Archive for Recipe

Healthy living food recipes.

Recipe: Blue Corn Tortillas

Recipe: Blue Corn Tortillas

This is a simple way that I have found to make a quick version of a healthy corn tortilla. Yes, I looked for a good recipe online, then modified it.

Here are the ingredients listed in the original recipe (image linked to recipe page):

My Hubby and I are following the BALi Food Plan (congratulations, Dr. Roby Mitchell, for its recent patent) and want to avoid any refined flours. I’m also not interested in experimenting with the taste of nutmeg on my corn tortilla while the Mexican-Style frittata is already being prepared. Here’s my modified ingredient list:

3/4 cup Organic Blue Cornmeal
3/4 cup water, boiling
Himalayan Sea Salt (to taste)
Homemade Pepper Blend (to taste)
Coconut oil (to grease the skillet and my hands)

Here’s what I did:

Added cornmeal to mixing bowl
With a wooden spoon, I mixed in the boiling water. I measured out 3/4 cup of boiling water, but only added as much water as I needed to obtain the consistency that I wanted. I switched over to a spatula as it became quick sticky.
Once the mixture cooled (around 3-4 minutes), I rolled out 2″ and 3″ balls patties (I was experimenting to see what size we would like best) and placed each patty on the hot, greased skillet. As the bottom browned, I flipped it over and started to gently flatten them with a spatula, and continued this process until they were flat enough for our liking.
I sprinkled the tortillas with the sea salt and the pepper blend while they were cooking.
The entire process took only a few minutes and they were great!

Recipe: Roasted Broccoli With Garlic

July 3, 2015

Recipe: Roasted Broccoli With Garlic

This recipe was inspired by paleogrubs.com. We were in a hurry and needed a quick dinner. We made fish for me, chicken for Gushin, and this wonderful roasted broccoli and garlic dish.

Here’s how we made it:

Ingredients

2 small heads of broccoli, cut into florets
3 tbsp olive oil
6 HUGE cloves of garlic, minced
sea salt to taste
Homemade-Pepper Blend
juice of one small lemon

Instructions

Preheat the oven to 400 degrees F.
Wash & cut broccoli into small pieces
Chop garlic into small pieces
In a large bowl, toss the broccoli with olive oil, salt, pepper blend and garlic.
Spread the broccoli/garlic mixture in a single layer on a baking sheet. (We used stoneware).
Bake until florets are tender enough to pierce with a fork and the edges are browning, about 15 minutes.
Turn once halfway through the baking process.
After baking, squeeze lemon juice liberally over the broccoli before serving.

Recipe: Cottage Cheese with Walnuts and Green Olives

June 18, 2015

Recipe: Cottage Cheese with Walnuts and Green Olives

When I was in high school, I used to visit the Violin Specialty Shop on Lemon Avenue in Dallas. Mr. Ernest Lindsay, and his wife, Thelma, were the proprietors. Mr. Lindsay was a paraplegic who made the most amazing violins I ever played. My friends and I used to go to their shop and play violin for them. On a routine basis, I would take Mrs. Lindsay to lunch at the local Wyatt’s Cafeteria, where she would order a slice of tomato with mayonnaise and her favorite cottage cheese salad. It soon became one of my favorites.

Ingredients:

1 cup Cottage Cheese
1/4 cup Walnut Pieces, toasted
1/4 cup sliced or chopped green olives (with red pimentos)

Optional:

1/4 cup Crumbled Feta Cheese (optional)
1/2 cup red pepper strips (optional)

Instructions: Mix all of the ingredients in a mixing bowl. You can enjoy it on its own, or you can eat it on a rice cake, crackers, or over salad greens to make a nice dinner salad. If you want a salad dressing, I have found that a Balsamic Vinaigrette Dressing works well with this recipe.

Home-Made Pepper Blend

June 12, 2015

Home-Made Pepper Blend

We use a lot of spices in our cooking.

One of my Hubby’s favorite seasonings has been a Six-Pepper Blend. For a long time, we were unable to find it, so when we did, my hubby was VERY happy. That is, until we stopped to read the ingredients on the label! We walked down the aisle at the store reading every label and were disappointed in what we saw. Here are the ingredients to the commercially prepared blend:

The first ingredient listed is SALT! Who needs it? The other ingredients which were questionable are: ‘other spices’, citric acid, and plant extractives. Do we really know what that means?

I returned home from the grocery store on a mission. I wanted to make a home-made blend that my Hubby would love. Here it is!

Combine the following in a jar:

3 oz red chili pepper (1.5 Tbspn)
6 tablespoons crushed red pepper flakes
4 tablespoons ground black &whitepepper
2 tablespoons paprika
1 TBSPN granulated garlic
1 TBSPN onion powder
1 TBSPN sea salt
1 TBSPN chili powder

I used the milling blade on our nutribullet to mill it into a powder. I’ve been asked to not mill it so finely in the future. So don’t get over-zealous with your milling tool!

Recipe: Zucchini & Mushroom No-Pasta Lasagna

May 29, 2015

Recipe: Zucchini & Mushroom No-Pasta Lasagna

The other night, my hubby and I decided to experiment with a pasta-less lasagna. It was so good that we decided to make it again last night.

