Curried Potato, Mushroom, and Broccoli Stir-fry

Today at the farmer’s market, there was a stand with fresh broccoli. There is no better way to capture the nutrients in broccoli as when it is first cut. Broccoli is one of those finicky vegetables that rapidly releases nutrients soon after it has been cut. The loss can be slowed by keeping it on ice, but most grocery stores have fresh broccoli sitting in a bin next to the cauliflower. So unfortunately, it’s given up most of its phytonutrients. The farmer also had new red potatoes and onions, which I snatched up. Yum. Usually stir fry recipes don’t include potatoes, but because that’s what’s in season, it’s what in this dish.

I typically use sesame oil for stir fry. Not all oil is the same. I used to use extra virgin olive oil but then learned that it becomes an unhealthy oil at high heat. Sesame oil tolerates heat very well. This dish can be prepared in under 30 minutes if you do the prep work ahead of time. So it’s a great one to consider for a work night menu item.

Weather today is sunny, with a bit of fall in the air. Humidity is expected to increase as the day goes on.

Listening to the birds singing outside with my widows open

Scent in the diffuser today is Harmony

Curried Potato, Mushroom, and Broccoli Stir-fry

Cook time 25 minutes

Serves 4

 Ingredients:

• 4 cups broccoli florets (from one bunch)

• 1 ½ tsp coarse salt

• ½ cup skin-on almonds, coarsely chopped

• 3 TBSP sesame oil

• 1 ½ pounds white, red, gold potatoes, unpeeled and diced (about 3 cups)

• 5 ounces shiitake mushrooms, stems discarded, caps cut into ½- inch pieces (about 2 cups)

• 1 cup coarsely chopped onion

• ½ cup moist sun-dried tomatoes or oil-packed, drained, blotted dry and cut into ½-inch pieces

• 2 tsp Madras curry powder

• Pinch of crushed red pepper

• 1 garlic clove, grated

Directions:

1. Place a small amount of water in a medium sized pot with broccoli. Steam on medium heat until broccoli is tender but not over cooked. Set aside and keep warm.

2. Place the almonds in a large skillet and cook over medium-high heat, stirring frequently, until toasted. Pour the almonds into a small bowl and set aside.

3. Reheat the skillet over medium heat, add the oil. When hot enough to sizzle a piece of potato, add all the potatoes. Cook, stirring, over medium-high heat until browned, about 8 minutes.

4. Add the mushrooms, onion, sun-dried tomatoes, curry powder, the remaining 1 tsp of salt and crushed red pepper. Stir fry, adjusting the heat to maintain a steady sizzle, until the potatoes and mushrooms are tender.

5. Add the steamed broccoli and the garlic. Stir fry until heated through, about 2 minutes.

6. Transfer to serving bowls and sprinkle with almonds.

Summer Vegetable Medley with Polenta

The season is just right for summer squash and eggplant.  When I think of those two vegetables, I think Italian. Most people associate eggplant with the popular parmesan, but that requires breadcrumbs along with cheese.  Although this recipe is vegan and gluten free, it doesn’t have to finish that way.  There is the option to use Parmesan cheese in the polenta and can be sprinkled on the top just like spaghetti.  The zucchini and the eggplants were purchased from the farmer’s market.  I also added shitake mushrooms, garlic and onions that I had on hand.  The tomatoes I used were from my own garden, but feel free to used canned tomatoes in its place.

Polenta is a quick and easy grain to use in the place of pasta.  Since most corn is a GMO substance, I strongly recommend using an oganic, non-GMO corn meal. Once it’s finished cooking, I placed mine in a. 9x12 casserole dish to let it cool and give it some shape. If there is time, place it in the oven to allow the top portion to dry out a little giving it some crunch. The best part of cooking is there are lots of options. Eat well, feel better.

Weather outside is sunny and very humid, temperature is currently 83 degrees.

