July 19, 2017

Summer Salads and Dressings

Summer is a time of heightened activity, longer days. It's also an opportunity to slow down, nourish ourselves, soak up the sun, and prepare for winter. The more we relax and reduce stress in the summer, the healthier we will remain during the colder months.

Try these recipes to strengthen digestion and promote relaxation.

Lemon Garlic Dressing

You will need:
1/3 cup olive oil
3 tablespoons fresh lemon juice
1 small clove garlic, crushed
¼ teaspoon each salt and black pepper

Whisk all ingredients together in a small bowl. 

Drizzle over salad. Serves 8.

GET CREATIVE! Add ¼ cup freshly chopped dill.

Red Wine Vinaigrette

You will need:
1/3 cup olive oil
3 tablespoons red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon honey
¼ teaspoon each salt and black pepper

Whisk all ingredients together in a small bowl. 

Drizzle over salad. Serves 8.

GET CREATIVE! Add ¼ cup freshly chopped parsley.

Balsamic Vinaigrette

You will need:
1/3 cup olive oil
3 tablespoons balsamic vinegar
¼ teaspoon tamari or soy sauce
1 teaspoon maple syrup

Whisk all ingredients together in a small bowl. 

Drizzle over salad. Serves 8.

GET CREATIVE! Add ¼ cup freshly chopped basil.

Kohlrabi Potato Salad

Kohlrabi is extremely high in protein for a vegetable! It's a digestive aid as well. Enjoy it.

You will need:
1 pound potatoes or any kind
½ pound kohlrabi
¼ cup fresh spinach, chopped
⅓ cup roughly chopped dill
3 tablespoons mustard
one batch of lemon garlic salad dressing (see recipe above)

Steam or boil potatoes and kohlrabi in until tender, about 15 minutes.

Drain and place in a serving bowl. Toss with spinach, dill, mustard and salad dressing. 

Serve warm or at room temperature.

GET CREATIVE! Add ¼ cup sunflower seeds.

Corn Salad

Please choose non-GMO corn whenever possible.

You will need:
½ cup apple cider vinegar
¼ cup olive oil
Salt and freshly ground black pepper, to taste
2 cups fresh peas
3 ears corn, husks and silks discarded, kernels sliced from cobs and reserved
2 stalks celery, finely chopped
1 medium yellow onion, finely chopped
1 avocado, chopped

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

Bring a 2 quart saucepan of salted water to a boil. Add peas and cook until bright green and tender, 1–2 minutes.

Drain and add to bowl along with remaining ingredients; toss to combine.

Let sit for 30 minutes before serving.

GET CREATIVE! Add ¼ cup crumbled feta cheese.

July 1, 2017

Vegan Chia Burgers

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

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

These chia burgers fit the bill.

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

Corn is a wonderful food for summer. From digestive support to blood sugar balance, it is a healing food as long as it’s not genetically modified. Ask your farmer where they get their seeds and check for the non-GMO label on corn products in the store.

Corn fiber supports the growth of friendly bacteria in our large intestine. It is rich in B-complex vitamins and has about 5 grams of protein per cup. Fiber and protein make corn a great food blood sugar control.

Vegan Chia Burgers

You will need:
1/2 cup cornmeal (non GMO)
1/4 cup chia seeds
1/2 teaspoon salt
1 medium zucchini, grated
1 medium carrot, grated
1/3 cup olive oil

Preheat oven to 375 degrees.

Mix all ingredients together.

Oil a cookie sheet with olive or sunflower oil.

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

Bake for 15 minutes, cool and enjoy.

They pair well with pesto and grilled chicken or cod.

June 20, 2017

Coconut Almond Cake With Blueberry Lemon Glaze

Summer is here! Berries are one of my favorite aspects of summer cooking and eating. They are so high in healing plant compounds, low on the glycemic index, and naturally sweet. I take every opportunity to savor them during their short season.

This recipe features blueberries, which are high in phytonutrients that reduce inflammation and oxidative stress in the body. They lower triglycerides and protect cells and blood vessels in the heart. Blueberries improve memory, support the nervous system, and balance blood sugar. Try to eat 1 cup of blueberries daily to reap their health benefits.

Coconut Almond Cake

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

You will need:
1/2 cup coconut flour
1 1/2 cups almond flour
1/4 cup shredded coconut (optional)
1 teaspoon baking powder
a pinch of salt
1/2 teaspoon nutmeg
1 teaspoon cinnamon
1 cup milk of any kind
4 eggs, beaten
1/3 cup maple syrup
1/3 cup unsweetened applesauce
1/4 cup coconut oil, melted

Preheat oven to 350 degrees.
Melt coconut oil in a 9x9 cake pan in the oven.
Mix all the ingredients together in the order listed.
Pour the melted coconut oil into the bowl and mix well.
Pour batter into cake pan.
Bake for 30 minutes, or until a toothpick comes out clean when inserted.

