Recipes

I love creating yumminess in the kitchen. Even better, I love cooking for others! Scroll through the posts on this page to access the recipes.

The Great Sugar Detox, Day 8

Last modified on 2010-01-19 03:06:23 GMT. 0 comments. Top.

Still plugging along sugar-free over here, save for green apples that I enjoy with hazelnut-almond butter for snacks. I would kill for chocolate, though. I miss my dark chocolate desperately. It’s easy to whip up sugar-free chocolate treats (see recipe, below, courtesy of Diane Sanfilippo over at Balanced Bites), but 70 percent dark chocolate with a touch of sugar and a little sea salt is bliss. But I am thinking clearly and feel good and happy and productive, so that’s a benefit. It’s good for the body to get the sugar out!

Are you an alcohol drinker? If so, a sugar detox is a great way to clear your mind and increase your energy level. Even one glass of wine can disrupt your sleep cycle, as the sugars can wake you, and the extra burden on your liver to detox creates stress on the body when it should be repairing and regenerating. I drank more wine (and enjoyed more desserts) than I am used to over the holidays, so I am very much enjoying the clarity and restful sleep that being booze-free brings.

How are your cravings? They should usually disappear by day 3 or 4, but if you still suffer with cravings after that point, it is a sign that something in your body is off balance. Cravings are NOT normal. We are used to hearing so much about weight loss via will power, but dealing with constant cravings may signal a deficiency of the feel-good neurotransmitters such as serotonin or dopamine in the brain, or it may mean you are hypoglycemic or have other blood sugar imbalance issues.

Here is a quote from food & alcohol addiction specialist Lynn Eliot Harding, whom I interviewed the other day for a project I’m working on:
“People (in AA or Overeaters Anonymous, who must give up sugar and white flour in order to be abstinent with food and alcohol) have heard this idea that cravings just go with the territory and you’re just gonna have to grit your teeth, but my perspective is any time somebody’s having cravings, you must first look at their physiology and get them stabilized, because that’s really a warning sign from the body that something’s out of balance. The idea is that you don’t just treat symptoms, you find out what the underlying problem is and you heal that.” And I agree wholeheartedly. More on this topic later.

I’d love to hear from you about how your sugar detox is going: challenges, victories, what you’re eating, and how you’re feeling. In the meantime, if you miss chocolate as much as I do, here is a sugar free chocolate treat recipe made with nutrient-rich ingredients.

SWEETENER FREE chocolates (thanks to Diane Sanfilippo)
1/4 cup virgin coconut oil
1/4 cup + 1Tbsp coconut creme (which is just coconut meat ground into a paste. Find at www.tropicaltraditions.com)
1/4 cup almond meal (I make my own by grinding almonds in the food processor)
3 Tbsp cocoa powder
1 tsp vanilla (optional)

Stir oil and coconut creme together over a low flame to melt, and whisk in other ingredients until smooth. Pour into a mini muffin tin or ice cube tray into 12 portions and put in the fridge to solidify. Try putting raw cocoa nibs, coarse red salt, coconut shreds, or a touch of cayenne into tin or tray first for variety. Enjoy.

Vegan Pumpkin Pudding

Last modified on 2010-01-28 23:34:52 GMT. 0 comments. Top.

Before you go, “gross,” here me out on this. Oh my goodness, it is so good. So delicious. I think it’s the creamy texture that gets me, like ice cream without being frozen. This recipe uses pumpkin (canned, or make your own by roasting a sugar pie pumpkin and pureeing the guts), coconut milk, and kudzu (or kuzu) root to thicken it. Kudzu is an interesting starch: in the South, where I’m from, the plant grows rampant as an invasive species that quickly takes over areas and displaces other vegetation. When eaten, kudzu root is a rich source of isoflavones, has cholesterol lowering properties, and is used to help alcoholics quell binge drinking by reducing cravings.

It can be used as a thickener, like cornstarch or arrowroot, and is widely used in macrobiotic cooking. It’s high in minerals and in addition to the benefits mentioned above, it is said to have some general medicinal properties.

My business partner Karen (www.benourishedsf.info) is also a chef and developed this recipe. I was skeptical, but once I tried it, I was in heaven. It’s delicious and fast and easy. Find kudzu root in bulk bins at your natural foods store or at the Whole Foods in the aisle with the packages seaweeds. It comes in solid form clumped together like rocks, and before you use it, add a little water and whisk to make a slurry.

2 cups pumpkin (canned or roasted + pureed sugar pie)
1 cup coconut milk
7 tbsp kudzu root
1 tsp vanilla
cinnamon, nutmeg, ginger to taste
couple pinches of stevia OR 2-3 tblsp raw honey

Whisk pumpkin and coconut milk together on low heat in large saucepan. In a separate small bowl, add kudzu root and enough water (about 1/8 – 1/4 cup) to make a thick slurry when whisked together. Add approx 7 tblsp of the kudzu to the pumpkin mixture and whisk thoroughly. Mixture will begin to thicken. Add vanilla and spices to taste and whisk until pretty thick. Divide among ramekins, cover, and refrigerate until set. Serve topped with candied ginger or a little coconut milk, or enjoy plain. Would also be great with freshly whipped cream.

NOTE: as I am partaking currently in The Great Sugar Detox currently, I made this tonight unsweetened. It’s still delicious, and the spices help to flavor it, but I definitely prefer it with honey. I’m actually looking forward to eating it for breakfast. Pumpkin is a great source of fiber and vitamins (esp vita A), coconut milk is an immune-boosting fat, and cinnamon is a blood sugar balancing spice! Why not?

More Tips! Don’t Gain 10 Pounds! (recipe included)

Last modified on 2009-12-18 22:25:51 GMT. 0 comments. Top.

Because it’s the holidays, here are more tips for you to avoid putting on holiday pudge. Enjoy.

1. My old stand-by tip: Upon waking, drink an 8 oz. glass of warm or room temperature water with the freshly squeezed juice from a lemon and ¼ tsp. cayenne pepper. Cayenne pepper helps to rev up your metabolism and strengthens the immune system.

2. Enjoy a protein rich breakfast before 10 AM, and snack on non-starchy/gluten free/unprocessed sugary snacks as needed to keep blood sugar balanced. Apples and almond butter make a great snack.

3. Chew your food slowly! Concentrate on chewing each bite of food 30 times. Mindful eating is one of the most powerful ways to enjoy and absorb nutrients from food and facilitate weight loss.

4. When you are under the extreme urge to overeat or indulge in unhealthy snacking, make yourself a cup of green or herbal tea or drink a glass of water. We often mistake thirst for hunger. After hydrating, ask yourself
if eating too much of whatever it is now will make you feel bad later. (hint: probably)

5. Take a probiotic supplement to keep your internal terrain balanced and healthy. Probiotics feed the “good bacteria” in your digestive tract and enhance digestion as well as immunity.

6. While alcoholic beverages add to the celebratory nature of the holidays, they pack a lot of calories without nutrients, cause cellular damage, and tend to make you overeat. Cut down on alcohol consumption by drinking a glass of water with each alcoholic drink you imbibe.

7. Enjoy healthy fats such as organic butter, ghee, coconut oil, extra virgin olive oil, sesame oils, and nut butters. Coconut butter is a delicious butter alternative. Stay away from low-fat/non-fat products!

8. Banish white bread, processed foods, and fake sugars from your kitchen! They worsen cravings and cause your mood to crash. Enjoy natural sweeteners such as raw honey, maple syrups, date or palm sugar, or Sucanat.

Here’s a great naturally sweet and energy-boosting recipe to enjoy this holiday season, or whenever you crave a little something sweet.
Date Power Balls

Ingredients:
15 – 16 medjool dates, pitted
1/3 cup pecans or walnuts
2 Tbsp. cocoa powder, unsweetened
2 Tbsp. coconut butter
½ tsp. cinnamon powder
pinch of sea salt
1 Tbsp. water
Shredded coconut for coating (optional)

Place all ingredients in a food processor and pulse until dates are chopped up. You may need to add a tiny bit more water to facilitate the processing. Spoon out one heaping teaspoon of the mixture and roll between the palms of your hands, into balls. Coat with shredded coconut or additional chopped nuts.

Here is Your Thanksgiving Dessert

Last modified on 2009-11-24 20:26:04 GMT. 0 comments. Top.

It’s vegan, but don’t let that scare you away. Gluten free, dairy free, egg free, no added sugar. Still delicious and seasonal. Loved by all. Give it a whirl.

Healthy Apple Tart

Ingredients:
2½ cups walnuts
1½ cups dates
3 green apples, such as Granny Smith
1/2 tsp cinnamon
1/4 tsp allspice
1/4 tsp ground clove
2 TBS raw honey
½ cup organic apple juice, no sugar added
¼ cup raisins or dried cranberries (optional)
________________________________________________________________________
Remove pits from dates and chop. Combine walnuts and dates in food processor. Process until well mixed and ground, but not smooth, about 40 seconds. It should be a coarse texture when done. Press evenly into a 9” tart pan. Set in refrigerator while making the filling. Slice apples by cutting into quarters. Cut out core and slice crosswise in ¼ inch thick slices. Place apples in a large skillet with rest of the ingredients and cook for about 10 minutes, stirring frequently on medium heat. Remove apples with a slotted spoon from hot pan to a bowl and cool completely. Reduce liquid to about half the volume and cool separately. Spread apples evenly over crust. Brush syrup over apples. Can be served right away or will keep in refrigerator until needed. Keep tart covered in refrigerator. Top with a little yogurt or freshly whipped cream if desired.
________________________________________________________________________
Nutritional Benefits
Dates are high in dietary fiber and contain more potassium than bananas. Dates also provide Vitamins A, C and B-Complex, and are rich in magnesium and iron. Naturally alkaline, they can soothe ulcers and sensitive stomachs. Good for anemia, constipation and fatigue.

An Apple a day really does keep the doctor away! A wonderfully beneficial Fall fruit; so many varieties from which to choose. Apples are high in fiber and provide numerous disease-fighting anti-oxidants and phytochemicals such as quercetin, which has anti-inflammatory properties and is great for fighting allergies.

Walnuts are a brain food (just look at their shape!). High in omega-3 essential fatty acid, research claims that walnuts have many potential health benefits ranging from cardiovascular protection to the promotion of better cognitive function to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis. In addition, walnuts contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anticancer properties.
And finally, did you know that cinnamon helps balance blood sugar and lowers cholesterol?

Thanksgiving Side Dish

Last modified on 2009-11-19 04:43:02 GMT. 0 comments. Top.

As promised, here is my one of my tried & true Thanksgiving side dish recipes. Kale, Brussels sprouts, and bacon hash. Delicious, easy, healthy, and will delight even the most begrudging vegetable eaters. Many turn up their noses at kale, but it’s such a wonderful and versatile superfood, made better here by the addition of bacon. If you want to make the dish vegetarian, you can easily leave bacon out and it will still be delicious.

Yep, bacon does make everything better. I can entice kale haters to eat this dish, so it’s definitely good for a crowd. Both Brussels sprouts and kale contain the phytochemical indole-3-carbinol which protects against cancer and offers potent detoxification capabilities.

Make sure you choose organic bacon that is nitrite and nitrate free. I use thick cut. This dish pairs so well with other Thanksgiving dishes: turkey, yams, cranberries. Can be easily doubled. Enjoy.

Kale-Brussels-Bacon Hash
3 strips bacon (optional)
1/2 medium yellow onion or 1 leek, small diced
1 teaspoon garlic, fine chopped
Pinch or 2 thyme (to taste)
15 Brussels sprouts, outer leaves removed and cut in half
1 bunch lacinato kale
sea salt and cracked black pepper to taste
Chicken or veggie broth as needed

Cooking the bacon: Put the bacon strips in a large cast iron skillet that has been lightly coated with coconut oil. Cook it until the fat has rendered and the bacon has reached the crispiness you desire. Take the bacon out of the pan and leave the fat.