Here’s how we made a zucchini & mushroom lasagna. I have not yet experimented with adding other veggies to the recipe, but I will. It was a yummy, repeatable recipe.

Ingredients

16 oz. zucchini squash
8 oz. container of mushrooms
2 cups (16 oz.) spaghetti sauce
6 oz. shredded cheese (The first time we made this, we used shredded mozzarella cheese. This time we used a shredded cheese blend. They were both good.)
1 tbsp. butter
Sea Salt & seasonings to taste

Rub the butter on the bottom of an 8″ x 8″ square pyrex baking dish.
Add zucchini strips, mushrooms, pasta sauce, and shredded cheese in layers. I criss-crossed the zucchini layers. Since I was on a time crunch and did not have time to prepare homemade pasta sauce, I bought a 16-oz. jar of organic pasta sauce. (Low sodium, no sugar added, so it needed a sprinkle of himalayan sea salt and some 6-pepper blend, for added flavor.)
Repeat the layers as follows: zucchini. mushroom, spaghetti sauce, cheese – the last layer is the cheese layer (I added the remaining sliced mushrooms as garnish).
Bake at 400 F for approximately 30 minutes (the temperature and baking time can vary.
Enjoy

Food Focus: Mesclun

May 20, 2015

Food Focus: Mesclun

What is Mesclun? I didn’t know either. That is, until we received an order from the Organic Food Coop we used to use before we bought our Tower Garden.

Here’s the Wikipedia version: “Mesclun is a salad mix of assorted small, young salad green leaves, that originated in Provence, France. The traditional mix usually includes chervil, arugula, leafy lettuces and endive, while the term may also refer to an undetermined mix of fresh and available baby salad greens,[1] including lettuces, spinach, arugula (rocket, or roquette), Swiss chard (silver beet), mustard, endive, dandelion, frisée, mizuna, mâche (lamb’s lettuce), radicchio, sorrel, and/or other leaf vegetables.”

Suggested recipe:

Mix the desired quantity of mesclun mix, add some extra arugula, sprinkle it with chopped basil,and a couple of sprigs of fresh thyme.
You can add tomatoes, avocado*, and cucumber.
For the dressing, a little bit of olive oil* with grated ginger and some citrus juice. (key lime, lemon, or blood orange).

Arugula is a good source of Protein, Thiamin, Riboflavin, Vitamin B6, Pantothenic Acid, Zinc and Copper. It’s high in Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium and Manganese.

Chervil is low in Sodium. It is a good source of Dietary Fiber, Thiamin, Riboflavin, Niacin, Vitamin B6, Magnesium, Phosphorus and Selenium, and a very good source of Vitamin A, Vitamin C, Folate, Calcium, Iron, Potassium, Zinc and Manganese.

Green Leaf Lettuce is a good source of Protein, Calcium, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Iron, Potassium and Manganese. (note: use red leaf lettuce for added selenium).

*Avocado is a superfood. It is is very low in Sodium (10.5 mg) and very high in potassium (727 mg). It is FULL of healthy fats (2534mg of Omega-6 fatty acids per 165mg of Omega-3 fatty acids). It is also a good source of Dietary Fiber, Vitamin C, Vitamin K and Folate.

You can check out more nutritional information for the other mesclun ingredients at http://nutritiondata.self.com.

Check out other Raw and Cooling Salad Ideas, in an earlier post.

*Want to experiment with other salad oils? Here’s a prior post of oils & fats.

Kale, Strawberry, Almond Smoothie

March 12, 2013

Kale, Strawberry, Almond Smoothie

We are in search of low carb, healthy, smoothie recipes. Here’s one we tried today. It was yummy.

Ingredients	Calories	Carbs	Fat	Protein	Sodium	Sugar
Strawberries – Raw, 1 cup, sliced	53	13	0	1	2	8
Almonds Raw – Great Value, 2 oz (24 whole kernels = 28 grams)	320	12	28	12	0	2
Kale – Raw, 1 cup, chopped	34	7	0	2	29	0
Wholesome Sweeteners – Organic Stevia, 1 packet (1g)	0	1	0	0	0	0
Total:	407	33	28	15	31	10
Per Serving:	204	17	14	8	16	5

Here’s the breakdown:

Total Fat – 14.5g
Saturated – 1 g
Polyunsaturated – 3.7 g
Monounsaturated – 9.1g
Trans – 0g
Cholesterol – 0mg
Sodium – 15.2mg
Potassium – 276.7mg
Total Carbs – 16.2g
Dietary Fiber – 5.7g
Sugars – 4.9g
Protein – 7.7g
Vitamin A – 103.2%
Vitamin C – 148.3%
Calcium – 11.9%
Iron – 11.1%

Food Focus: Horseradish

February 8, 2013

Food Focus: Horseradish

Did you know that for centuries horseradish was thought of as a medicine and not as a condiment? In the 1500’s, it was known in England as “Red Cole” and it grew wild in several areas of the country.

Horseradish can be used medicinally as the root contains an antibiotic substance as well as Vitamin C. It has been used externally as a compress that is heat-producing and pain-relieving for neuralgia, stiffness and pain in the back of the neck. It has been used internally to treat kidney conditions which cause water to be retained by the body, as it is believed to be a very powerful diuretic.