Blueberry Lemon Glaze

This is truly the icing on the cake!

You will need:
2 cups blueberries, fresh or frozen
2 tablespoons maple syrup
1/2 teaspoon each: cinnamon and cardamom
a pinch of salt
zest of 1 lemon
juice of 1/2 lemon

Mix all ingredients together in a sauce pan and simmer on medium heat for 5 minutes.

Cool slightly before pouring it over the cake.
Set aside to cool for 15 minutes.

It's even more delicious the next day after the glaze soaks into the cake.

June 18, 2017

Solstice Wraps

Summer solstice is upon us. Fireflies decorate the night skies and the first strawberries are ripe in our garden. We are harvesting nettles and red clover galore and making sun tea with red clover, chamomile, lemon balm and tulsi.

Now is the time to strengthen yourself. Now is the time to soak in the verdant wonder of summer as a way to prepare for winter.

Try this green recipe to inspire you. It reminds me of my time living in Indonesia.

Lettuce Wraps

You will need:
1 can chickpeas, drained (I like Eden brand)
1 ripe avocado, peeled and seeded
2 cucumbers, finely chopped
1/2 bunch scallions, chopped
1/2 bunch cilantro, minced
1 tablespoon lime juice
salt and pepper to taste
4 large lettuce leaves
Sprouts (optional)

Pour chickpeas into a bowl and mash them.
Add in the avocado and continue mashing until well mixed and a consistency to your liking.
Add cucumber, scallions, cilantro and lime juice and stir until mixed. Add salt and pepper to taste.
Divide salad mix into 4 servings and spoon each serving into a lettuce leaf.

Top with sprouts if you like and enjoy with peanut dipping sauce.

Peanut Sauce

You will need:
¾ cup creamy peanut butter (unsweetened)
3 tablespoons rice vinegar or apple cider vinegar
1/3 cup water
3 tablespoons tamari or soy sauce
1 tablespoon honey
2 teaspoons fresh ginger, grated or minced
2 cloves garlic, pressed or minced
1/2 teaspoon red pepper flakes (optional)

In a mixing bowl, whisk together all the ingredients until well blended.

Adjust to taste. Add honey, tamari, or water to achieve the desired consistency and flavor.

Enjoy with lettuce wraps!

May 18, 2017

Green Lasagna

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

Try this vegetarian lasagna recipe to inspire you.

Green Vegetarian Lasagna

You will need:
2 packages gluten-free lasagna noodles, oven ready (I like De Bole's brand)
1 stick butter
2 cups grated Parmigiano Reggiano cheese
1/2 cup milk
2 large yellow onions
3 tablespoons olive oil
1 teaspoon each: thyme and oregano
3 cups cremini mushooms
5 medium zucchini
3 cloves garlic
Two 15 ounce cans (canellini white kidney) beans (I like Eden Organics) or 3 cups cooked dry beans

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

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

Coarsely chop and add zucchini.

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

Then, prepare the second sauce.
Melt the butter in a deep skillet.

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

Add salt and black pepper to taste.
Mince garlic and add that to the mushrooms.

Add cooked beans and milk.
Stir well saute for 3 or 4 more minutes, then and turn off heat.

Preheat the oven to 350 degrees.
Oil a 9 x 13 glass baking dish with olive oil.
Assemble the lasagna by first spreading a thin layer of the mushroom bean sauce on the bottom.
Place noodles on top and make sure that they do not overlap for even baking.
Spread the zucchini sauce over the noodles.
Cover with a generous helping of grated Parmigiano.

Add another layer of the mushroom bean sauce, more noodles, zucchini sauce, and cheese.
Repeat until you get to the top of the dish. I usually make 4 layers.
After you lay down your last layer of noodles, do not add more zucchini. Just cover them with cheese and then wrap the dish tightly with aluminum foil. It's ok if it mounds over. It will settle as it bakes.

Bake for 50 minutes.
Remove foil, turn broiler on high, and broil for 3 to 4 minutes or until cheese is bubbling.

Serve immediately with a side salad.

Healthy Eating Program

Need to detox, uncover food allergies, feel nourished & satisfied?

I will tailor your Program to your dietary needs and health goals. Programs include shopping lists, prep/menu plans, recipes, mindfulness, & nutritional recommendations.

Click here to try a FREE sample of the Healthy Eating Program.

Real Time Web Analytics