Sautéing the vegetables: Add the onion and garlic to the pan and cook on low heat until translucent. Throw in the thyme. Toss in the Brussels sprouts halves and sauté for about 5 minutes, adding chicken broth as needed to prevent sticking. Keep skillet covered to aid in softening. Add the kale. Toss and cook the entire batch until the kale has wilted. Continue adding broth to prevent sticking, cover, and cook until flavors meld and veggies are soft.

Finishing the dish. Toss in the bacon pieces and stir. Season with salt and pepper to taste. Remove from heat. Garnish with rosemary sprig. Serve.

Vegan Pumpkin Muffins/Bread

Last modified on 2009-11-09 17:15:32 GMT. 2 comments. Top.

I heart all things pumpkin: pumpkin curry, smoothies, breads, muffins, cookies, ice cream, pie, beer. Whoops on those last few, but I do enjoy some sweets from time to time. Moderation. Pumpkin is high in fiber, antioxidants, and the carotenoids that give it the orange color.

All of the above, save for the beer, I’ve managed to alter to meet my gluten free/dairy free needs. It takes many tries in the kitchen to get it right, but it’s enjoyable and tasty time well spent.

I am also allergic to eggs, so lately I’ve been experimenting with egg substitutions in baking that aren’t those EnerG egg replacers: ground flaxseeds mixed with water or applesauce. The ground flax seems to yield a result closer to actual eggs but works best with something that has a nutty flavor for the flax to complement, like breads or muffins. Applesauce makes the baked good super moist, so it works best with cakes or brownies and occasionally breads.

Here is a recipe that I have finally successfully adapted, with the help of a friend who is an excellent baker, to meet what I was striving for: gluten free, dairy free, egg free, sugar free. Don’t turn your nose up. It’s good, and just in time for Halloween pumpkin time. Makes an excellent breakfast smeared with nut butter, coconut butter, or real butter. I have made with both pumpkin or yams that I steamed and then pureed. Enjoy.

Vegan Pumpkin Bread
1 1/2 cups Gluten Free flour (I use Pamela’s, but I believe it has traces of dairy in it)
1/2 tsp sea salt
1 tsp baking soda
1/2 tsp nutmeg
1/2 tsp cinnamon
1/4 tsp ground ginger
dash cloves
1 1/2 cups cooked & pureed pumpkin or cooked sweet potato (roughly 2 small, diced, peeled, and packed into the measuring cup)
1/4 cup unrefined virgin coconut oil
3 TBSP flaxseed meal mixed with enough hot water to make 1/2 cup
1/4 cup water
1/2 cup maple syrup, honey, or agave, or any combo thereof
2 tbsp applesauce
more honey or agave nectar to taste, if needed (I like less sweet)
optional: 1/2 cup vegan chocolate chips or walnuts

Preheat oven to 350 degrees and lightly grease muffin pan or loaf pan if making bread. Sift together flour, salt, baking soda, and spices. Set aside. Puree pumpkin or sweet potato, flaxseed meal mixture, coconut oil, water, honey/agave nectar, and applesauce in blender until smooth. Mix flour mixture with puree until just combined and spoon evenly into muffin pan cavities.

For the topping if making muffins (NOTE: I haven’t tried it yet, but my cake decorating baker friend developed it, so I am positive it would make a delicious addition)

1/2 cup chopped pecans
almond flour (sorry, didn’t really measure)
coconut oil (didn’t measure this either)
pinch salt
cinnamon and nutmeg to taste
honey/agave nectar/maple syrup to taste

Mix together and distribute evenly over tops of muffins, pressing into the batter slightly to keep topping from falling off. Bake muffins for 20-25 minutes, until a toothpick inserted into muffins comes out clean. Makes 24 mini-muffins/12 standard muffins. Bake closer to an hour for loaf.

Calories (without topping) ~145

Shiitake Awesomeness

Last modified on 2009-10-27 19:51:23 GMT. 0 comments. Top.

I hereby declare food of the week to be mushrooms. I love mushrooms. There are so many varieties and so much to say about these little fungi. They are delicious added to soups, salads, stir-frys, or sauteed up in butter or olive oil.

Recently, mushrooms have been getting a lot of press for their anti-cancer and potent immune boosting properties. Let’s look at shiitakes, one of the most popular types of medicinal mushrooms.

Shiitakes have a rich, earthy & smoky flavor and are prized for their superior health benefits. In light of all this H1N1 hoopla, supplementing your diet with extra antioxidant-rich and immune-boosting foods can help you ward off illness. Shiitakes fit the bill perfectly. They have been shown to shrink tumors, stimulate immune function, lower cholesterol, and reduce platelet aggregation (blood clotting). A mini powerhouse!

Other medicinal mushrooms such as reishi, maiitake, or cordyceps have similar benefits.

Use these mushrooms in cooking, or find at your natural foods store together as part of an immune building tincture or supplement. This is a great preventative measure to take during the winter. Or, try the below recipe to incorporate into your diet during this cold and flu season.

Shitake Mushroom Soup
1 1/2 cup Shitake Mushrooms
2 cups water or broth
1 tbsp grated fresh ginger
1 tbsp miso
1 tsp tamari or mirin or sake

Put mushrooms ginger and water/broth in a pot an bring to boil. Turn down heat and simmer on low for 30 minutes. Remove 1/2 cup of water and mix with tamari and miso. Add back to general pot and serve topped with chopped chives. Sip this regularly, especially if you feel run-down.

More Healthy Foods That Aren’t (recipe included)

Last modified on 2009-10-21 03:32:22 GMT. 1 comment. Top.

This time, let’s hit a little closer to home. Let’s look at supposed “health foods” that aren’t. Leave it to the food industry to make junk out of a healthy food. Last time, we saw how this happens with yogurt: just add fructose & aspartame! Plain, cultured yogurt is fine, but let’s leave the modified food starch in the lab, k?

1. Earth Balance Natural Spreads Vegan Buttery Sticks

Here’s the label:
Non-GMO INGREDIENTS (well, that’s a good start at least): Expeller-pressed natural oil blend (soybean, palm fruit, canola and olive oils), filtered water, pure salt, natural flavor, (derived from corn, no MSG, no alcohol, no gluten), soy protein, soy lecithin, lactic acid (non-dairy, derived from sugar beets), colored with beta-carotene from natural sources. Contains soy.

Here’s the deal. I know that vegans need an alternative to butter, but “healthy” vegan products are always loaded with soy, mostly because it is versatile and adds protein. Soy oil, soy flour, soy protein, soy protein isolate. Repeated exposure to the same foods, such as corn and soy that are in practically everything in various forms, can lead to food allergies. Not to mention that soy can have detrimental effects on people. The truth is, we really don’t know how soy affects us. It contains plant-based estrogens. In some people, it plugs into estrogen receptors and can lower the body’s estrogen load, which is a good thing, because too much estrogen can lead to hormone-related cancers in men and women. In others, it just builds up in the system and can cause major hormonal imbalances. Avoid soy, unless you are eating it sparingly, not more than twice a week, and in fermented forms, like miso or tempeh. This also contains canola. See my last discussion of fake healthy foods for my thoughts on canola:
(click here)

Anyway, “buttery stick spread” or whatever isn’t a natural food. It’s a food product. Avoid. Use real butter, ghee, or if you are vegan, use flax oil, olive oil, or apple or pumpkin butters.

2. Morningstar Farms Maple Flavored Veggie Sausage Patties

This is a good one. Morningstar Farms is popular for its numerous vegetarian products. Here is a look at their label:
TEXTURED VEGETABLE PROTEIN (WHEAT GLUTEN, SOY PROTEIN CONCENTRATE, WATER FOR HYDRATION), WATER, SUGAR, CORN OIL, EGG WHITES, SODIUM CASEINATE, MODIFIED TAPIOCA STARCH, CONTAINS TWO PERCENT OR LESS OF LACTOSE, SOYBEAN OIL WITH TBHQ FOR FRESHNESS, SOY PROTEIN ISOLATE, HYDROLYZED VEGETABLE PROTEIN (WHEAT GLUTEN, CORN GLUTEN, SOY PROTEIN), AUTOLYZED YEAST EXTRACT, SPICES, NATURAL AND ARTIFICIAL FLAVORS FROM NON-MEAT SOURCES, SODIUM PHOSPHATES (TRIPOLYPHOSPHATE, TETRAPYROPHOSPHATE, HEXAMETAPHOSPHATE, MONOPHOSPHATE), METHYLCELLULOSE, SALT, CARAMEL COLOR, DISODIUM INOSINATE, MODIFIED CORN STARCH, WHEY POWDER, POTASSIUM CHLORIDE, DEXTROSE, CORN SYRUP, ONION POWDER, DISODIUM GUANYLATE, SUCCINIC ACID, NIACINAMIDE, LACTIC ACID, ASCORBIC ACID, BREWER’S YEAST, TORULA YEAST, SOY LECITHIN, IRON (FERROUS SULFATE), THIAMIN MONONITRATE (VITAMIN B1), PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), RIBOFLAVIN (VITAMIN B2), VITAMIN B12.

Ok, so basically my head is going to spin around and fly off. Where to begin? Well, for starters, this is a completely processed food filled with chemicals, beginning with its “textured vegetable protein,” which is a lab-generated form of protein with chemicals added, often MSG. Hydrolyzed vegetable protein also contains MSG. Plus, what the hell *is* hydrolyzed vegetable protein? Not something that exists in nature. Soy protein isolate is another chemicalized protein that can cause thyroid and hormonal disruption. I don’t think there is an honest, natural food in this product. Avoid.

3. Clif Bar Apricot
Clif Bar is trying to be a healthy and environmentally friendly company. They state that they offer natural & organic foods that are good for body and planet. Most of their bars are 70 percent organic. Here is an Apricot Clif Bar:
Ingredients: Organic Brown Rice Syrup, ClifPro® (Soy Rice Crisp [Soy Protein Isolate, Rice Flour, Barley Malt Extract, Calcium Carbonate], Organic Roasted Soybeans, Organic Soy Flour), Organic Rolled Oats, Dried Apricots (Apricots, Evaporated Cane Juice, Rice Flour, Citric Acid, Ascorbic Acid), Organic Evaporated Cane Juice, ClifCrunch® (Organic Oat Fiber, Inulin [Chicory Extract], Organic Milled Flaxseed, Organic Oat Bran, Psyllium), Organic Dried Apples, Organic Date Paste, Organic Sunflower Oil, Natural Flavors, Citric Acid, Salt, Colored With Annatto.

So they very well may be doing something positive for the environment, and I applaud their use of organics, but here again, we run into the dreaded soy protein isolate. Folks, this is nasty stuff, completely processed soy that beefs us the protein content of a food but has the potential to cause health and hormonal issues if you eat enough of it. And look at everything it’s in! Especially if you are vegetarian, you could be getting a double or triple dose of this daily. Please, please read your labels and avoid this junk.

First ingredient is brown rice syrup, which is fancy sugar. Soy flour, soy protein isolate, “soy crisps?” It has some flax and fiber-rich ingredients and contains real food, like apricots and apples, but all the processed soy in this Clif Bar scores it a C. Stick to the Clif Bar Nectar. They contain about 4-5 ingredients, all whole foods, usually dried fruits and nuts. Simple and natural.

4. Dr Pragers Tex Mex Veggie Burgers “Developed by two New Jersey-based heart surgeons, Dr. Praeger’s Sensible Foods are all natural, made with the finest ingredients.”