Traditional Preparation- Recipe

1 ounce chopped fresh horseradish root
1/2 ounce bruised mustard seed
1 pint of boiling water

Allow the horseradish and mustard seed to soak in the water in a covered bowl for four hours, then strain. The above preparation concoction has been used as a diuretic (3 tablespoons, three times a day). It can also be mixed with white wine.

Home Remedy for Hoarseness

Make a syrup made from the following:

grated horseradish
honey
water

Culinary Uses

Horseradish has a sharp, mustardy taste. The condiment is made by grating the fresh root and adding vinegar. Some commercial versions add mayonnaise.

Reference & Illustration Credit: Rodale’s Illustrated Encyclopedia of Herbs, Rodale Press, 1987; Illustrator:Frank Fretz

Food Focus: Ginger

February 7, 2013

Food Focus: Ginger

Ginger has been used for centuries. It was used by the Greeks as early as 4400 years ago and by the Spanish in the 16th century. It is spicy, yet soothing and is an easily recognizable ingredient in Oriental cuisine.

Ginger is widely used in cooking and in the healing arts, as it is a safe and effective herb that:

soothes indigestion
relieves flatulence
is effective against motion sickness
promotes circulation

Chef’s Tip
Add 1 slice of peeled fresh ginger into a marinade for every lb. of meat or poultry.

Ginger is easily available fresh, powdered, or in dry pieces. To store fresh ginger, it should be refrigerated. If it is wrapped first in a paper towel and then wrapped tightly in plastic, it will keep for weeks or months.

Glenn’s Tip
Keep fresh ginger frozen until it’s ready to use. Peel it if it is not known to be organic.

Recipe for Fresh Ginger Tea:

Pour one pint of boiling water over 1 ounce of grated ginger
Steep for 5-20 minutes
Drink 1-2 cups per day, either hot or warm

Ginger is a mild stimulant which promotes circulation. On a cold day, ginger tea can warm and invigorate you. If you don’t feel like grating the ginger, just pour the boiling water on top of the rhizome. The tea won’t be as strong that way. You can sweeten it with a bit of honey or stevia. If you’re really adventurous, you can add a bit of grated fresh turmeric root to the tea. That will increase the anti-inflammatory properties of the tea. Cheers!!!

Reference: Rodale’s Illustrated Encyclopedia of Herbs, Rodale Press, 1987;

It Burns So Good!

February 1, 2013

It Burns So Good!

Last month, on Rosh Chodesh (the New Moon), I joined hundreds of people across the globe in a “virtual” event. I was invited to the Master Tonic Party. Ok, so it sounds pretty weird. Actually, it was tremendous fun!

I have been asked by many of my friends to post the recipe, so here it is:

Master Tonic Ingredients

1 part fresh chopped or grated garlic cloves
1 part fresh chopped or grated white onions, or the hottest onions available
1 part fresh grated ginger root (increases circulation to the extremities)
1 part fresh grated horseradish root (increases blood flow to the head)
1 part fresh chopped or grated Cayenne peppers, Jalapenos, Serranos, Habeneros, African bird peppers….any combination of the hottest peppers available

The garlic cloves and onions are antibacterial, antifungal, antiviral, antiparasitical. The ginger root increases circulation to the extremities. The horseradish root increases the blood flow to the head. More on the various peppers in a future blog post. Come back soon.

In lieu of the horseradish, I used Daikon radishes, as I had those on hand and was on too tight a schedule to run to the market and buy the horseradish.

Try to use fresh organic ingredients, whenever possible.

Here are the instructions, as I received them:

Fill a jar 3/4 full with equal amounts of the garlic, onion, radish, ginger and peppers.
Top it off with raw, unfiltered, unbleached, non-distilled, organic apple cider vinegar.
Cover it well
Store it in a cool pantry for a period of two weeks.
Shake it daily. Shake it well. At least once per day. Twice daily would be great.

Ready To Be Stored Away For 2 Weeks

This recipe whould be prepared during the NEW MOON and strained & bottled on the FULL MOON (approximately two weeks). The mixture should be strained well before bottling it.

I decided to get a bit creative. Here are the steps that I took:

Strained the entire amount through a large-mesh sieve
Strained the fluid through a fine-mesh sieve
“nutri-blasted” the remaining pulp in batches by filling the large nutribullet cup 3/4 full with pulp and additional apple cider vinegar to the “fill line” and processing it until smooth.
Strained the nutri-blasted pulp through the two sieves
Strained the residue through a cheesecloth bag
Placed the dry pulp on a stone tray and placed it in the oven to dry at a temoerature of 115F
The last step was interesting because I had to manually squeeze the cheesecloth bag to obtain all of the remaining fluid. WARNING: USE GLOVES OR A PLASTIC BAGGIE OVER YOUR HANDS TO PROTECT YOUR SKIN.
Bottle the liquid & label the bottles.

Here are the pictures of the results:

Ready To Be Labeled

Once dry, the residue can be milled to a fine powder that can be used as a seasoning.

Residue Can Be Used As Seasoning

L’Chaim!!!!