Listening to Lauren Daigle Radio on Pandora

Scent in the diffuser today is Lavender

Summer Vegetable Medley with Polenta

Ingredients:

Polenta:

• 4 cups water

• ½ tsp salt

• 2 TBS olive oil

• ½ tsp dried oregano

• ½ tsp crushed red pepper

• 1 ½ cups organic cornmeal

• (½ cup shredded Parmesan cheese, optional)

Mixture:

• 1 medium sized onion, sliced and cut in half

• 1 large garlic clove, minced

• 1 large eggplant, diced

• 1 large zucchini, diced

• 1 cup shiitake mushrooms, cut into pieces

• 1 tsp basil

• 1 tsp salt

• 1 cup tomatoes 

  • Or one can of diced tomatoes, with juice

• ¾ cup prepared marinara sauce (omit if using can tomatoes with juice)

Directions:

1.  Put the water, salt, olive oil, oregano, and red pepper flakes in a heavy-bottomed pot and bring to a boil.  Whisk in the cornmeal as you pour into the boiling water in a steady stream. Bring back to a boil; reduce the heat to a very low simmer, and cook, stirring occasionally, until the texture is smooth and creamy, 15-20 minutes.  Remove from the heat and stir in the Parmesan cheese, if using.

2. While the water is boiling, place onion and garlic in a large skillet with a TBSP of water on medium heat.  Sauté for several minutes.  Add the eggplant, zucchini, and mushrooms until nearly soft.

3.  Add tomatoes (fresh or canned) along with the sauce, basil and salt.  Cook an additional 5 minutes.  Keep warm.

4. Place polenta onto a place and top with vegetable medley and cheese if desired.

Can be served with a side salad or soup.

Curried Lentil Soup

It was only about six years ago when I was introduced to Indian food.  I grew up in a rather traditional, southern cookin’ kinda of house.  Food was mostly bland as I remember, as neither of my parents were enthused about spicy foods.  Lucky for me, I’ve had people in my life who encouraged me to step out of my comfort food rut and experience the bold, rich flavors of culturally diverse foods. Indian food, in particular, is one I really enjoy.  Sign me up for anything curry.  I’m not sure if I’ve acquired a taste for more spicy foods or if, perhaps, I’ve killed my taste buds and, therefore, can tolerate more heat. Either way, I can take a little heat in my dish.  

It’s been a cool few days here in the Shenandoah Valley, and I’m already thinking about soup!  Consuming soup is a great way to ingest many different vegetables and spices that heal and nourish our tired body systems.  Both turmeric and ginger are anti-inflammatory spices, the cinnamon is a blood sugar regular, and coconut oil and milk provide essential fats for our cells.  It’s root vegetable season and what better way to enjoy them but in this exceptional recipe.  Please don’t be intimidated by the list of ingredients.  It’s mostly spices.

Weather today:  Partly cloudy and cooler, temp. 76 degrees

Listening to:  Smooth Jazz on Pandora

Scent in the Diffuser: Peppermint

Curried Lentil Soup

Yields about 10 cups

 Time: 50 min.

 Ingredients:

• 1 ½ cups dried green lentils

• 4 cups water

• 1 tsp ground turmeric

• ½ tsp salt

• 2 TBSP coconut oil

• 1 ½ cups chopped onions

• 2 garlic cloves, minced

• 1 TBSP peeled and grated fresh ginger

• ½ tsp salt

• 1 cup diced carrots

• 1 cup diced potatoes

• 1 tsp ground cumin seeds

• 1 tsp ground coriander seeds

• 1 tsp ground cinnamon

• ½ tsp ground turmeric

• ¼ tsp ground cardamom

• ¼ tsp – ½ tsp cayenne

• 3 cups water or vegetable stock

• 1 cup seeded and diced bell pepper

• ½ cup unsweetened coconut milk

• 2-3 TBSP fresh lemon juice

• ¼ cup chopped fresh cilantro 

 Directions:

1. In a saucepan, bring the rinsed lentils, water, turmeric, and salt to a boil.  Reduce the heat and simmer, covered, until the lentils are tender, 30 – 40 minutes.  Stir occasionally and add more water if necessary.

2. Warm the oil in the soup pot on medium heat.  Add the onions, garlic, ginger, and salt, cover and cook on low heat until the onions are tender.  Add the carrots, potatoes, cumin, coriander, cinnamon, turmeric, cardamom, and cayenne and cook briefly, stirring constantly to prevent burning.

3. Add the water or stock and bring to a boil, then reduce the heat and simmer until the vegetables are barely tender, 5-10 minutes.  Stir in the bell peppers and continue to simmer until all that vegetables are tender.

4. When the lentils are soft, stir them and their remaining cooking liquid into the vegetables.  Add the coconut milk, 2 TBSP of the lemon juice, and the cilantro.  Add more lemon juice and salt to taste.