I guess heart surgeons think that breaded fish filets and pizza bagels are sensible foods? Well, I call their bluff. I’m guessing the fish filets aren’t fried, but again, highly processed products. The Tex Mex veggie burger isn’t too bad:
Carrots, Black Beans, Onions, String Beans, Corn, Zucchini, Soybeans, Oat Bran, Peas, Red Pepper, Spinach, Expeller Pressed Canola Oil, Broccoli, Textured Soy Flour, Oat Fiber, Arrowroot, Jalepeno Peppers, Chili Powder, Garlic, Corn Meal, Corn Starch, Cilantro, Salt, Parsley, Black Pepper, All Natural Vegetable Gum

Just some soybeans and canola, which is NOT a healthful oil (see above) and textured soy flour? Well, that’s bad. But this is the least offensive food of all the above, because it at least does contain some real foods, which are listed first on the list, meaning they are at least more abundant than the chemicals. B-

Stick to real foods. Make your own lentil burgers, apple butter, or granola bars, for that matter. Here’s a recipe for you. And read labels!

Makes 12 to 16 granola bars

2 cups old-fashioned oatmeal
1 cup sliced almonds or walnuts, or both
1 cup shredded coconut, loosely packed, unsweetened
2 tbsp coconut oil
2/3 cup honey
1 1/2 teaspoons pure vanilla extract
1/4 teaspoon sea salt
1 1/2 cup dried fruit, or a mix of dried fruit (try chopped apricots, dried apples, dates, cranberries, raisins, goji berries, whatever)

Preheat your oven to 350°F. Butter an 8×12-inch baking dish or 9×13-inch and line it with parchment paper. Toss the oatmeal, almonds, and coconut together on a sheet pan and bake for 10 to 12 minutes, stirring occasionally, until lightly browned. Transfer the mixture to a large mixing bowl. Reduce the oven temperature to 300°F.

While the mixture is still warm, stir in the honey, vanilla and salt until the mixture is well coated, then the dried fruit. Pour the mixture into your prepared baking dish and press, press, press it in (wet fingers and/or a silicon spatula work great for this) until the mixture is packed as tightly as possible.

Bake for 25 to 30 minutes, until light golden brown. Cool for 2 to 3 hours before cutting into squares — your best serrated knife is great for this. You can store these in an airtight container at room temperature, or wrap individually to take with you on the run. Or, store in the freezer. Stays more crisp this way, as all granola tends to soften at room temperature after a day or more.

Those Pesky Sugar Cravings

Last modified on 2009-10-16 00:59:53 GMT. 1 comment. Top.

I hear a very common complaint from clients: “I get so tired at 3pm.” or “I have terrible sugar cravings, especially after I eat or in the afternoon and evening time.” Is this you? Read on.

Sugar cravings occur for a number of reasons. Could be hormonal. Most commonly, it means you haven’t properly managed your blood sugar levels, meaning that you either waited too long to eat and experienced a sharp dip in blood sugar (hypoglycemia), or you ate a lot of sugar or drank a lot of coffee, which spiked your blood sugar (hyperglycemia), and now it’s plummeted again, leaving you craving more sugar as your body tries to establish homeostatis (balance).

Let me explain. Your brain and body need glucose to survive. When your body perceives that blood sugar is getting too low, it sends you a signal that it needs fuel. You get hungry. When you eat sugar, in the form of white sugar, white flour (breaks down as sugar), alcohol, sodas, candy, cookies, pastries, etc, your body uses a hormone called insulin to transport the glucose to your cells for usage. When you eat too much sugar, too much insulin ushers too much glucose into cells, leaving not enough in your blood. This means your blood sugar has dropped too low, so you crave sugar again to bring the level back up.

Stay on this roller coaster too long, and not only are you feeling crabby and tired and craving sugar throughout the day, you are also setting yourself up for insulin resistance, meaning your cells don’t want anymore of the glucose your insulin is trying to give. This sets you up for diabetes, or chronic hyperglycemia.

Enough with the physiology. Let’s say you start your morning with coffee and a pastry, or coffee and nothing at all. You probably feel pretty good until you crash, then you’re starving, jittery, anxious, moody, irritable. You eat, probably too much because you’re starving and miscalculated your hunger needs, and probably feel tired as all your energy is diverted into digestion. Or, you eat more sugar and put yourself back on the roller coaster. Or you get a wicked sugar craving later in the afternoon or evening.

Do you wake up in the middle of the night? This may be nocturnal hypoglycemia. If you’ve had alcohol that evening or haven’t properly managed your blood sugar during the day, your blood sugar drops too low at night, and you’ll be rudely wakened as your brain tells your body it needs fuel.

Mismanaging your blood sugar drives your stress hormone, cortisol, up. High cortisol=weight gain, inflammation, anxiety, and can lead to female hormone problems as well. Cortisol levels that fluctuate during the day = periods of fatigue (especially at the dreaded 3pm slump) and trouble falling or staying asleep.

Step One: eat every 3 hours, beginning within an hour of waking, to set yourself up properly for the day. Reconsider so much coffee, which jacks your blood sugar, and if you must, drink it with protein. Muffins aren’t protein, but a couple hard-boiled eggs will suffice. Ideally, your breakfast will have some good fats, good protein, good carbs (smoothie is so perfect here, with flaxseeds, whey protein, supergreens). Make sure you are getting protein with every meal and that you don’t booze on an empty stomach (leads to blood sugar spike and crash, meaning bigger appetite and you’ll eat more ’cause you’re buzzed. Then you’ll wake up around 3am, unhappy). Eating regularly means stable blood sugar. Know that sugar cravings can also indicate you’re not getting enough protein. Snack on almonds or fruit and walnuts if you tend toward hypoglycemia during the day.

Are you eating a lot of refined sugar and want to break the habit? Go on a sugar detox. Quit cold turkey. It will be unpleasant for about 3 days, but it will get easier. Plan a month with no sugar. Take a multi-mineral and extra magnesium to help, and take extra chromium to help with the cravings. A supplement with 5HTP or 500mg glutamine on an empty stomach helps break the cravings, too. Not to beat a dead horse here, but coffee exacerbates sugar cravings, so try some green tea for a while. Make sugar free treats (see below recipe) with stevia or agave nectar. Use this as an opportunity to get more leafy greens and root vegetables to replenish the minerals that sugar depletes. Know also that eating sugar triggers the craving for more sugar (this is why you can’t stop with a couple M&Ms), so just don’t go there for this month. When you try some sugar on day 31, I bet you find it too sweet. We are inundated with corn syrupy overly sweet junk foods in our society and are desensitized to sweet. A couple bites will do. I bet at the end of the month, you have more energy and when you try sugar again, it makes you feel crappy.

Chew thoroughly and eat slowly. Cravings for sweets after you eat indicate you are eating too quickly and that food is not being assimilated properly. Chew so that food can be mixed with digestive enzymes and fully broken down.

According to a Chinese proverb, “Sour, sweet, bitter, pungent, all must be tasted.” Know that sweet is one of the five tastes and shouldn’t be eliminated altogether. Substitute fruit and non-refined sugar sweets to satisfy your palate.

Sugar Free Cookies
1/3 c almond butter
2 Tbs butter or coconut oil
1.5 or 2 large pink lady apples
2 eggs
1 tsp baking soda
¾ c carob powder or 1/2 cup cocoa powder
¼ tsp sea salt
1 ¼ c brown rice flour or other gluten free flour
about 30 whole almonds (optional)
½ – 1 c carob chips (optional)
¼ c agave nectar or pinch green stevia (optional)

Grease cookie sheets and preheat oven to 350. Chop apples into small chunks and put in blender. Add almond butter, butter (or oil) and eggs. Puree. Can add a bit of water to make more of a puree. In a separate bowl, combine flour, baking soda, carob/cocoa powder and salt. Mix well and add carob chips. Add puree to dry mix and stir just until well blended. Add optional sweetener if desired (stevia or agave). Drop by rounded spoonfuls onto cookie sheet. If desired, press almond onto top of each cookie. Bake for 10 min or so – don’t overbake. Yum!

Calories: 70
Protein: 2g
Carb: 8.5
Total Fat: 3.5g
Fiber: 1.6g

Delicious Fall Recipe

Last modified on 2009-10-13 19:34:04 GMT. 0 comments. Top.

I adapted this recipe from The Garden of Eating, one of my favorite cookbooks for nourishing recipes. Packed with tons of good lifestyle info, too! This is a great recipe for Fall; it has yummy root vegetables, and the addition of kombu seaweed makes it high in the trace minerals that are so lacking in American diets. These minerals are necessary for the cardiovascular and nervous systems. Always use organic, grass fed beef. Grain fed beef has an unfavorably altered fatty acid ratio, and let’s not even get into the devastation to the cows an the environment caused by factory farming.

She says in the book that the keys to a good stew are to brown the veggies before adding them and to deglaze the pan. I can attest that the broth was the best I’ve had in any stew, but the root veggies turned a bit mushy, so make sure you do not pre-brown them too long. I wouldn’t actually let the root veggies caramelize, but the onions and mushrooms turned out perfectly. This recipe freezes well.

Beef & Vegetable Stew
3-4 cups beef broth + big splash red wine
4 sheets of kombu, chopped or crumbled
2 lbs grass fed boneless chuck, cut into 1.5″ cubes (can also use bison)
1 large yellow onion, cubed
1/2 lb shiitake mushrooms, quartered
3 carrots, sliced
1 or 2 turnips, cut into chunks
1 large celery root bulb, peeled and cubed
2-3 parsnips, sliced
1 rutabaga, cut into chunks
(you should have about 6 cups of root vegetables. Use any combo you like)
6 cloves garlic, minced
3-4 tbsp coconut or olive oil
2 bay leaves
1 tsp ground pepper
1 tsp thyme
1/2 tsp cumin
1-2 tbsp tamari
1 tsp worcestershire sauce

Rinse meat and pat dry. Chop vegetables and place onion, mushrooms, and garlic in one bowl and root veggies in another. Add 3 cups stock, wine, and seaweed to large dutch oven and bring to boil. Heat 1 tbsp of oil in large cast iron skillet. Add half of the meat and brown on all sides, about 5 minutes, then transfer meat to dutch oven with broth from browning. Add rest of meat, brown, repeat. Set to low simmer. Deglaze pan with 1/2 cup of broth and add to dutch oven.

Add 1 tbsp oil to skillet and saute mushrooms, onions, and garlic til tender; add to dutch oven. Deglaze pan again. Add more oil to skillet if needed and toss in root veggies. Let them soften a bit but don’t brown them (unless you like very soft veggies in stew). Add them to dutch oven. Add spices and everything else to the stew. Add more broth if desired (I like a very thick stew). Cover and let simmer 45 minutes to an hour. Taste to correct seasonings. Remove bay leaves before serving. Garnish with scallions if desired.

“Healthy” Foods that Aren’t (recipe included)

Last modified on 2009-09-24 03:41:35 GMT. 2 comments. Top.

We are bombarded by advertising and beguiling food packaging enticing us to try this or that product because it’s healthful. Maybe it’s fat free, or sugar free, or made with whole grains, or baked not fried. It can get so confusing, figuring out what to eat. What’s healthy and what’s not this week? Hard to keep up with the research.

Let me make it real easy for you. If it’s in a package or a box, it’s processed to some degree, refined–meaning it’s been stripped of vital nutrients–or refined and fortified with artificial nutrients added back in. So, you know what I’m going to say next: stick to whole foods, eat out of the box, eat what comes from nature, and you can’t go wrong. If it hasn’t been around for over a thousand years, don’t eat it. To further clear some confusion, let’s take a look at some popular foods most consider healthy.