Recipe: Strawberry Yogurt Smoothie

February 29, 2012

Strawberry Yogurt Smoothie

Prep Time: 5 minutes

Yield: 2 servings

Ingredients

1 cup vanilla yogurt (or 1 cup plain yogurt with a dash of stevia and 1 tsp vanilla extract)

1 cup strawberries

Directions

Mix in blender for 1-2 minutes and serve.

Note: You can add other ingredients for added nutrition such as nuts, a banana, a spoonful of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.

Recipe: Roasted Squash Soup

December 21, 2011

Roasted Squash Soup

Last night, Dennis & I attended our neighborhood Crime Watch Patrol pot-luck dinner. I made a delicious roasted squash soup that became quite a hit. In response to the requests for the recipe, I am posting the following “non-recipe” recipe. You’ll understand why I am calling it a “non-recipe” in a moment.

Ingredients:

winter squash
onions
olive oil &/0r coconut oil (you can use butter or any other oil you choose)
coconut milk (if possible, please use organic coconut milk.)
water &/or vegetable or chickenbroth
sea salt
black pepper
red pepper flakes
saffron seasoning powder
curry seasoning powder

Notice that you don’t see any amounts listed. That’s why it’s a “non-recipe”. You can decide exactly how much of each ingredient you want to add. I made a HUGE pot of soup (4 quarts). For that amount of soup, I used 2 medium sized butternut squash, three large acorn squash and two very large onions. I also used a full can of coconut milk. I also used water instead of the vegetable or chicken broth).

Here is the method:

Preheat the oven to 400.
Wash and cut each squash lengthwise.
Remove the seeds. These can be washed and dried for later roasting, if you desire.
Rub each piece of squash with a little bit of olive oil
Place flesh side down onto a baking tray or Pyrex
Roast until they are soft and easily punctured by a fork or toothpick. (Approximately 45 minutes)
Remove from the oven and allow them to cool to room temperature.
While the squash is in the oven, saute the onions (which have been chopped) in oilve oil and/or coconut oil (I use a combination) until they are caramelized.
Allow the onions to cool to room temperature.
Remove the flesh from the squash and add to a food processor or blender.
Add the sauteed onions
Add just enough water &/or vegetable broth to the blender or processor to make a thick, pourable paste.
Transfer the contents into a soup pot and cook over a low flame.
Add enough coconut milk to make it creamy. You can also add additional water and/or broth to make it the perfect consistency for YOU.
Season with the sea salt, saffron powder, curry powder, red pepper flakes and black pepper (to taste).
Allow it to simmer for at least 15 minutes so that the flavors can really shine through.
Serve it hot and ENJOY!

Middle-Eastern Style Lentil Soup

December 10, 2011

Middle-Eastern Style Lentil Soup

Yield: 4-6 servings

Ingredients

2 Tbsp. extra-virgin olive oil
2 large onions, cut into medium dice
2 cloves garlic, minced
2 tsp. ground coriander
1 tsp. ground cumin, preferably ground from whole seeds toasted in a dry skillet
1 tsp. ground turmeric
1/2 tsp. sweet paprika
1 1/2 tsp. kosher salt
1/2 tsp. ground black pepper
7 cups vegetable broth or water
2 cups dried red lentils, picked over, washed, and rinsed
~ Pinch of red-pepper flakes

Directions:

In a large cooking pot, saute the onions in the heated olive oil until caramelized (tender). Add the garlic, coriander, cumin, turmeric, paprika, salt, and pepper, and cook for another minute.
Add the broth (or water) and heat to boiling.
Stir in the lentils, cover the pot, and cook until the lentils are tender.
Stir in the pepper flakes, cover, and cook on high for 10 minutes.
Serve hot.

Although I have never used cinnamon in this recipe, it is traditional in some Middle-Eastern cultures to add cinnamon, parsley, cilantro or tomatoes to this recipe. These are all healthy additions which introduce subtle flavors. Have fun with this recipe and try it with different herbs & spices.

This dish can be served over rice* and topped with additional caramelized onions. A nice complementary side dish is a cucumber/yogurt/garlic sauce which can be made by combining plain yogurt with crushed garlic and finely chopped cucumber, a dash of olive oil, salt, pepper (dill or mint garnish is optional).

*Note – preferably brown rice that has been soaked prior to cooking.

Recipe: Coconut Milk

November 20, 2011

Recipe: Coconut Milk

Coconut milk is not the liquid inside the coconut. It is the liquid that is extracted from the flesh of the coconut. It can be made at home from fresh, dry or creamed coconut. In this recipe, we will use half a fresh coconut.

Grate the flesh of half a fresh coconut into a bowl.
Cover it with 10 ounces of boiling water and let it cool.
Extract as much liquid as possible by using a sieve (or by squeezing it).
Repeat the process as desired. Please note that each time the liquid being extracted will bet thinner.

Coconut milk will separate if allowed to stand. If it does, simply stir it. Use it quickly because it does not keep well.

Note: the same process can be followed when using desiccated coconut.

Coconut milk will separate if allowed to stand. If it does, simply stir it. Use it quickly because it does not keep well.

Best Season:

Green Coconut – Summer
Ripe Coconut – Winter

Recipe: Thai-spiced Winter Squash Soup

November 15, 2011

Thai-spiced Winter Squash Soup

Serves 4-6.

