Recipes

I love creating yumminess in the kitchen. Even better, i love cooking for others!

Holiday Recipe: Vegan Fudge

Last modified on 2008-12-16 05:23:43 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 2008-12-20 06:49:52 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 2008-12-09 04:08:04 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 2008-12-03 16:49:40 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 Tribute to my Favorite Tonics

Last modified on 2008-11-13 19:40:11 GMT. 0 comments. Top.

Let food be they medicine, said Hippocrates, the father of medicine. Foods can be wonderful tonics, supporting health through the seasons and also through detoxification and periods of sickness. I grabbed some honey off the shelf the other morning after slightly overindulging in some delicious wine the night before, knowing that the enzymes and minerals and healing power of honey can help a hangover. Here are some of my favorite food and herbal tonics.

*Honey - one of my faves.

Honey has been used for centuries, and it’s been said that Cleopatra bathed in milk and honey to keep her skin soft and youthful. Honey is great because it can be used internally and externally. I’ve used it as a face mask, on burns and cuts (it’s said to be a wonderful antiseptic and skin healer), and as a moisturizer. Taken internally, it’s said to help reduce allergies, boost the immune system, facilitate recovery after athletic activity, help a hangover, suppress a cough better than cough syrup, help relive constipation, and boost overall antioxidant levels if taken daily. ALWAYS choose raw, unheated, unpasteurized honey (not the stuff that comes in the plastic bear). Heating destroys all the benefits and kills the enzymes. Buy local honey if possible, and try to get it with the cappings that contain pollen and propolis, both of which have incredible health benefits and are known to boost immunity and reduce allergies.

Honeybees are in danger. If you stop and think for a moment: life would not be possible without bees. It has been said that if honeybees died off, mankind would follow in 4 years. While this has not been determined, bees are responsible for the continuation of our food supply: No more bees, no more pollination, no more plants, no more animals, no more man. Praise the honeybee!

*Sea Veggies - these gifts from the sea pack a nutritional punch, rich in trace minerals so lacking in an industrialized diet, especially the antioxidants zinc and selenium.

Hijiki, kelp, sea palm fronds, wakame, nori…. all are rich in enzymes, amino acids, and especially iron and iodine (helps boost thyroid function). Sea veggies are truly a superfood. Some have a stronger flavor than others. I buy them from the farmers’ market here in California. They have been wild harvested from the Pacific up in Mendocino. I’ll add them to salads and soups or rehydrate them and all a little sesame oil and sesame seeds for a seaweed salad. Add a chunk to broths or brown rice to infuse dishes with nutrients. Or, you can find them in shakers to sprinkle atop salads, rice bowls, or other dishes.

*Ginger - sea veggies make me think about ginger!

The two complement each other so well. Ginger is one of my favorite herbs - it relieves nausea and is excellent (and safe!) for pregnant women in the first and second trimesters; its warming properties can boost circulation; it’s said to have cholesterol-reducing benefits; it is cleansing, stimulating, and improves digestion by boosting stomach acid before meals, helping your body more efficiently digest and utilize food; and it relives gas and bloating better than most herbs I’ve found. I add grated ginger to asian dishes when I cook, or I’ll grate it into a mug and pour hot water over it and let it steep. Add lemon water for extra cleansing. Lemon water helps stimulate digestion, so used together with ginger first thing in the morning on an empty stomach, this tonic can relieve constipation and “get things moving.”

*Green tea - I’ve written an entire post on the benefits of green tea. Aside from everything else you’ve heard, my recent trip to the dentist (only one cavity my whole life) reminded me that green tea can protect your mouth from overgrowth of plaque and bacteria. I love matcha and the ritual around making this rich, foamy green tea. Its bright color tells you it’s rich in antioxidants. Choose organic, fair trade green teas.

*Miracle Immune Tonic - I have been making this tonic for those about to get sick or who are already sick (works best for colds and flu), and it is nothing short of miraculous, even for non-believers. I combine a spoonful of dried elderberries, yarrow, and peppermint leaves into a pot, cover with water and simmer lightly for about 20 minutes until it’s thick and strong. Add a little honey. Drink first thing before bed and again in the AM. Works like magic. Elderberries are very high in vitamin C, yarrow expels mucous from the lungs, and peppermint soothes coughs. Honey soothes coughing and boosts immune system.