1. Yogurt. This is one of my faves, because everyone thinks yogurt is a health food, right? There are so many options! Fat free, sugar free, low fat, fruit on the bottom, whipped. Let’s look at the label on Dannon Yogurt’s Light & Fit Cherry. Less than 100 calories!
Ingredients: Nonfat yogurt (cultured grade A non fat milk, Modified Food Starch, Fructose, kosher gelatin, Vitamin A Palmitate, Vitamin D3), water, cherries, fructose, Natural & Artificial Flavor, Aspartame, Citric Acid, Potassium Sorbate, Asulfame, Sucralose, Sodium Citrate, Red 40, Blue 1
Now, I don’t have time to get into the specifics on these ingredients, but suffice it to say that this is a highly refined and even toxic product. It’s filled with chemicals, artificial flavors, colors, and preservatives, but it also contains aspartame sugar substitute, which is a neurotoxin that can have serious side effects and long term consequences. Folks, stay away from this stuff, commonly found in diet sodas and sugar free products. Seriously, it’s better to have the sugar than to ingest aspartame.

Back to yogurt: if it’s a fruited variety, it’ll be loaded with up to 10 teaspoons of sugar per single serving if it doesn’t contain a toxic sugar substitute. Skip the non fat versions: vitamins A&D in yogurt are fat soluble, meaning you need to consume fat with these vitamins in order for your body to absorb them. Nature is funny like that: it knows exactly what we need in our food for optimal health before it’s been tinkered with in a lab.

Plain, organic regular yogurt is fine. It contains probiotics to help digestion and is naturally low in sugar. Our palates are so used to overly sweetened foods that you may need to get used to its naturally tart flavor. Add your own berries or a bit of honey and enjoy.

2. Canola Oil. This is another good one. We’re told that canola is high in omega 3 fatty acids and holds up well to high temp frying, a great choice! You know what? Not. Canola is highly refined, usually genetically modified, and heated to such high temps during its processing that any very heat sensitive fatty acids are destroyed. During the chemical extraction process, solvents and deodorizers are used. You usually get it in a plastic jug at the store, and plastic reacts adversely with fats, changing its chemical structure and leaching chemicals into the oil. ALWAYS buy cooking oils in glass, never plastic.

Canola is not a healthy choice. Use coconut or palm oil for high temp frying. For baking, use safflower or grapeseed oil if you need an oil that doesn’t impart much flavor. Stick to the healthy fats, and always choose unrefined: coconut oil, olive oil, ghee or butter, flaxseed oil (do not heat; use in smoothies or salad dressing), sesame oil, walnut oil, safflower or grapeseed (occasionally).

3. Sugar-free foods. This is kind of a no-brainer when it comes to food processing: if something is made with or exists with sugar, and the sugar is removed and usually replaced with a sugar substitute, it is a refined and chemicalized product that is no good for your health. There are many sugar substitutes out there: splenda, equal, sweet n low, to name a few, and these contain saccharin, aspartame, or sucralose. As I mentioned earlier, these sugar subs are highly toxic to your brain and can cause anything from headaches to seizures. Note to self: I think I’ll dedicate a blog post to sugar substitutes one of these days.

Anyway, refined sugar is bad in excess, yes. Use rapadura or other unrefined sugars in baking. If you’re diabetic, use stevia or agave. But for god’s sake, stay away from chemical sugar free substitutes and the products that contain them: diet sodas, candy, yogurt, cookies, gum, whatever. Seriously, it’s better to just eat the sugar. Better yet, make your own version of the product at home where you can control the ingredients when you need a treat. You can use stevia for baking.

4. Muffins. Muffins sure are tasty, I’ll give ‘em that. But they’re also loaded with calories (around 600) and unhealthy trans fats and sugar. Yes, even the bran ones that seem healthy. Avoid, or make your own. I tried a wheat, sugar, and dairy free muffin the other day: it was made with buckwheat flour, applesauce, dates, and walnuts. Here’s a great healthy muffin recipe for you.
ed. note: I was going to add several more fake healthy foods, but this is already too long so you’ll have to tune in later for more.

(Gluten Free option) Muffin Base
2 cups gluten free baking mix (such as Pamela’s) OR whole wheat flour
2 tsp baking powder
½ tsp salt
2 eggs
2-3 tbsp agave nectar or honey, depending on how sweet you like
1/2 cup nut or hemp milk for dairy-free, or plain kefir or yogurt
1 tsp vanilla
¼ cup grapeseed, olive, or coconut oil
1-2 tsp spices, depending on what else you add in
optional add-ins:
pumpkin (1 cup) with cinnamon, ginger, nutmeg to taste
1 cup blueberries
dried fruit/nut combo: cranberries, walnuts, dates, anything that appeals to you
poppyseeds, bananas, apples, whatever

Preheat oven to 400. Combine flour, spices, baking powder, and salt and whisk well in bowl. Combine eggs, agave, milk, pumpkin, oil, and vanilla; add to dry ingredients. Stir until moistened. Spoon batter into muffin tins. Bake at 15 minutes or until toothpick inserted comes out clean.

Arugula Pesto Recipe

Last modified on 2009-08-15 03:35:00 GMT. 0 comments. Top.

I had a surplus of some exceptionally peppery and big, leafy arugula the other day and needed to find a good way to utilize it. I love arugula – it’s a wonderful, spicy leafy green to eat raw and add to mixed salad greens. Try it with roasted beets and goat cheese or alone, drizzled with olive oil and aged balsamic. Arugula is an excellent source of vitamins A and C, folic acid, calcium, manganese, and magnesium. It contains a group of anticancer compounds that have potent antioxidant activity, and stimulate the body’s natural detoxifying enzymes. Arugula and other deep greens contain phytochemicals such as chlorophyll, essential for oxygenating the body and flooding it with nutrients.

Because I avoid dairy, I needed to create a dairy-free pesto recipe. I LOVE pesto, and it’s great the traditional way with basil, pine nuts, and fresh grated parmesan cheese. Check out this alternative, using miso and walnuts. Delicious.

Arugula Pesto

2 cups arugula leaves, de-stemmed and packed (i also threw in a little fresh basil i had left over; can add flat leaf parsley too)
6 garlic cloves, lightly roasted in a pan for about 10 minutes for a milder flavor. Using raw garlic can overpower the other subtle flavors.
1/3 to 1/2 cup olive oil
2 tbsp white miso (or you can use nutritional yeast as a sub)
1/2 cup chopped walnuts

Place everything in food processor and blend, drizzling olive oil in. Remove and add salt and fresh cracked pepper to taste. Use with brown rice pasta, over spaghetti squash, over chicken breasts, or on veggie or hamburgers. Enjoy.

Health on a Budget

Last modified on 2009-07-27 00:49:20 GMT. 1 comment. Top.

Ok, so here’s the thing: investing in your health on the front end will save you lots of money (an ounce of prevention is worth a pound of cure). One of the most common reasons people file for bankruptcy is because of exorbitant medical bills. Don’t get me started on our health care system. Yes, organic food is expensive, but so are pharmaceutical drugs. We’re just now beginning to make the connection that what we put into our bodies is directly related to the state of our health. With that said, here is Holistic Nutrition Bytes’ Guide to Good Health on a Budget, complete with recipe included!

*Do some research on the front end. Some farmers’ markets are quite expensive. Others may have vendors that grow organic but are not certified (it is quite costly and laborious for farmers to go through the USDA certification process), so talk to the farmers and get to know their growing practices.
*Learn what foods to always buy organic and what can slide. Good rule of thumb is that anything with a peel is ok conventional. Here is a link to help: CLICK HERE.
*Do some comparison shopping. Yes, Whole Foods can be prohibitively expensive, but I’ve found certain products and produce at Whole Foods that run cheaper than Safeway. I usually buy produce at the farmers’ market and staples from my local organic co-op, where they have bulk bins. Buying certain items in bulk saves money.
*Consider joining a community supported agriculture (CSA) project, where you’ll be delivered fresh from the farm produce and/or meat.
*Do some menu planning for the week. Here is a great book that spells out how to plan and prepare for several different weeks’ worth of meals: Garden of Eating
It’s more than a cookbook – it’s a whole foods nutrition guide with recipes. Cook in bulk and utilize leftovers.

Here is a wallet-friendly recipe that will give you mileage. I often use the crockpot to make meat and vegetables, and these recipes last for days. Here is my delicious and easy roast chicken. Impress your friends for a dinner party, or make on Sunday night and use for sandwiches (with gluten-free rice bread, of course!), atop salads, or make chicken salad with it. I adapted this from Martha Stewart’s Perfect Roast Chicken recipe.

Roast Chicken
tips: make sure chicken is completely dry, inside and out, before you begin (moisture prevents skin from crisping). Bring chicken to room temp before roasting. It will roast better and more evenly.
* 1 six-pound organic roasting chicken
* 2 tablespoons unsalted butter, room temp
* Sea Salt and freshly ground black pepper
* 2 medium onions, peeled and sliced crosswise 1/2 inch thick
* 1 lemon
* 6 large cloves garlic, peeled
* 4 sprigs fresh thyme
* 4 sprigs fresh rosemary
* seasonal root vegetables: beets, carrots, potatoes, yams, more garlic

Directions

1. Let chicken and 1 tablespoon butter stand at room temperature for 30 minutes. Preheat oven to 425 degrees. Remove the giblets and excess fat from the chicken cavity. Rinse chicken inside and out under cold running water. Dry chicken thoroughly with paper towels. Tuck the wing tips under the body. Sprinkle the cavity of the chicken liberally with salt and pepper, and set aside.
2. Cover bottom of pan with onion slices and chopped seasonal root veggies. Place the palm of your hand on top of lemon and, pressing down, roll lemon back and forth several times. This softens the lemon and allows the juice to flow more freely. Pierce entire surface of lemon with a fork. Using the side of a large knife, gently press on garlic cloves to open slightly. Insert garlic cloves, thyme and rosemary sprigs, and lemon into cavity. Place chicken in pan, on onion slices. Cut about 18 inches of kitchen twine, bring chicken legs forward, cross them, and tie together (not required).
3. Spread the softened butter over entire surface of chicken, and sprinkle liberally with salt and pepper. You can shove garlic cloves and herbes de provence under the skin for more flavor. Place in the oven, and roast until skin is deep golden brown and crisp and the juices run clear when pierced, about 1 1/2 hours. When chicken seems done, insert an instant-read thermometer into the breast, then the thigh. The breast temperature should read 180 degrees.
4. Remove chicken from oven, and transfer to a cutting board. Let chicken stand 10 to 15 minutes so the juices settle. Untie the legs, and remove and discard garlic, thyme, and lemon. Carve and serve!

Summer Smoothie

Last modified on 2009-07-11 20:34:26 GMT. 0 comments. Top.

Smoothies make a great breakfast or snack after a workout. For those who aren’t sensitive to dairy, whey protein powder is an excellent protein boost that will energize you for the day or help muscles recover after exercise. It’s always a good idea to add protein to fruit smoothies to balance out the sugar from the fruit. Summer is the best time to make smoothies because of the availability of the fresh berries and stone fruits! Here is a smoothie I’ve been enjoying lately. My basic recipe is one part fresh fruit to one part frozen fruit with a splash of juice, nut milk, or water.

1 ripe peach or nectarine, or a couple apricots
1 cup frozen berries (strawberries, blueberries, raspberries, or combination. I like to buy the berries fresh from the market, wash, dry, then freeze them)
1 scoop protein powder (whey, hemp, or rice, NOT soy)
1/2 cup coconut milk or pomegranate juice
1 tbsp ground flax
optional add-ins: spirulina powder, cinnamon, grated ginger

Enjoy the summer fruits!

Vegan Ice Cream (sugar-free)

Last modified on 2009-06-09 19:07:35 GMT. 1 comment. Top.

In honor of hot summer days (something we don’t get here in the San Francisco Bay Area), here is an ice cream recipe that is delicious, creamy, sugar-free, and does not require an ice cream maker! The frozen bananas make it creamy and provide potassium. Carob powder is wonderful for those who are sensitive to cocoa, and it is high in fiber, good for the stomach, and offers a hint of sweetness. You can use plain yogurt, kefir, or for a vegan option, use coconut milk to control how thick you like. I usually recommend nut butters other than peanut, because peanuts carry aflatoxin, a naturally occurring toxic metabolite produced by certain fungi (Aspergillus flavis), a mold found on corn and peanuts and peanut butter. Many people have peanut sensitivities, and they may not even be aware.