2 lbs. (1 kg) Winter squash – acorn, butternut, hubbard, turban, small pumpkins
3 tablespoons butter or olive oil
1 14-ounce can coconut milk
1 teaspoon (or more) red Thai curry paste water
2 teaspoons fine grain sea salt (or to taste)
Water or vegetable stock to thin soup to desired consistency

Preheat the oven to 375 degrees and place the oven racks in the middle.

Carefully cut each squash/pumpkin into quarters. Scoop out seeds and fibrous material. Brush each piece of squash with butter or olive oil, sprinkle with salt, place skin sides down on a baking sheet, and put in the oven. Roast for an hour or until the squash is tender throughout.

When the squash are cool enough to handle, scoop it into a large pot over medium heat. Add the coconut milk and curry paste and bring to a simmer. Remove from the heat and puree with a hand blender, you should have a very thick base at this point. Now add water or vegetable stock one cup at a time pureeing between additions until the soup is desired consistency. Bring to a simmer again and add the salt and more curry paste if needed.

Note: Regarding the curry paste; add a little at a time then taste. Curry pastes have differing strengths. Start with a teaspoon and add from there until the soup has a level of spiciness and flavor that works for you.

Mixed Green Salad with Blueberry Vinaigrette

November 5, 2011

Mixed Green Salad with Blueberry Vinaigrette

(Recipe obtained from Chef Stevie Nussbaum)

Makes 4 servings

Ingredients

1/4 cup Blueberries
1/4 cup Olive Oil
1 Tablespoon Balsamic vinegar
1/2 Teaspoon Dijon mustard
6 cups Mixed Greens
1/4 cup Goat Cheese

Directions

Place the blueberries, Balsamic Vinegar, and dijon mustard in a blender or food processor
Turn on the blender and slowly drizzle in the olive oil
Toss salad dressing with greens
Top with goat cheese.

Roasted Squash Soup

November 5, 2011

Roasted Squash Soup

(Ingredient list obtained from Chef Stevie Nussbaum)

Makes 12 servings

Ingredients:
1 1/2 Pounds acorn squash, Halved
1 1/2 Pounds butternut squash, Halved
1 Pound spaghetti squash, Halved
1 whole Onion, chopped
2 Tablespoons Olive Oil (Extra Virgin)
1/2 teaspoon ground nutmeg
1/2 teaspoon granulated garlic
4 Cups Vegetable Stock
1/2 cup Cooking Sherry
1 cup Water
1/4 cup Brown Sugar*
Salt & Pepper to taste

*Brown Sugar substitute: 1:1 mixture of turbinado or organic cane sugar sugar mixed with molasses

Directions:

In a blender, puree the roasted squash and the caramelized onions.
Puree (in batches) the squash and broth in a food processor or blender.
Transfer the squash puree to a large saucepan or crock pot.
Stir the cooking sherry into the puree
Heat over medium heat and season with salt & pepper.

Roasted Squash

Preheat oven to 400º F
Rub the cut side of the squash with a little bit of olive oil
Sprinkle it with salt & pepper (to taste)
Invert onto an oven-safe baking dish*
Roast until tender (approximately 35-45 minutes)
Once cooled, scoop the flesh out of the shell and set aside.

Caramelized onions
In a medium saucepan over medium heat, saute the onion, stirring frequently, for about 5 minutes or until tender. Stir in the garlic, nutmeg, and brown sugar. When the onion is translucent and golden, remove from the stove and allow to cool.

*you can also roast it cut side up in an oven safe baking dish that contains approx. 1/2 inch of water.

Recipe: Maple Fruit Compote with Honey-Ginger Toasted Nuts

October 30, 2011

Recipe: Maple Fruit Compote with Honey-Ginger Toasted Nuts

Prep Time: 10 minutes

Cooking Time: 20 minutes

Yield: 4 servings

Ingredients

2-3 apples
2-3 peaches or pears
2 tablespoons maple syrup
1/2 cup raisins
juice of 1 lemon
1 teaspoon cinnamon
1 cup walnuts or nuts of your choice
1/2 teaspoon fresh ginger, minced
2 tablespoons honey
1 pound fresh ginger root

Directions:

Wash, core and chop fruit into slices or chunks.
Place in a large saucepan with 1/3 cup of water. Add the maple syrup and raisins.
Cook over medium heat, stirring occasionally, for 10 minutes.
Add lemon juice and cinnamon. Cook for another 10 minutes, until soft.
While fruit is cooking, place chopped nuts in a skillet over medium heat and toast, stirring often, for 5 minutes.
Drizzle honey over the nuts and add ginger, but keep stirring since the honey can easily burn.
Top warm fruit with toasted nuts and enjoy!

Ginger Drink

September 14, 2011

Ginger Drink

(This recipe has been featured in the August, 2011 issue of A Healthy You).

Prep Time: 7 minutes
Cook Time: 24 hours or 20 minutes (choose your method)
Yield: 6-8 servings

Ingredients:

1 pound fresh ginger root
2 quarts water
juice of 2 limes
maple syrup, stevia, honey or agave nectar to taste

Directions (24 hr):

Thinly peel the fresh ginger, grate and mix with water in a large saucepan.
Bring to a boil and simmer for 4 minutes.
Cover the pan and turn off the heat; leave for 24 hours.
Strain the liquid through a fine mesh sieve.
Add the lime juice and honey, maple syrup, or agave. Stir until dissolved. Serve chilled.