*Broths - “A good broth can resurrect the dead,” they say. Broths are incredibly rejuvenative and an easy way to get minerals and nutrition for those recovering from illness, injury, or surgery. I make a big batch of Mineral Broth to sip at night during a cleanse. A bone broth, made from beef and chicken bones, can be sipped throughout the day to help recovery from illness, or use as a base for soups and stews. The bones and cartilage have amazing healing and strengthening properties. Also add egg shells for calcium. Try this mineral broth, for starters:

1 c winter squash (I use butternut, skin on)
2 medium potatoes (can use yams)
1 c zucchini
1 c purple cabbage
2 c celery
3 carrots
1 c collards or chard
1 c kale
1 c onion
1 c green beans
¼ c parsley
1 beet
Dill weed
3 cloves garlic
½ c flaxseeds
6 slices ginger
Sea veggies

Scrub all veggies and cut into chunks. Place everything in dutch oven and fill with filtered water to level of veggies. Add sea veggies as desired. Bring to boil, simmer lightly 4 hours or more. Add curry for zest if desired.

A Celebration Recipe!!

Last modified on 2008-11-05 23:13:08 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, 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 pt 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.

How Do I Choose the Right Diet? (Part I)

Last modified on 2008-11-04 02:58:08 GMT. 0 comments. Top.

Truth be told, I hate the word “diet.” In my mind, it’s synonymous with the thousands of books about French women drinking wine and staying skinny and Phase I & II high-protein plans with promises that you’ll look like Heidi Klum or Brad Pitt. You don’t need to “diet” to achieve health or to lose (or gain) weight. Find the foods that are right for your physiology and consume these foods in the right ratios, and you’ve found your eating plan for life. It’s not as complicated as it sounds. Since we all have different physiological needs (biochemical individuality), we require different amounts of proteins, carbs, and fats. When you find your ratio, your body will function in balance, and that means weight normalization, mood stabilization, and more energy!

Do you have a hearty appetite? When you’re finishing one meal, are you already thinking about the next? Do you dream about hamburgers? Prefer dark meat to light? You’re a protein type. You need up to 6 oz of protein at each meal. This is 15%-20% of the population. A protein type eating the wrong foods will be hungry all the time – even if full, they will continue to eat. “What do I need? I want something but I’m not sure what it is.” Protein types can be stuffed and still feel hungry since they are inefficiently using food. Protein types do not do well on a vegetarian or low fat diet and often have problems with sugar cravings if they’re not getting enough protein.

Do you have a light appetite? Can you skip meals with no effect on energy or mood? Do your meals consist mainly of salads and veggies? You’re a carb type. This is 60%-70% of the population. You’re the opposite of a protein type. You typically don’t like meat or salt, and you love salad. Carb types feel great after fresh, organic vegetable juice and have a high tolerance for, well, carbs of all kinds: low card veggies like broccoli or kale, high carb veggies like potatoes or beets, or grains like quinoa, rice, or oatmeal. Beginning meals this way makes you feel great, and carb types can enhance well-being through fasting.

Are you attracted to meat and veggie combos? Do you tend to top your salad with chicken or order mixed vegetables with stir-fried beef? You’re a mixed type. You naturally gravitate towards protein + veggie sources together. This is 15%-20% of the population. Mixed types have very broad nutritional needs and do well with a balanced ratio of vegetables and proteins together.

So how do you know what your type is? If you’re not sure from the above descriptions, try eating the whole protein portion of your meal (4 ounces, or about the size of your fist) alone before every meal for 4 days and see how you feel. Then try eating the vegetables first for 4 days and see how you feel. No discernible difference? You’re a mixed type.

Are you laughing right now because you’re not even eating any veggies? Check back to future posts about how to START!

*Stay tuned for Part II: How Do I Build the Right Meal?

In the meantime, here is what I’m making for dinner tonight, the perfect meal for protein types.

Pot Roast! Courtesy of Simply Recipes.

* 3 lb of organic, grass fed beef shoulder or boneless chuck roast
* 1 Tbsp olive or grapeseed oil
* Salt, pepper, italian seasoning to taste
* 1 large yellow onion, chopped or sliced
* 4 cloves of garlic, peeled
* 1/2 cup of red wine
* Several carrots, peeled and cut lengthwise

Use a thick-bottomed covered pot, such as a dutch oven, just large enough to hold roast and vegetables. Heat 1 Tbsp of oil on medium high heat (hot enough to sear the meat). Sprinkle and rub salt, pepper, and Italian seasoning all over the meat. Brown roast in pot, all over, a few minutes on each side. Don’t move the roast while a side is browning, or it won’t brown well.