Vegan Ice Cream (or pudding!)
4 ripe bananas, frozen for ice cream, room temp for pudding
1 cup cashew butter (can use almond)
1/2 to 1 cup plain yogurt OR coconut milk (for dairy-free)
2/3 cup carob powder
*OPTIONAL: dash of vanilla, almond extract, whatever flavoring you like

Combine all ingredients in a blender and puree well til smooth and creamy. If you want to make pudding, use bananas that are not frozen. Refrigerate pudding; keep frozen for ice cream.

What’s in Season? (recipe!)

Last modified on 2009-05-05 22:46:05 GMT. 0 comments. Top.

Shopping local–farmers’ markets, community supported agriculture projects–and buying local and seasonal means you are reducing your carbon footprint and eating with the seasons, the way nature intended. Depending upon where in the world you are, blueberries from Chile in January taste bad because they’re not in season in the US, for example, and have been shipped thousands of miles to your grocery shelves. This is bad for the planet and your pocketbook. And we are basically an extension of the planet, so unhealthy earth = unhealthy humans. Food for thought.

So! What to look for out there? We’re on the cusp of stone fruit season, which means yummy peaches, apricots, plums, pluots, and cherries! Stone fruits and berries are seasonal in the summertime and will crop up very soon. Spring is coming to an end, but we still have asparagus, beets, fava beans, rhubarb, strawberries, artichokes, and greens (kale, chard, sorrel especially) are good pretty much all season. Lamb is in season now, too. Avoid the apples, pears, and citrus that you see at the grocery store – those are fall/winter fruits.

Asparagus is the star of the season, and I like it best in frittatas, or oven roasted with sea salt, cracked pepper, and olive oil. Or, if you don’t like avocados and want a fun variation on guacamole, try steamed asparagus pureed with salsa, cumin, garlic, onion, salt and pepper, and chile powder for a mock guacamole. Try it with sliced jicima instead of corn chips!

Here’s a good quick weeknight dinner after you grab a bunch of asparagus from the market.

Fish in Parchment
Four 15×15-inch squares parchment paper
Four 5-to 6-ounce fish fillets (such as halibut or cod; each about 1 inch thick)
12 fresh tarragon leaves
2 tablespoons butter, or ghee, cut into 4 pieces, or olive oil
1 pound slender asparagus spears, trimmed, cut into 1 1/2-inch pieces
tablespoons meyer lemon or regular lemon juice

Preparation

Preheat oven to 400°F. Place parchment squares on work surface. Generously butter or olive oil half of each parchment square; top buttered half of each with 1 fish fillet. Sprinkle fish with salt and pepper; top each fillet with 3 tarragon leaves, then 1 piece of butter or dash of olive oil. Arrange asparagus around each fish fillet; pour 1 tablespoon lemon juice over each. Fold parchment over fish and asparagus, folding and crimping edges tightly to seal and enclose filling completely. Place on 2 rimmed baking sheets, spacing apart. (Can be made 4 hours ahead. Chill.) Bake fish packets 17 minutes. Slide packets onto plates and serve.

Turmeric: Wonder Spice (recipe included)

Last modified on 2009-04-10 02:25:10 GMT. 0 comments. Top.

Plants are medicine. Herbs and spices have healing properties and are easy to integrate into your diet. They can be used to boost antioxidant levels, relieve stress, enhance sleep and relaxation, improve female hormones levels, reduce PMS symptoms, enhance fertility, relieve pain, and improve organ function.

One of my favorite spices, especially in the midst of a liver cleanse, is turmeric. Used widely in Ayurvedic medicine, turmeric is a member of the ginger family and gives curry its vibrant yellow color. Curcumin is the particular constituent responsible for turmeric’s bright hue.

Turmeric has been getting a lot of attention lately for its powerful anti-inflammatory properties. It is particularly helpful for joint pain, making it very effective for arthritis since it reduces both the pain and swelling associated with arthritis. It’s also very high in antioxidants, helping your body fight free radical damage and therefore keeping you feeling and looking younger. Here are turmeric’s key benefits:

*helps maintain healthy digestion
*potent blood cleanser
*may be useful in combating allergies
*liver cleansing properties
*superior antioxidant – protects cells and DNA from oxidative damage
*good for immune health
*promotes healthy, radiant skin

I’m using turmeric quite a bit right now for its blood and liver cleansing properties (and, let’s face it, who doesn’t want glowing skin and protection against DNA damage?). You can fine it in capsule form at health food stores, but why not just use it fresh? I find it freshly ground in the bulk section of my local natural foods store. It’s fresh and organic (avoid irradiated spices). I’ll throw a teaspoon into smoothies, or add to stir-frys, eggs, salad dressings, soups or stews.

For therapeutic purposes, take 1-2 teaspoons per day, mixed with cow, goat, or nut milks (ayurvedic method), or in smoothies, soups, etc. Or if you just desire an extra super antioxidant dose of miracle spice (when free radical damage is heightened: during times of stress, or a bad hangover, for example), throw some into your cooking. It pairs especially well with indian cuisine and is also yummy with lentils.

Now, just in time for Easter, here is a DELICIOUS moroccan inspired spiced lamb dish. Enjoy!

SPICED LAMB WITH LEMON ZEST AND PRUNES

SPICES
1 tsp. paprika
1 tsp. turmeric (If fresh is available, even better. Grate or press about 1 to 2 tsps.)
1 tsp. cumin
cayenne pepper to taste
3 sticks of cinnamon
sea salt and pepper to taste
fresh ginger, 1 TBSP grated
fresh garlic, 4 cloves, pressed or chopped
fresh cilantro to taste
fresh parsley to taste
1 TBSP fresh lemon zest

OTHER MAIN INGREDIENTS
4 carrots, chopped into 1 1/2 inch pieces or so (large dice)
1 onion, chopped
kalamata olives (maybe 10 or so)
prunes (around 6)
coconut oil for cooking
1 to 2 cups of chicken stock

Lamb loin, 1 -1/2 lbs for approximately 4 servings. Chop it into about 2″ size pieces to stew.
______________________________________________

*Mix all dry spices.

*Chop lamb and coat with dry spices, let sit or marinate for an hour to overnight. Do not put wet spices into dry mix.

*Cook chopped onions and carrots until mostly done, set aside.

*Use same pot, add more oil and cook lamb- browning it. To brown properly, make sure you have enough heat, but not too hot. Heat pan first, then add oil. Wait 20 seconds, to let oil heat, then add meat. Do not stir, let brown on one side, then another. Only put enough lamb in the pan at a time that you can brown. Use enough oil. Keep taking it out once browned and add to the bowl with the cooked carrot and onion.

*Add all lamb, carrot, onion, ginger, garlic, prunes and zest to pan with more oil. Add chicken stock to cover. Simmer until meat is tender, perhaps 45 mins, this will depend on the size you cut the meat. Add more stock if necessary. Season to taste.

*Last 5 to 10 mins of cooking add the cilantro, parsley, olives.

*Serve with brown rice, quinoa, or cous cous (if you are doing gluten.)

Make Your Own Nut Milk (recipe)

Last modified on 2010-01-21 06:28:40 GMT. 1 comment. Top.

If you avoid dairy or are allergic, you’ve probably tried the alternatives: soy milk (avoid!! highly processed and may cause hormonal imbalance), rice milk, almond milk, even hazelnut or oat milk. I prefer almond milk, but most brands on the market are highly sweetened and fortified with artificial vitamins/minerals. And they just don’t taste very good.

So I make my own. And it is DELICIOUS. I mean, this stuff is way better than even real cream, in my opinion. Ok, maybe almost better. Here is my recipe.

Begin by soaking 1 cup of almonds for 24 hours in filtered water and a dash of sea salt. when they are soaked, drain and discard soak water. Use 1 cup almonds to about 3 cups water. I like mine pretty thick, but you could use more water for a thinner milk.

Place soaked almonds in blender and pour in the 3 cups filtered water. Blend. Then add 1 tsp or so vanilla, and 1/2 – 1 tbsp agave nectar, depending on your desired level of sweetness. At times I’ve wanted completely unsweet and don’t add anything, at times, a dash sweet. You can use raw honey as well. Add more water if you want it thinner. Blend thoroughly til a bit frothy. Strain out almond residue through a fine sieve. Voila! So delicious. You can save the blended almond residue and use it in smoothies or oatmeal, or discard (read: compost).

You can use any nut: walnuts, brazil nuts, hazelnuts, macadamia, peanuts. Or, try with seeds like pumpkin. I prefer almonds. You could also add carob powder and blend that, or add spices like nutmeg, cinnamon, ginger, and/or cardamom.

Liver Cleanse, Day 1 (recipe included)

Last modified on 2009-03-26 19:40:16 GMT. 2 comments. Top.

After 7 days of pre-cleansing, it’s time to embark on day 1 of the three week liver cleanse. See my previous post detailing the pre-cleanse.

Cleanses always hold the hope of possibility: it’s a time to clear your mind and body, quite literally. It’s a time to rid yourself of excess baggage, both physically and mentally. Physically, we shed pounds and abandon digestive problems and joint pain while welcoming clear skin and shiny hair. Emotionally, detoxification helps us uncover and express hidden frustrations, anger, resentments and fear and replace them with forgiveness, love, joy and hope. Because the liver is the seat of emotion (according to Chinese Medicine), repressed feelings can surface, and it is a time to recognize them and let them go.

This particular cleanse involves taking herbs that support liver and gall-bladder function and encourage removal of stored toxins. Antioxidants help counter-act any damage caused by excess toxins as they are released. I’ll make a cleansing smoothie twice daily and eat one regular meal. The smoothie is a functional food powder that contains rice protein (hypoallergenic, no dairy, soy, or whey), herbs, vitamins and minerals that assist in the cleansing process. I mix a green food powder (contains kale, beets, spirulina, and other superfood greens) in the smoothies along with flaxseed and psyllium to assist in colon cleansing. Psyllium binds with toxins and whisks them out of the body via regular bowel movements.

I start the days with hot water and the juice of a lemon with a dash of cayenne. Boy does that get things moving! This is an alkalinizing drink that is very liver-cleansing. I like the continue this ritual even after the cleanse is finished. After that, I do 10 minutes of meditation and deep breathing, then the morning smoothie. Off to work, or for an energizing walk.

I’m avoiding gluten and dairy (not much different from my normal diet), soy, sugar, caffeine, and alcohol. So for lunch, I’ll have a big green salad with fish or chicken, and maybe some grated raw beets and carrots with flaxseed oil and lemon and garlic dressing. I drink herbal teas and plenty of water throughout the day to help flush toxins. I’ll add cucumber or meyer lemons to the water to make it more “spa-like” and tasty!

I want to make sure and do regular yoga, including twists to help “wring” out my kidneys and liver, and long walks with the dog. I do skin brushing before hot epsom salt baths. The skin brushing stimulates the lymph and aids in removal of toxins. It’s nice to sweat if you have access to a sauna, as this is one way we detox. I also want to get plenty of sleep and take it a bit easy.

I also have a big pot of mineral broth on the stove; I’ll sip on it during the days and in the evenings (recipe below). This is a wonderful, alkalinizing broth that is very rich in potassium and other minerals. It nourishes the adrenals and is a wonderful complement to a cleanse, or can be used as the base for soups at any time. 2 weeks and six days left! Check back for updates.