Directions (20 minutes):

Thinly peel the fresh ginger, grate and mix with water in a large saucepan.
Bring to a boil.
Cover the pan and simmer for 20 minutes.
Strain the liquid through a fine mesh sieve.
Add the lime juice and honey, stevia, maple syrup, or agave. Stir until dissolved. Serve chilled.

If you don’t want to make a whole pound of ginger root, you don’t have to! Use a smaller piece of ginger (3-4 inches in length) in a small pot of water. The mixture will be concentrated, so you will need to add water before serving (to taste). It is cooling and refreshing (with a snap).

Recipe: Sun Tea

September 7, 2011

Sun Tea

(This recipe has been featured in the August, 2011 issue of A Healthy You.)

Prep time: 2 minutes
Cook time: 24 hours
Yield: 2 liters

Ingredients:

3-4 tea bags of your choice
water

Directions:

Fill an extra-large mason jar with water, add 3 or 4 of your favorite tea bags and cover with lid.
Place in sun for one full day and let the shining rays pour in heat and energy, bringing out the wonderful tea flavors.
Sweeten if so desired with natural sweetener and serve at room temperature or cold over ice.

Note: Garnish with mint leaves or lemon wedge.

Food Focus: Mushrooms

August 6, 2011

Food Focus: Mushrooms

(This article appeared in the April, 2011 issue of A Healthy You.)

Mushrooms are low in saturated fat and sodium and are very low in cholesterol.

They are also a good source of dietary fiber, protein, vitamin C, folate, iron, zinc and manganese and a very good source of vitamin D, thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, phosphorus, potassium, copper and selenium.

Read more about the nutritional values of mushrooms at: NutritionData.self.com.

Cajun Seasoning – Make Your Own

August 6, 2011

Cajun Seasoning – Make Your Own

My husband was shopping around for a good cajun seasoning mix.

We read labels.

We found sugar.

We found additives.

We decided to make our own.

I compared a few online recipes and decided to try the one from www.allrecipes.com.

Here’s what you need:

salt
garlic powder
paprika
ground black pepper
onion powder
cayenne pepper
dried oregano
dried thyme
red pepper flakes (optional)

Depending on how many servings you want, you can modify the amounts required. I wanted to make approximately one cup, so here are the quantities I used (teaspoons):

8 salt
8 garlic powder
10 paprika
4 ground black pepper
4 onion powder
4 cayenne pepper
5 dried oregano
5 dried thyme
2 red pepper flakes (optional)

Stir all the ingredients together and store in an airtight container.

I have an old blender that I can use with a mason jar in lieu of the original glass jar. I put all of the ingredients into the mason jar and blended the mixture until it became a very fine powder. If you make it, please let me know how it turns out.

Spring Sprouting Steamer

August 1, 2011

Spring Sprouting Steamer

(This recipe appeared in the May,2011 issue of A Healthy You)

Prep Time: 3 minutes

Cooking Time: 5 minutes

Yield: 4 servings

Ingredients

1 zucchini

1 summer squash

1- 6 oz. package mixed crunchy sprouts (lentil, adzuki, mung, garbanzo)

3 tablespoons of freshly chopped tarragon

1 tablespoon of ghee (clarified butter) or butter

4 lemon wedges

salt to taste

Directions

1. Slice zucchini and summer squash in discs about 1/4 inch thick. Steam with sprouts for about 5 minutes or until desired tenderness.

2. Toss with tarragon, ghee and salt in bowl.

3. Serve with lemon wedge.

4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.

Asian Watercress Salad

August 1, 2011

Asian Watercress Salad

(This recipe appeared in the July,2011 issue of A Healthy You)

Prep Time: 7 minutes

Yield: 4 servings
Ingredients

1 bunch washed watercress
1 cup grated carrots
1 cup baked tofu
1-1/2 tablespoons toasted sesame oil
2/3 tablespoons plum vinegar or other vinegar

Directions

1. Tear watercress into desirable size pieces.

2. Mix with carrots in a salad bowl.

3. Drizzle sesame oil and vinegar over salad and toss.

4. Dice tofu into bite-size strips.

5. Serve in individual salad bowls, sprinkle tofu on top of each and serve.

Bok Choy Apple Slaw

August 1, 2011

Bok Choy Apple Slaw

(This recipe appeared in the July, 2011 issue of A Healthy You)

Prep Time: 7 minutes

Yield: 4 servings
Ingredients

6 stalks bok choy (about 1/2 head), thinly sliced
1/2 small red onion, thinly sliced
1 granny smith apple, sliced
1/2 cup toasted sunflower seeds

Dressing:

1 teaspoon ground coriander
1 teaspoon dijon mustard
2 tablespoons apple cider vinegar (or lemon juice)
1/4 cup olive oil
2 teaspoons honey or brown rice syrup
salt and black pepper to taste

Directions

1. First make the dressing by combining all the ingredients and whisking well.

2. Chop all the salad ingredients, leaving the apples until last. Mix in a salad bowl.

3. Toss salad with half the dressing. Add additional dressing if desired.

4. Eat immediately, or chill for up to one hour and then add the apples just before eating.

David & Amy’s Fabulous Granola

August 1, 2011

David & Amy’s Fabulous Granola

This recipe is brought to you by my wonderful son, David, and his fabulous fiancee, Amy. I would love your feedback!