When roast is browned, lift up the meat and add garlic and chopped onion to the bottom of the pan. Let the roast sit on top of the onions. Add 1/2 cup of red wine. Cover. Bring to simmer and then adjust the heat down to the lowest heat possible to maintain a low simmer when covered.

**Cook for 3 1/2 to 4 hours, until meat is tender. Near the end of the cooking, add carrots, cook until tender, about an additional 10-20 minutes.

**OR transfer meat to crock pot and cook on low for 4-5 hours. Add vegetables and cook on high for 30 minutes.

What I’m Eating Now

Last modified on 2008-10-29 03:31:00 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.

An Ode to Sugar

Last modified on 2008-10-29 03:30:09 GMT. 1 comment. Top.

Well, not really. With Halloween (one of my favorite holidays) approaching, I thought it would be fitting to demonize sugar!

The “average american” consumes something like 150 POUNDS of sugar per year. It’s no wonder our waistlines are expanding, diabetes rates are the highest ever (even in 9 year olds!!), and cholesterol levels are rising. The pharmaceutical companies are having a field day with this. Used to be that fat was the bad guy. Have all those fat free products helped people lose weight? Guess not! Mostly because the fat has been replaced with SUGAR.

Sugar has all kinds of destructive effects on your health. Sugar causes inflammation in the body, raises insulin levels, and contributes to cardiovascular disease and diabetes. Sugar fries your adrenal glands, raises cortisol levels, and leaves you fat and fatigued. Sugar contributes to high blood pressure. Sugar raises cholesterol levels. Sugar depresses your immune system and can contribute to cancer by accelerating tumor growth. That’s right, sugar feeds cancer cells. Sugar causes candida, an overgrowth of yeast and bad bacteria in the gut that contributes to yeast infections. Sugar has been linked to nearly every human health problem.

Let’s say you wake up in the morning and grab a pastry and a coffee. After adding sugar to your coffee and consuming the sugar in your pastry, your blood sugar levels shoot up, and your pancreas releases insulin to usher all the sugar into your cells for use. Once all the sugar makes it into your cells, your blood sugar levels drop, and you crash. Maybe you get tired or moody or anxious, but you’ll definitely feel it. And even worse, you’ll crave more sugar. When you grab a snickers bar, the same reaction happens again in your body. But soon your cells decide they don’t need any more sugar, and so there it stays in your blood stream along with all that insulin. When the cells no longer use it, it’s stored as FAT. That’s right, sugar makes you fat. Even worse, now you have high blood sugar and insulin levels, and you’re on the way to diabetes or heart disease. Your cholesterol and triglycerides are probably high at this point too.

SO. What to eat? Just avoid the processed, refined foods. Anything in a box. Stick to whole foods - meats, vegetables, fruits, legumes. Avoid soda, for god’s sake. Liquid calories. Stop adding sugar to tea and coffee. Beware of fat free foods!

Read your labels!!! Sugar hides under all kinds of aliases. Brown rice syrup, evaporated cane juice, beet juice/sugar = sugar. High fructose corn syrup (the worst of all!!!), sucrose, dextrose, fructose = sugar. Look for the sugar content on the label. 4 grams = 1 teaspoon. A soda has 10 teaspoons!

Avoid artificial sweetners like Equal and Sweet & Low. They contain aspartame, which is a neurotoxin (read: causes problems in your central nervous system, kills brain cells, etc). Aspartame is usually present in those “Sugar Free!” products.

Stevia is a good substitute for sugar. It’s super sweet and if you find it unrefined (it’ll be green as opposed to white), it can be used for baking. Agave nectar is pretty good too - it’s low on the glycemic index. Honey is an ok substitute, as it contains minerals and enzymes if it’s raw, but it still has the same effect on blood sugar to an extent. Increase other spices like cinnamon, cardamom, or vanilla, which add a natural sweetness.

Read Ann Louise Gittleman’s book Get The Sugar Out. She outlines a whole plan to kick sugar.

alright, alright. Here’s a sugar free recipe. Give this to the kids instead of snickers bars. Don’t turn up your nose at carob. It’s delicious, really, and doesn’t have added sugar like chocolate does.

Carob Cookies (gluten and refined sugar-free!)
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
¼ tsp sea salt
1 ¼ c brown rice 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 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!

Excellent & Easy

Last modified on 2008-10-12 19:03:51 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!

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.

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.