MINERAL BROTH
1 c winter squash (butternut or yams or whatever is in season)
2 medium potatoes, any variety
1 c zucchini
1 c cabbage
2 c celery
3 carrots
1 c collards or chard
1 c kale
1 c onion
¼ c parsley
½ c beets
3 cloves garlic
½ c flaxseeds
6 slices ginger, size of a thumbprint
Handful of sea veggies (hijiki, wakame, kelp)
Use any other optional veggies you have on hand, such as broccoli or green beans

Scrub veggies and cut into chunks. Place in dutch oven and fill with filtered water to level of veggies. Bring to boil, simmer 4 hours or more. Add curry for zest if desired. Strain and keep the broth. Drink at least 1 cup per day. You may puree the vegetables and broth together in a blender and take as a heartier soup if desired.

Farmers’ Market Report

Last modified on 2009-03-22 17:02:19 GMT. 2 comments. Top.

Spring is here. And that means the markets are going to pick up in a big way. Winter citrus disappears gradually, and springtime baby beets and asparagus give way to delicious summer stone fruits and berries. Cherries, peaches, pluots, strawberries, blueberries…. yum.

I shop at the Berkeley Farmers’ Markets and at the San Francisco Ferry Plaza market. The Berkeley markets have an awesome sea vegetable selection from a woman who harvests them up in Mendocino. Sea veggies like wakame, hijiki, and kelp are very high in trace minerals – great for adrenal health and stress management! The SF market is larger and has a better organic meat selection.

Asparagus is cropping up now, perfect oven-roasted with olive oil, sea salt, and fresh cracked pepper. And I love the baby beets, slightly sweeter than their larger parents. Beets are in season now and are excellent for the liver and are good roasted, steamed, and even raw (see recipe below that will convert even the most hard core beet hater), and BONUS: the greens are equally healthful – don’t forget to saute those up with some garlic. It’s like getting 2 veggies in one! Try golden beets too. Roasted golden and red beets are excellent served over arugula with goat cheese.

I made the following recipe a couple years back at a Berkeley Farmers’ Market cooking and nutrition demo. It’s a raw salad and very magically delicious (hence the name “surprise”) when the flavors meld. Excellent spring salad, very liver-loving. Kids love it too. Enjoy!

Beet Salad Surprise
2 baby beets or 1 large red beet
1-2 carrots
1 apple, pink lady or fuji
1/4 c chopped walnuts (pecans or almond slivers are good variations)
2-3 Tbs. shredded coconut meat
1-2 tsp. extra virgin olive oil
1/8 c raisins (optional)

Grate beet, carrots, and apple in a large bowl. Toss with olive oil. Sprinkle nuts and coconut; toss all ingredients together. Adjust to taste; garnish with a pinch of nuts and coconut on top before serving. Raisins make a great optional topping that kids love!
Makes four 1/2 cup servings.

Nutritional Info per 1/2 cup:
Calories: 106
Protein: 2.45 g
Carb: 10.4 g
Total Fat: 6.7 g
Monounsaturated fat: 1.9 g
Polyunsaturated fat: 3.1 g
Saturated Fat: 1.4 g
Cholesterol: 0 mg
Fiber: 1.53
Vitamin A: 391 RE; 39% daily allowance
Vitamin E: 1.36mg; 13% daily allowance
Folate: 20mcg; 9% daily allowance
Magnesium: 28 mg; 8% daily allowance
Potassium: 197mg; 9% daily allowance
Iron: .57mg; 5% daily allowance
________________________________________________________________________

Winner Winner Chicken Dinner

Last modified on 2009-02-24 03:06:59 GMT. 1 comment. Top.

One pot meal. Simple. Nutritious. Easy. Fast. Voila.

1 1/2 pounds kale (about 2 bunches), stems and inner ribs removed
1 1/2 pounds medium Yukon Gold OR sweet potatoes, sliced 1/4 inch thick
1 medium onion, thinly sliced
1/4 cup extra-virgin olive oil
Sea Salt and freshly ground pepper
8 whole chicken legs, organic
herbes de provence, or any dried herbs you prefer
fresh rosemary
1 teaspoon paprika
Lemon wedges, for serving

*can be halved, or ingredients can be portioned appropriately for number of mouths to feed. Good to make a big batch like this and eat on it for the week. This is an excellent way to get your leafy greens!

Directions

1. Preheat the oven to 450°. In a very large roasting pan, toss the kale, potatoes and onion with the olive oil. Season with salt and pepper and spread in an even layer.
2. Set the chicken on a cutting board, skin side down. Slice halfway through the joint between the drumsticks and thighs. Season with sea salt and pepper, sprinkle with the paprika and herbs and set on top of the vegetables. Add rosemary sprigs, or whatever fresh herbs you have on hand, to pan.
3. Cover the pan with foil. Roast the chicken in the upper third of the oven for 20 minutes. Remove the foil and roast for 30 minutes longer, until the chicken is cooked through and the vegetables are tender. Transfer the chicken to plates and spoon the vegetables alongside. Serve with lemon wedges.

A Delicious and Romantic Meal

Last modified on 2009-02-11 04:48:13 GMT. 0 comments. Top.

Ah, l’amour. I always cook at home on Valentine’s, but you don’t want to spend your entire evening in the kitchen. Impress your date with this delicious, healthy, and (easy) elegant meal. I adapted this recipe from Gourmet magazine and have made it in several settings: for a date, for a dinner party, making dinner with friends, and it is always a impressive hit. Simple and easy but elegant.

Many folks shy away from cooking fish at home, but this recipe is a great foray into getting more fish in your diet. Once you see how easy it is to roast fish at home, you’ll be able to easily incorporate it into your weeknight routine. This recipe features cod, a low fat, high protein mild white fish that is delicious and high in beneficial omega-3s. Eating omega fatty acid-rich cold water fish several times a week can dramatically lower your risk of stroke and heart attack because omegas can thin blood and prevent clotting. Avoid the larger predatory fish that can be high in mercury: tuna, mackerel, shark, swordfish, and tilefish. Women who are pregnant or trying to conceive should avoid these types of fish at all costs.

Sesame Roasted Cod for Two

Two 6-8 oz black cod or sablefish fillets (can also use halibut steaks or any medium-thick white fish)
1 cup shiitake mushrooms, sliced
Sesame oil (i use toasted, unrefined sesame oil for more flavor)
Sea salt and fresh cracked pepper

Preheat oven to 450; place rack in middle. Clean the fish and drizzle each side with sesame oil, then sprinkle with sea salt and pepper. Toss the mushrooms with 1 tbsp of sesame oil and lightly salt and pepper them. Coat glass baking pan with olive oil. Arrange filets in glass baking pan, then arrange mushrooms around the filets. Roast fish for about 10 minutes, stirring mushrooms once or twice, until fish flakes and mushrooms are cooked through. Garnish with scallions if desired. Serve atop bok choy sauteed with garlic or an asian veggie stir fry.

You can also serve this with a sesame soba noodle salad – toss soba (read labels – some soba noodles, which should be 100% buckwheat, have wheat flour in them) with soy sauce, sesame oil, rice wine vinegar, sliced ginger, cilantro, and top with roasted sesame seeds.

For dessert, nothing says Valentine’s like dark chocolate. Make your own truffles!

Cultured Vegetables

Last modified on 2009-02-06 18:07:24 GMT. 0 comments. Top.

Repairing and maintaining digestion is the heart of my work in many ways. Testing for bacterial pathogens and parasites and eliminating them, repairing leaky gut, then restoring proper gut ecology improves health in ways people never thought imaginable; they are often used to feeling sub-par or have written their symptoms off as normal: “You mean I should be pooping every day? I’m not supposed to have gas?” Toxins from digestive infections affect the whole body, causing hormonal imbalance and liver congestion.

Cultured veggies are one of the top foods that help foster proper gut ecology, which essentially means you’re maintaining the proper ratio between good and bad bacteria in your intestinal tract. Too much bad bacteria means yeast infections, bloating, constipation, weight gain, cravings, even acne.

Raw, cultured vegetables have been around for thousands of years, but you may know them as sauerkraut. Over here in the holistic health community, we don’t refer to them as the same krauts like you’d find in the supermarket, because those have been heated and pasteurized and contain chemical preservatives (sodium benzoate, anyone?). The pasteurization (heating) process destroys precious enzymes.

Cultured veggies are made by fermenting vegetables of your choice (my faves are cabbage, ginger, beets, and carrots) in stainless steel. The fermentation process produces tons of probiotics and beneficial enzymes, good for digestion. Eating them makes me feel so good and healthy.

Here are some benefits of raw, cultured vegetables:
-improved digestion
-increased longevity via improved detoxification, better immunity, cell rejuvenation due to natural enzymes
-help control cravings
-help the body maintain alkalinity (remember acidoisis = degeneration)
-tons of probiotics

Eat 1/4 – 1/2 cup with every meal. They are slightly tart, which complements meat and veggie dishes very well. Eat more if you’ve undergone a recent round of antibiotics or if you take hormonal birth control, both of which upset your good gut bacteria. Cultured veggies help you digest meat proteins. When eaten every day, you should notice an improvement in regularity. They contain more probiotics than yogurt and can be enjoyed by those avoiding dairy!

Here is a recipe I have on file from the Body Ecology book. Be creative with your veggies. Enjoy.

Version 1
3 heads green cabbage, shredded in a food processor
1 bunch kale, chopped by hand
(optional): 2 cups wakame ocean vegetables (measured after soaking), drained, spine removed, and chopped
1 Tbsp. dill seed

Version 2
3 heads green cabbage, shredded in a food processor
6 carrots, large, shredded in a food processor
3 inch piece ginger, peeled and chopped
6 cloves garlic, peeled and chopped

To make Cultured Vegetables

1. Combine all ingredients in a large bowl.
2. Remove several cups of this mixture and put into a blender.
3. Add enough filtered water to make a “brine” the consistency of a thick juice. Blend well and then add brine back into first mixture. Stir well.
4. Pack mixture down into a 1½ quart glass or stainless steel container. Use your fist, a wooden dowel, or a potato masher to pack veggies tightly.
5. Fill container almost full, but leave about 2 inches of room at the top for veggies to expand.
6. Roll up several cabbage leaves into a tight “log” and place them on top to fill the remaining 2 inch space. Clamp jar closed.
7. Let veggies sit at about a 70 degree room temperature for at least three days. A week is even better.

Simple is Best

Last modified on 2009-02-03 03:52:21 GMT. 0 comments. Top.

Lately I’ve been experimenting with very simple flavors: a salad of arugula greens dressed with olive oil and herbs de provence; a pan-seared pork chop seasoned with only salt and pepper and finished in the oven; a roast chicken with rosemary, oregano, thyme; kale sauteed in olive oil or finished off with sesame oil.

I tend toward bold flavors: lentil stew with curry, lots of garlic, chicken andouille sausage and chard; root vegetable stew with cumin and coconut milk (sounds weird, but it works); roasted fish with some kind of spice rub. But I have to tell you: sometimes just starting with a great piece of fresh organic meat, rubbing with salt and pepper, and searing or roasting allows the true flavor to come through. Simple is elegant and delicious.

Here is what I made tonight. Full disclosure: I made this dish for my boyfriend; I don’t like pork, but I love experimenting with all kinds of food, even the things I won’t eat. If I made it for myself or others, I would complement the dish with kale or chard to add both color and nutrients (the base of all my meals are dark, leafy greens), but he won’t touch kale. It turned out beautifully and was easy to prepare. Finish it off with a cinnamon baked apple and toasted walnuts for dessert.

Pork & Potatoes

Bone-in pork chop, room temperature, rubbed on both sides with sea salt and cracked pepper
3 or 4 red potatoes, cut into 4 wedges each

Chop potatoes and toss with olive oil, oregano, thyme, (or whatever green herbs you have on hand) sea salt, pepper. Roast, tossing occasionally, for about 45 minutes at 400.
After about 30 minutes, heat a cast iron skillet coated with grapeseed or coconut oil. Sear pork chop about 3 minutes each side, until lightly browned. Finish off in the oven for about 10 more minutes with the potatoes, until meat thermometer registers 165 or 170. Do not stick the thermometer straight down into the chop; rather, insert it lengthwise and away from the bone. Let rest for 5-10 minutes. Pull out the potatoes and plate everything.