Ingredients:
3 Cups Rolled Oats
1 Cup Pecans
1 Cup Almonds
1/2 Cup Flax Seeds
1 1/2 Cups Sunflower Seeds
1 Cup Raisins
1/3 Cup Brown Sugar
1/3 Cup Honey
2 Cups Applesauce
1 tsp. Salt

Directions:
Preheat oven to 350 F

Add everything but raisins, brown sugar, honey, and applesauce to large mixing bowl. Mix well until everything is evenly distributed.

Add applesauce, honey and brown sugar. Mix until everything is evenly coated.

Spread out on 2-3 baking sheets until there is a thin layer.

Bake until golden brown, approximately 40 minutes.

Remove from oven, and let cool completely to room temperature.

Once cool, break apart and mix in raisins.

Store in an airtight container.

Note: Other nuts or seeds can be substituted, and other dried fruit can be added as well.

Almond Milk

July 29, 2011

Almond Milk

(This recipe appeared in the June,2011 edition of A Healthy You.)

Did you know that you can make your own? The original recipe, which called for 4 cups of ice, was obtained from New Earth Wellness. I found that, depending on the kitchen equipment you have, the amount of water and crushed ice will vary. I’ve modified the recipe to decrease the amount of ice initially used. You can add water and crushed ice as you blend the ingredients, as desired:

You will need:

1/3 cups pitted dates
2/3 cups of almonds
1 1/2 cups of water
1 cup crushed iceAdditional ice and water, as required, to obtain desired consistency.

Directions:

Place the almonds and pitted dates in a heavy duty blender or food processor and cover with water. Let the almonds and dates soak overnight. In the morning, process (or blend) the mixture until it’s smooth (it will be very thick). Add the water and ice slowly to the mixture and continue blending well. Continue to dilute with water and ice until the desired consistency is reached. Refrigerate well and use within 24-48 hours.

If you want a very smooth almond milk, without any of the almond residue, you can strain it accordingly. I”ve made this recipe with a regular smoothie blender, a magic bullet, a Nutribullet, and a Vitamix. The Vitamix was amazing. If you can afford one, I would highly recommend it. Due to financial considerations, I opted to buy a Nutribullet. It works amazingly well and does a very good job on this recipe. In fact, I love my Nutribullet!

Enjoy your home-made almond milk in smoothies, cereal, or as a thirst-quenching drink.

Fruit Nut Smoothie

June 29, 2011

Fruit Nut Smoothie

(This recipe appeared in the June, 2011 edition of A Healthy You.)

Prep Time: 5 minutes

Yield: 2 servings

Ingredients

1 banana

1 cup almond, soy or rice milk

1 cup berries

1 cup diced melon

1/2 cup almonds

2-4 ice cubes

Directions

Mix in blender for 1-2 minutes and serve.

Note: You can add other ingredients for added nutrition such as a spoonful of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.

Shiitake and Kale

April 27, 2011

Shiitake and Kale

(This recipe appeared in the April, 2011 issue of my newsletter.

Prep Time: 2 minutes

Cooking Time: 10 minutes

Yield: 4 servings

Ingredients

1/2 pound shiitake mushrooms

1 tablespoon olive oil

1-2 cloves crushed garlic

1 bunch kale, chopped

pinch of salt

Directions

1. Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.

2. Add chopped shiitake mushrooms, stir-fry for 5 minutes.

3. Add chopped kale, stir-fry for a couple of minutes.

4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.

Color Your Plate Healthy

March 18, 2011

Color Your Plate Healthy

How are you doing with your New Year’s resolution?

Every year millions of Americans make resolutions on January 1st. Many of them have something to do with improving health and wellness. But by February 1st a majority of those resolutions have gone right out the window.

Since 1980 the American Dietetic Associate has been providing a gentle springtime reminder by celebrating National Nutrition Month in March. Each year there is a theme to help us eat better and be healthier. This year’s theme is “Eat Right with Color.”

So how does it work?

Think back to your last meal. How many colors were on your plate? If you answered 4 or 5, then congrats! You are eating right with color.

If you answered 1 or 2, then let’s talk:

Mother Nature has a habit of putting lots of healthy vitamins and minerals into foods that grow in the dirt, but did you know she took the trouble to color-code them for our convenience?

green foods contain antioxidants and nutrients that promote healthy vision
orange and deep yellow foods also help promote healthy vision, plus they contain vitamins that boost your immune system
purple and blue foods contain antioxidants that provide anti-aging benefits, plus they help with memory, and urinary tract health
red foods are good for heart health, vision, and your immune system
some white, tan, and brown foods have nutrients that promote heart health
bonus: each of these colors also help reduce your risk of cancer!

Of course, these aren’t the only benefits to eating a more colorful, plant-based diet. These kinds of foods also provide a good source of fiber, a boost in mental function, and tons of other feel-good perks.

So load up those plates with color and let’s celebrate good nutrition all year long!

How are you going to eat more colors this month?

