? This Earth Day, commit to making one positive change that benefits your health and that of our Earth.
Spring will soon be here and now it is time to start eating lighter fare, such as more cleansing bitter greens in soups and salads. Here are a few recipes with Super foods to help aid liver and kidney detoxification.
1. Borscht (Cold Beet Soup)
Beets are a traditional healing food for the liver. This cold soup is a great way to get more beets into your diet! Serve with a crusty slice of rye or sourdough bread—try bread from the Bantam Bakery for a great local taste.
Ingredients:
5-7 organic medium-sized beets, scrubbed and sliced
2 cups organic carrots, scrubbed and sliced
1 large red onion, chopped
1 orange, juiced
1 lemon, juiced
¼ cup raw apple cider vinegar (Braggs)
2 tbsp. olive oil
2 cloves garlic, crushed
1 tsp. caraway seeds, crushed
1 small bunch dill weed, minced finely
Celtic sea salt and fresh ground pepper, to taste
Method:
1. Saute beets, onion and carrots in olive oil until tender. Add garlic.
2. Add 1 quart water, orange juice, lemon juice and vinegar.
3. Bring to a boil, then reduce heat and let simmer 10 minutes.
4. Remove from heat, let cool slightly, then add dill, caraway seeds, salt and pepper.
5. Serve cold with a dollop of plain Greek yogurt or sour cream on top.
May be pureed if desired. Serves 4-6.
2. Asparagus-Watercress Salad
Here is a simply delicious way to get the cleansing power of raw asparagus and watercress into your diet . For more information on the healing benefits of asparagus, visit my friends at the Natural Princess and read my article on “Asparagus as Food & Medicine”.
www.http://thenaturalprincess.com/nutrition.html
Ingredients:
1 bunch of asparagus, with the bottom 3 inches trimmed off
1 bunch of watercress, de-stemmed and torn into bite-sized pieces
1 organic lemon, juiced
1 organic lemon, zested
Celtic sea salt and fresh ground pink or red peppercorns to taste
¼ cup olive oil
Method:
1. Trim asparagus and slice diagonally into very thin slices.
2. Whisk together lemon juice, lemon zest, olive oil, salt and pepper
3. Toss asparagus and watercress leaves with dressing and marinate for several hours before serving. Serves 4
3. Arugula Salad with Raspberry-Lime Vinaigrette
A spring salad to balance all six tastes. According to Ayurvedic healing, we need all six tastes in our diets to enhance digestion and maintain a healthy dosha balance in the body.
Ingredients:
1 bunch of arugula, washed trimmed and torn into bite-sized pieces (PUNGENT/BITTER)
2 oz of feta cheese (SALTY)
1 pint of fresh raspberries (SOUR /SWEET)
¼ cup walnut oil (SWEET/ ASTRINGENT)
¼ cup lime juice (SOUR)
2 cloves fresh garlic (PUNGENT)
½ cup walnuts, halved (ASTRINGENT)
Method:
1. In a blender, blend walnut oil, garlic, lime juice and 1 cup fresh raspberries together.
2. Drizzle dressing over arugula, goat cheese, the rest of the raspberries and walnuts.
3. Toss well before serving. Serves 4
4. Blood Orange-Fennel Salad
I am in love with New Morning’s crop of organic blood oranges! Blood oranges are a non- GMO variety of the common orange, Citrus sinensis. Although they are pleasantly tart, this fruit is NOT a botanical cross between an orange and a grapefruit (although they do taste like they might be!) Here is a detoxifying, healthful salad that aids digestion and helps with weight loss. Parsley is a great kidney- supportive herb that is rich in minerals, such as calcium. It is high in cleansing chlorophyll and several vitamins as well. Fennel and orange are both digestive aids which help keep acid reflux and indigestion at bay.
Ingredients:
1 large bulb of fennel
4-5 blood organic blood oranges, peeled, sectioned and halved
1 bunch of flat-leaved Italian parsley, minced
1 large scallion, finely minced.
2 tbsp. extra virgin, cold-pressed authentic olive oil
sea salt and cracked black pepper to taste
Method:
1. Chop fennel, prepare blood oranges and mince parsley and scallions.
2. Combine all together and drizzle olive oil over the top.
3. Add salt and pepper as desired.
*Did you know that the deep purple color of blood oranges is due to the presence of heart-healthy antioxidants called anthocyanins? Anthocyanins are also responsible for the deep purple color of blueberries!
** Did you know that orange peels are used in Traditional Chinese Medicine to “pull rebellious stomach qi downward”? Extracts of orange peel are used to treat heartburn. Chew on some organic orange peels if you are experiencing indigestion. This folk remedy is also very good for nausea, bloating and stomach discomfort.
March
Gluten Free, Dairy Free Chocolate Mousse
I created this recipe for my gluten free, dairy free friends who wanted a decadent dessert without any added sugar. The Indian inspired flavors of saffron, cardamom and pure rose water and the lack of refined sugar make this a lovely treat without any of the guilt! Although high in fat, this dessert contains omega 3s from salba, heart healthy monounsaturated fat from almonds and is rich in lauric acid from coconut. Enjoy!
Step One: In a saucepan, combine the following and bring to a boil:
8 large pitted Medjool dates
¾ cup food grade rose water
1 pinch saffron
1 tsp. vanilla extract
8 cardamom pods, husks removed and seeds ground
½ tsp cinnamon powder
Cover mixture and simmer for 10 minutes on low heat.
Step Two: In a large bowl, combine all of the following together and mix well:
½ cup extra virgin organic coconut oil (Barlean’s brand), melted
4 tbsp. almond butter
5 tbsp. raw cacao powder (Navita’s Naturals brand)
Step Three: Add liquid and softened dates from step one to coconut-oil, almond butter and cacao mixture. Mix well. Add the following and mix vigorously:
4 tbsp. Salba seeds
1 ½ cups unsweetened coconut milk beverage (So Delicious brand)
Step Four: Pour mixture into a blender and process on high speed until smooth. Pour back into the bowl and keep mixing vigorously every 10 minutes until mousse has thickened. Cover with plastic wrap and chill overnight.
To Serve: Stir vigorously for a few minutes, then spoon mousse into a dish, top with sliced almonds, coconut and grated orange peel and or chopped crystallized ginger root.
Serves 8-10
Nutrition Information Per Serving:
Calories 236
Fat 17 g
Carbohydrates 20g
Fiber 5 g
Protein 3 g
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