The pork was perfect, and I don’t even like pork. I had 2 bites! But for my meal, I had root vegetable stew with dino kale and curry that I made a couple days. As it happens, we usually eat different meals here at my house. Sigh.

I Have Created an Energy Bar

Last modified on 2009-01-27 19:42:32 GMT. 2 comments. Top.

I often find myself whittling away many, many minutes in the aisles of health food stores, perusing the power bar/energy bar aisles in search of the perfect energy bar. I want something for an afternoon snack to maintain blood sugar and energy before a workout, or for recovery to feed muscles after a workout. Here is what I’m after: low sugar, gluten free, reasonably low carb, all natural – nothing processed – no soy protein or soy protein isolate of any kind (processed! not a whole food!), high protein, high fiber, preferably vegan.

It is nearly impossible to fulfill this apparently tall request. Most high protein bars are filled with chemicals and soy protein and sugar. Clif bars are one such example: the first ingredient is brown rice syrup (sugar), followed by their protein blend that includes soy protein isolate. Same with Balance Bars, even their new line: Balance Bar Simple made with “natural” ingredients. First ingredient? Sugar. Also, soy protein isolate. Since when is that natural?

Other natural bars are filled with nuts and dried fruit but lack protein. Don’t be fooled by evaporated cane juice and brown rice syrup: fancy names for sugar. Soy protein isolate is a chemicalized form of soy produced in a lab that can cause health problems in certain people when eaten regularly. Stay away from it, especially in protein powders.

So I decided to create my own energy bar. Not too easy of a task; I realize that my tall order really might be impossible. But at least I got what I wanted: semi-high protein, no added sugar, all natural, gluten free, some fiber. I’ll share it with you. I call it the Crazy Coconut Bar. It’s still in development, but it turned out so well that I got excited and had to share. Enjoy.

Crazy Coconut Bar
1/4 cup gluten free flour, such as almond meal or Pamela’s Gluten Free Baking Mix
3/4 cup vanilla whey protein (does have dairy, could use rice protein but haven’t tried that yet)
1 cup oats
¼ tsp baking powder
¼ tsp sea salt
1/2 cup unsweetened applesauce (or 1 egg, but omit for a more hypoallergenic bar)
1/2 cup dried flaked coconut
½ cup dried turkish apricots, diced
1/3 cup dried cranberries
1/3 cup walnuts, chopped
1-2 tblsp flaxseeds, could be ground or whole
½ tsp cinnamon
½ tsp ginger
¼ tsp vanilla extract
4 tbsp coconut oil

Preheat oven to 350. Oil an 8×8 glass dish with coconut oil. Sift together all dry ingredients, including protein powder and spices but not fruit and nuts. Mix together remaining wet ingredients, including fruit and nuts and coconut oil. Add wet to dry and knead with hands to mix thoroughly. Press into pan and dust with flaked coconut. Bake for 20-25 minutes until top is lightly brown and coconut looks toasted. Cut into 10 squares. Keep in tightly sealed container or freeze.

My rough nutrition analysis looks something like this:
One bar =~200 calories; 7 g protein; 8 g fat; 2 grams fiber. Don’t have sugar or carb reading yet. My one complaint is that they do seem to fall apart easily. I therefore upped the applesauce in this recipe (I only used 1/3 cup in mine). As I said, it’s still in development and I therefore reserve the right to update in the future I will also photograph the next batch and experiment with rice protein and different nut/fruit combos. Maybe even carob chips.

Holiday Recipe: Vegan Fudge

Last modified on 2009-02-05 03:59:28 GMT. 1 comment. Top.

For those of you looking out for healthier holiday treats, I highly recommend this vegan fudge recipe I got from a classmate years ago. It is seriously delicious and much healthier than the original version that is super high in fat and sugar. This recipe uses carob but you could substitute cocoa powder, although carob is naturally quite a bit sweeter than cocoa. Carob is a great substitution for those who can’t tolerate chocolate – it is caffeine free, high in fiber, and is soothing for the digestive tract. I even add it to my dog’s food to stop diarrhea when she’s eaten something she can’t tolerate (which happens more than it should. Finicky labradoodle stomach!). It works.

This recipe uses coconut oil instead of butter. Coconut oil is a wonderful fat that tolerates high temperatures well and has anti-pathogenic, anti-bacterial, and anti-viral properties. It boosts thyroid function and can be used topically for lustrous hair and skin as well.

Take it to the holiday office party and surprise your friends and co-workers!

Vegan Fudge
raw food, dairy free, no added sugar!

*note: for the most hassle free result, use food processor. you can also use blender, but takes much longer.

1 to 1 1/2 cup almond meal; find at Trader Joe’s. you can use about 1 1/2 cup raw almonds, then grind in a food processor using S blade if you prefer.
1/2 cup organic virgin coconut oil (find at health food stores), melted.
1 cup raw carob or cocoa powder, unsweetened
1 to 2 tsp vanilla
1/4 tsp cinnamon
1/3 cup Monukka raisins or turkish apricots (this is about 4-5 chopped), soaked
4-5 tblsp water, from raisin/apricot soak

Place raisins or chopped apricots in small bowl and cover with boiling water, about 2 inches above raisins/apricots. Soak 5-10 minutes. Do not drain. Spoon out of bowl and reserve water and fruit separately.

Add almond meal, carob, coconut oil, vanilla, cinnamon, fruit to food processor or blender; blend well. Add 4-5 tbsp of water from fruit soak and blend again. Add more for desired consistency; mixture should be thick like cookie dough. Note: if you are using blender, you’ll have to intermittently stir and re-blend until smooth.

Transfer to 7×7 glass pan. Refrigerate until coconut oil sets the batter like fudge. Keep refrigerated; lasts for weeks and freezes well. Cut into 25 or so squares.

1 piece contains 98 calories; 5.8 g carbs; 5.8 g fat; 2g fiber.

Persimmons!

Last modified on 2009-01-27 19:43:38 GMT. 0 comments. Top.

Damn it’s cold here right now. Good hot & hearty soup weather. But I came upon several persimmons last weekend and while waiting for them to ripen have settled on the below delicious salad. But first, a word about this lovely fruit.

Persimmons are in season now, and there are 2 main kinds: Fuyus, the round variety:

and the heart-shaped Hachiyas:

Fuyus can be eaten pretty much right away and will keep for a couple weeks. Hachiyas need to get really soft to be enjoyed or the tannins will make you pucker. Persimmons are high in vita C and potassium and beta carotene. And they are yummy! The fuyus give a better presentation than the hachiyas since they can be sliced and placed on a platter or in salads. The hachiyas have to be so ripe by the time you eat them that they’re very juicy and fleshy, and I like those best.

Here’s a beautiful and delicious winter salad featuring persimmons and pomegranates. High in antioxidants! Enjoy.

* 3 fuyu persimmons, peeled, chopped (1/4 to 1/2 inch pieces), seeds (if any) discarded
* 3/4 cup pomegranate seeds
* 1 Granny Smith or Fuji apple, peeled, cored, chopped (1/4 to 1/2 inch pieces)
* 7-10 leaves fresh mint, thinly sliced crosswise (stack then, then roll them up like a cigar and take slices from the end)
* 2 teaspoons lemon juice (preferably from meyer lemons)
* 1 teaspoon honey or agave if desired.

Gently toss all of the ingredients together. Best eaten same day it is made.

Brussels Sprouts

Last modified on 2009-01-27 19:43:57 GMT. 0 comments. Top.

How about a food that can increase your liver’s detox capacity in the midst of the holiday eating and drinking season? Brussels sprouts are in season right now and are delicious! They can be roasted (my preference – the roasting/caramelization imparts a lovely nutty flavor), steamed, or stir-fried. (see recipe below) and make a wonderful complement to the season’s eatings. And yes, cruciferous vegetables such as cabbage, kale, collard greens, and broccoli contain the potent phytonutrient sulforaphane which boosts the body’s detox capabilities.

Brussels sprouts are high in vitamins K, C, A, folate, fiber, and minerals such as manganese and potassium. Always choose organic if possible. To prepare, peel off the outer leaves and cut off stems.

Here’s an easy recipe:
Clean sprouts and slice in half. Toss with sea salt and olive or grapeseed oil. Scatter in roasting pan (grease with olive oil first), and toss in several cloves of garlic. I usually use one entire head of garlic. Add a few sprigs of fresh thyme or rosemary if you have some on hand. Roast at 350 for 30-45 minutes.

If you have less time, clean sprouts and toss in a vegetable steamer over boiling water. Steam for about 10 minutes, then toss with sea salt and a little olive oil and balsamic if desired.

Brussels sprouts can also be stir-fried with shallots and red onion. Add walnuts or pecans before serving and top with goat cheese.

What Did You Have for Dinner?

Last modified on 2009-01-27 19:44:17 GMT. 0 comments. Top.

I am loving all that the fall-winter season has to offer: winter squashes and sweet potatoes, fall fruits like clementines and pears and apples, brussels sprouts and greens like kale and chard that thrive in the cooler temps.

I got home late from work tonight, so I popped a couple sweet potatoes in the oven at 400 to roast while I did a balance ball workout DVD (courtesy of GAIAM – big shout-out to those folks!). By the time I was finished 45 minutes later, I had a nice piping hot sweet potato that I topped with some coconut butter (an excellent non-dairy butter substitution) and cinnamon. I had a mixed green salad with avocado and olive oil-balsamic topped with leftover lemon-herb rotesserie chicken I bought from Whole Foods to eat on for the week.

Took me all of 10 minutes to throw dinner together tonight: way less time than take-out! A little advance planning for the week goes a long way. Tomorrow I’ll make a lentil-chicken sausage-kale stew. Here’s the recipe. Also a great one to prepare and eat on for a couple days. The addition of curry powder adds a lovely flavor and curry powder contains tumeric, a potent anti-inflammatory/anti-oxidant herb, thought to ease joint pain and enhance digestion and liver health.

Lentil-Sausage Stew

2 tablespoons olive oil
1 large onion, diced
3 cloves crushed garlic
5 teaspoons curry powder
1/4 teaspoon cayenne pepper
5 1/4 cups vegetable or chicken broth (can use a little of both)
1 large bunch Swiss chard or kale, tough stalks removed, coarsely chopped (about 12 cups)
1 pound lentils, red or green (about 2 1/4 cups)
1 pound chicken sausage (can use less)
1/2 teaspoon sea salt
Black pepper
Bay leaf (optional)
Spring water if needed

Heat oil in heavy large saucepan over medium-high heat. Add onion and garlic and sausage; sauté until golden, about 5-7 minutes. Rinse the lentils and cull them for small stones and debris. Add to pot; add broth. Mix in curry and cayenne, salt, pepper.

Reduce the heat and cook at a lively simmer for about 1 hour, stirring from time to time to prevent the lentils from burning. Add water as needed if liquid cooks down too quickly. After about 40 minutes (when lentils are not quite done but almost), add chard or kale. It will cook down quickly. When the lentils are cooked and the chard is tender, serve piping hot in bowls. Top with yogurt if desired. Delicious.

A Celebration Recipe!!

Last modified on 2009-05-11 21:38:31 GMT. 0 comments. Top.

the whole nation watched with bated breath as we made history and voted for CHANGE. in honor of this election day 2008, here is a celebratory recipe, good to feed a crowd. Excellent for dinner parties. So delicious and festive and chock full of healthy, hearty yumminess. I switched out white rice for brown to add more nutrients and added both chicken and chicken andouille sausage (i like adelle’s) instead of pork sausage. Time to celebrate!