-Contributed by The Institute for Integrative Nutrition

Quinoa Pilaf

March 6, 2011

Quinoa Pilaf

(This recipe appeared in the March, 2011 issue of A Healthy You.)

Prep Time: 3 minutes

Cooking Time: 30-40 minutes

Yield: 4 servings

Ingredients:

1 cup quinoa;
2 1/4 cups water or stock;
1/2 cup dried cranberries;
1/2 cup walnut pieces;
1/4 cup chopped fresh parsley;
pinch of salt

Directions

1. Rinse quinoa in fine mesh strainer until water runs clear.

2. Boil the water and add quinoa and salt, cover and reduce heat.

3. After 15 minutes add cranberries and walnuts to top; do not stir.

4. Cook 5 minutes more, until all the liquid is absorbed.

5. Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.

Recipe: Easy Beans and Greens

February 8, 2011

Easy Beans and Greens

(This recipe appeared in the February issue of A Healthy You.)

Prep Time: 10 minute
Cooking Time: 10 minutes
Yield: 2-3 servings

Ingredients

2 cups of pre-cooked beans (black, pinto, red, kidney – your choice)
1 bunch greens (collard, bok choy, kale, spinach – your choice)
Your favorite toppings, such as salsa, avocado or guacamole and sour cream

Directions

1. In a medium saucepan, heat drained beans. Add your favorite seasonings, if desired.

2. Fill a separate medium saucepan with 1-2 inches of water and bring to a boil.

3. Wash and chop greens (you can use the stems, too) and add to boiling water.

4. Cook for 2-3 minutes until greens are bright green and tender. Drain off water.

5. On a plate, arrange a portion of the greens, top with a portion of the beans and finish with toppings of your choice.

Recipe:Mighty Miso Soup

January 8, 2011

Recipe: Mighty Miso Soup

(This recipe appeared in the January, 2011 issue of A Healthy You).

Prep Time: 5-10 minutes

Cooking Time: 10-15 minutes

Yield: 4-5 servings

Ingredients:

4-5 cups spring water
1-2 inch strip of wakame, rinsed and soaked 5 minutes in 1 cup of water until softened 1-2 cups thinly sliced vegetables of your choice (see notes)
2-3 teaspoons barley miso
2 scallions, finely chopped

Directions:

Chop soaked wakame. Discard soaking water or use on houseplants for boost of minerals.
Place water and wakame in a soup pot and bring to a boil.
Add root vegetables first and simmer gently for 5 minutes or until tender.
Add leafy vegetables and simmer for 2-3 minutes.
Remove about 1/2 cup of liquid from pot and dissolve miso into it.
Return it to the pot.
Reduce heat to very low; do not boil or simmer miso broth.
Allow soup to cook 2-3 minutes.
Garnish with scallions and serve.

Variations:

Add cooked grains at the start of making the soup. They will become nice and soft.
Add a tablespoon of uncooked quinoa or millet at the beginning and let it cook with vegetables for 20 minutes.
Add cubed tofu toward the end.
Add bean sprouts toward the end.

Notes*:

Any combination of vegetables can be used in miso soup. Here are some classic combinations:
onion-daikon: cleansing
onion-carrot-shiitake
mushroom-kale: mildly sweet
onion-winter squash-cabbage:great in wintertime
leek-corn-broccoli: great in summertime
Season with 1/2 teaspoon ginger juice for an interesting twist.

*If using dry shiitake mushrooms, let them soak for 20 minutes, slice and add at the beginning.

Recipe- Spinach Squares

December 9, 2010

Recipe- Spinach Squares

This is one of my family’s favorite dishes. Leftovers don’t last long!

INGREDIENTS

1 lb. organic baby spinach (Approx.)
1 dozen eggs (Approx.) Use free range, organic eggs whenever possible
the largest onion you can find
olive oil for sautéing the onions
sea salt and pepper (to taste)
toasted sesame seeds on top to garnish.

DIRECTIONS

Preheat oven to 350 degrees Fahrenheit.
Sauté the onion until caramelized.
While the onions are sautéing, chop the spinach and place in a mixing bowl.
Beat the eggs in a separate mixing bowl.
Add the caramelized onions to the spinach and mix well.
Add sea salt and pepper (to taste) and mix well.
Add beaten eggs and mix well. The mixture should have enough of the egg mixture to cover the spinach mixture. At this point, you might need to add additional egg. Another option would be to add the spinach mixture to the egg mixture a little bit at a time while continuing to mix it. This allows you to make sure that the spinach mixture is well covered with egg. Also, make sure to mix it really well.
Pour the mixture into a casserole baking dish.
Bake until the top is golden-brown.
Remove from oven.
Sprinkle toasted sesame seeds on top to garnish.
Cut into squares prior to serving.

Recipe: Sweet Potatoes with Lime and Cilantro

December 8, 2010

Recipe: Sweet Potatoes with Lime and Cilantro

(This recipe appeared in the December, 2010 issue of A Healthy You).

This recipe is an eye-opener for those who find sweet potatoes cloyingly sweet or those who are tired of eating them smothered in marshmallows and brown sugar. Japanese sweet potatoes, with their pale flesh and delicate flavor, are a treat if you can find them. Yum, yum, yum!

Difficulty: Easy

Prep time: 10 minutes

Time: 30-40 minutes

Servings: 4