Jambalaya

1/2 cup olive oil
3 cups chopped yellow onion
1 tbsp garlic
2 tbs minced shallots
1 cup chopped red bell peppers
3 teaspoons salt
1 1/4 teaspoons cayenne
1 pound andouille, chorizo, or other chicken sausage cut crosswise into 1/4 inch slices
1 1/2 pounds boneless white and dark chicken meat, cut into 1 inch cubes
3 bay leaves
3 cups medium-grain brown rice
3 cups chix broth+ 3 cups water (may need more)
1 cup chopped green onions
1/4 cup parsley
Creole seasoning to taste

Heat the oil in a large cast-iron Dutch oven over medium heat. Add the onions, garlic and shallots, bell peppers, 2 teaspoons of the salt and 1 teaspoon of the cayenne. Stirring often, brown the vegetables for about 20 minutes, or until they are caramelized and dark brown in color. Scrape the bottom and sides of the pot to loosen any browned particles. Add the sausage and cook, stirring often for 10 to 15 minutes, scraping the bottom and sides of the pot to loosen any browned particles. Season the chicken with the remaining 1 teaspoon salt and remaining 1/4 teaspoon cayenne. Add the chicken and the bay leaves to the pot. Brown the chicken for 8 to 10 minutes, scrapping the bottom of the pot to loosen any browned particles. Add the rice and stir for 2 to 3 minutes to coat it evenly. Add the water, stir to combine, and cover. Cook over medium heat for 35 minutes, without stirring, or until the rice is tender and the liquid has been absorbed. Check after 20 minutes and add more water if needed. Remove the pot from the heat and let stand, covered for 2 to 3 minutes. Remove the bay leaves. Stir in the green onions and serve.

What I’m Eating Now

Last modified on 2009-02-23 01:53:59 GMT. 0 comments. Top.

Winter squash!

We just got back from the Pumpkin & Arts Festival down in Half Moon Bay. Surrounded by all things pumpkin: pumpkin bread, pumpkin rolls, pumpkin pie, pumpkin pancakes, pumpkin ice cream, pumpkin sausages…… boy did I get a hankering for all those delicious winter squashes. Butternut, acorn, delicata, spaghetti squash and sugar pie pumpkins. Yum! We stopped by a pumpkin patch on the way home, and aside from pumpkins for carving, I got butternut and acorn squash for eating.

Winter squash is an excellent source of vitamin A. It is also a good source of vitamin C, potassium, dietary fiber, and manganese. And boy is it good. Here are some ideas for use:

Top cooked winter squash with cinnamon and maple syrup. Slice in half and bake at 350 for 30-45 minutes, or steam for 7-10 minutes. Steam cubes of winter squash and then dress with olive oil, tamari, ginger and pumpkin seeds. Top “strings” of spaghetti squash with pasta or pesto sauce. Add cubes of winter squash to your favorite vegetable soup recipe. Puree cooked butternut with cinnamon, butter, and a green apple for a delicious and smooth butternut soup. Pumpkin curry is delicious. So is pumpkin pie! And pumpkin cheesecake. Mmmmmmm. Stay tuned for Thanksgiving time. I’ll post my great pumpkin pie recipe.

In the meantime, try this stew. It is delicious and nourishing and even better the next day, as is often the case with soups and stews.

This sounds labor intensive, but it’s pretty easy and WELL worth it. Great for those cold autumn nights and for lunch on crisp days.

Kale-Butternut-Bean Stew
3 medium carrots, peeled, quartered lengthwise
2 large tomatoes, quartered (optional, I usually leave them out)
1 large onion, cut into 8 wedges
1 small butternut squash, peeled, seeded, cut lengthwise into 1/2-inch-thick wedges
6 – 12 garlic cloves, peeled
Olive oil
4-6 cups vegetable broth (more for soup; less for thicker stew)
4 cups finely chopped kale
3 large fresh thyme sprigs
1 bay leaf
1 15-ounce can Organic Great Northern beans, drained

Preheat oven to 400°F. Coat baking sheet with olive oil. Arrange carrots, tomatoes, onion, squash and garlic on sheet. Drizzle with more olive oil. Sprinkle with salt and pepper. Toss to coat. Bake until vegetables are brown and tender, stirring occasionally, about 45 minutes.

Transfer carrots and squash to work surface. Cut into 1/2-inch pieces; set aside. Place garlic, tomatoes and onion in blender; puree until almost smooth. Pour 1/2 cup broth onto baking sheet; scrape up any browned bits. Transfer bits and vegetable puree to large pot. Add broth, kale, thyme and bay leaf to pot; bring to boil. Reduce heat; simmer uncovered until kale is tender, about 30 minutes.

Add beans and reserved carrots and squash to soup. Simmer 8 minutes to blend flavors, adding more broth to thin soup if necessary. Season with salt and pepper. Discard thyme sprigs and bay leaf. (Can be made 1 day ahead. Cover and chill. Bring to simmer before serving.)

Per serving: calories, 191; total fat, 4 g; saturated fat, 0.5 g; cholesterol, 0
Makes 6 servings.

What’s in Season?

Last modified on 2009-02-23 01:54:56 GMT. 0 comments. Top.

Swiss Chard!



Eat more leafy greens! Chard is a wonderful way to meet your leafy greens quota. It belongs to the same family as beets and spinach and is slightly bitter, slightly salty. Chard is incredibly high in vitamin K (for bone health), vitamin A for beta-carotene, and minerals like iron, magnesium and manganese. Magnesium is important for bone, muscle, and nerve health, especially cardiovascular function, and most people don’t get enough of this important mineral. It can promote restful sleep and calm muscle cramping.

I’m always telling people to eat more greens. Why? Greens are one of the most nutrient-dense veggies you can add to your diet and should be the foundation for almost every meal. Choose from kale, beet greens, rainbow or green chard, mustard greens, dandelion greens, or mixed salad greens, but always choose dark leafys. These contain the highest nutrient levels, are relatively good sources of fiber, and are powerful anti-cancer foods due high levels of phytochemicals and chlorophyll.

Don’t like greens? Try adding them to smoothies. Add a handful of spinach to a smoothie with banana and berries, maybe some protein powder (NOT SOY – try whey or brown rice protein), maybe some ground flaxseeds. You won’t even taste the spinach. Or, there are many green food powders on the market that contain concentrated superfoods and greens like kale, spinach, and spirulina/blue green algaes (VERY high in trace minerals) that you can add to smoothies to mask the taste. Try Green Magic or VitaMineral Green.

Easy Recipe: remove leaves from stalks and chop stalks; place stalks in salted, boiling water for 5-10 minutes or until tender. Chop leaves. Chop several cloves of garlic and saute chopped garlic in olive oil or coconut oil for a few minutes, then add leaves to pan. Add chicken or vegetable broth as needed while leaves wilt under tender. Sprinkle with salt. Add stalks and toss all together. Eat as is (simple is delicious), or add a few drops of sesame oil to complement an Asian dish, or drizzle with some balsamic vinegar.

Excellent & Easy

Last modified on 2009-02-23 01:55:45 GMT. 1 comment. Top.

I made this for dinner last night, with a few modifications, and boy was it perfectly easy and delicious.



Chicken Chili in the Crockpot

* 2 pounds ground chicken, coarsely ground preferred
* 3 tablespoons chili powder, plus 2 teaspoons
* 1 (15-ounce) can kidney beans, drained and rinsed
* 1 (15-ounce) can white beans, drained and rinsed
* 2 (28-ounce) cans diced fire roasted tomatoes
* 1 medium sweet potato (about 10 ounces), peeled and shredded
* 1 (15-ounce) can low-sodium chicken broth
* 1/4 cup instant tapioca (recommended: Minute tapioca)
* 1 to 2 chipotle chiles in adobo sauce with seeds, chopped
* 2 tablespoons soy sauce
* 1 tablespoon kosher salt
* 1 tablespoon onion powder
* 2 teaspoons granulated garlic
* 1 teaspoon dried oregano
* 1 teaspoon ground cumin
* 1/4 teaspoon ground cinnamon
* Pinch ground cloves
* 1/2 to 3/4 cup lager-style beer, optional
* Toppings: Sour cream, shredded Cheddar or Jack cheese, chopped scallions, and chopped pickled jalapenos

Directions

Put the chicken in the slow cooker. Add 3 tablespoons of the chili powder and all the rest of the ingredients, except the beer. Stir everything together, cover, and cook on LOW for 6 to 8 hours.

Just before serving, stir in the remaining 2 teaspoons of chili powder, the beer, if using, and season with more salt and pepper, to taste, if desired. Divide the chili among warm bowls. Serve with the topping of your choice.

Know-How: Stirring in chili powder right before serving brightens the flavor of the chili.

Now, here’s the thing. I halved the recipe, which worked perfectly, because this sounds like a lot of chili. I didn’t skimp on the spices though, and I did use the 2 full cans of beans and a whole sweet potato. They didn’t have ground chicken at the Whole Foods yesterday, so I substituted ground turkey thigh meat, which worked perfectly. I had a small onion on hand, so I added that in. Also, I could only find chipotle chiles in adobo sauce PASTE, so I used 1 tsp, the perfect amount for not too spicy. I didn’t have beer on hand (we’re wine people), so I didn’t use that, and it may have thinned it a bit. Cooked for 6 hours on low. I like very thick and stewy chili. Even better and more awesome the next day!

What did your friendly neighborhood nutritionist eat for dinner? (recipe included)

Last modified on 2008-10-13 22:04:11 GMT. 0 comments. Top.

-Rocky Jr Organic whole roast chicken (lemon herb) from Whole Foods. I’ll buy one and eat on it all week. Good over salads, shredded and reheated in corn tortillas with avocado and black beans, or i’ll make a curry chicken salad with it.
-Baked sesame-cumin sweet potato fries (recipe follows)
-Green beans with shallots
mmmmmmmm.
oh – and a few squares of Green & Black organic dark chocolate (70% cocoa content). That’s right, (dark) chocolate is good for you. Haven’t you heard?

Full disclosure: also, 3 bites of boyfriend’s slice of mocha cheesecake.

I look forward to fall when the garnet yams and sweet potatoes come into season. Try this recipe to convert sweet potato skeptics. These fries are healthy – high in vitamins A and C and fiber, and low in calories. I’d guess that kids would love them too.

Baked Sweet Potato Fries

2-4 garnet yams or sweet potatoes
2-4 tbsp sesame oil
2 tsp cumin
2 tsp chili powder
1 tsp paprika
1 tsp salt

Preheat oven to 375. Oil a cookie sheet. Slice 2-4 yams into chunky (or matchstick) fries. Mix fries with spices and sesame oil in a bowl. Bake 20 minutes; flip and bake 20 more minutes.

Give your immune system a boost!

Last modified on 2008-10-09 03:51:49 GMT. 1 comment. Top.

Try this delicious spinach-shiitake soup now that cold and flu season is upon us. Nutrient dense ingredients in chicken broth are just what you need to crank up your immunity. Grandma was right – chicken soup/broth really can help shorten the duration of sickness.

Alliums such as garlic and onion fight viruses and bacteria, and shiitakes possess superior disease fighting compounds. Spinach is packed with antioxidants, vitamins, and minerals. And let’s not forget ginger! One of my favorites – an anti-inflammatory herb, its soothes nausea, and its warming properties promote good circulation. It too can minimize symptoms of colds and allergies.

3-4 cups organic chicken broth
5-10 cloves minced garlic
1-2 shredded carrots
1 small yellow onion, chopped
4-8 shiitake mushrooms, sliced
3 tbsp minced fresh ginger root
3 tbsp chopped parsley
juice of one lemon
Handful spinach

Add carrot, onion, garlic and ginger to large pot. Cover with broth. Cook about 15 minutes or until vegetables are soft. Remove from heat; add parsley and lemon juice and spinach. Steep and enjoy.