Adopted from Moosewood Restaurant Favorites Cookbook

Summer Gazpacho

The first time I experienced Gazpacho was at a friend’s house at Colonial Beach.  I smile at myself when I recognize how much I don’t know in life.  It is funny, you know.  Here I am a health and wellness coach, yet I’d never experienced this summer soup. Rather than see this as an “oh, no” thing, I choose to digest this experience as humorous.  After all, my sheltered life, thus far, has kept me from experiencing much about this world.  That’s changing though, each and every day.  

When I think of soup, I think of piping hot, savory bowls of goodness that usually experienced in those cold winter months.  Gazpacho is a cold soup that’s experienced in the warmer summer months. It’s a lot like a beverage really.  It can be drank from a glass rather than from a bowl.  In a gathering situation, it’s probably easier to serve in cups rather than bowls.  

At the farmer’s market this morning there was an abundance of tomatoes, which is why I chose to prepare this recipe.  It’s the time of year for cucumbers and peppers too, all of which is delighted in this soup. Personally, I like a smooth soup, but not everyone does.  The original recipe called to strain the soup through a sieve, but I wanted to reap the benefits of the fiber and nutrition, so I omitted that step.  If you are a person who enjoys a chunkier soup, then only puree half of the batch.  Again, the best part of cooking is creating a dish to your own liking.  Flavor up and enjoy the experience of tasting good, nutritious foods. 

Weather today: hot and humid today with the high at 95 degrees.

Listening to: Today’s Country on Pandora

Scent in the diffuser: Harmony

Summer Gazpacho

Ingredients:

• ½ English cucumber

• ½ large red bell pepper, stemmed and seeded

• 2 pounds ripe red tomatoes, cut into ½-inch wedges

• 1 large shallot, chopped

• 1 garlic clove, finely chopped

• 2 TBSP balsamic vinegar

• Pinch sea salt

• 3 TBSP olive oil

Garnishes: quartered cherry tomatoes, chopped chives, grilled or toasted bread (optional)

 Directions:

1. Cut 2” of the cucumber in ¼” pieces and set aside for serving; coarsely chop remaining cucumber and place into a large bowl.  Cut one-quarter of the bell pepper into ¼” pieces and set aside for service; coarsely chop remaining bell pepper and add to bowl with chopped cucumber.  Add tomatoes to bowl and toss with shallot, garlic, 2 TBSP vinegar, and salt.  Let stand 30 minutes at room temperature to let flavors meld.

2.  Transfer tomato mixture along with any accumulated juices to a blender.  Add 3 TBSP oil and puree on medium speed until smooth; season with salt and vinegar to taste.  Strain through a coarse mesh sieve into a large bowl or pitcher and chill until cool, about 1 hour. *I chose not to strain my soup, because I wanted all the fiber.

3. Divide gazpacho among bowls. Top with cherry tomatoes, chives, reserved cucumber and red pepper pieces.  Drizzle with oil and season with salt.  Serve with bread, if using.

Vegetable Paella

If you’ve had the pleasure of visiting a brewery, winery, or wedding recently, likely you have seen someone making paella.  Paella, a dish native to Spain, and is considered, by many, their national dish.  There are many variations a paella including seafood, vegetables, beans, and a variety of meats.  Today at my local farmer’s market, I purchased some fresh mini bell peppers, some jalapeño peppers, a leek, and fresh green beans to use.  At the grocery store, I purchased a head of cauliflower and shiitake mushrooms that I will use today as well. I really enjoy spice, but if you don’t, omit the jalapeño pepper.

To make the most of a work night evening, I suggest prepping the vegetables ahead of time unless there is person in your household that is willing to help out in the kitchen.  Now that’s love!  

Weather today is cloudy with periods of rain. Temperature 82 degrees

 Listening to Amala “resonance” by Reidun Schlesinger (A harpist I met along the roadside while touring The Ring of Kerry in Ireland.)

 Scent in the diffuser: SARA

Vegetable Paella 

Cook time: 50 minutes (less if veggies are prepped ahead of time)

Serves: 4-6 

Ingredients:

• 5 TBSP avocado oil

• 8 ounces mini bell peppers (about 8) or 1 large red bell pepper cut into 2-inch pieces

• 6 ounces shiitake mushrooms, stems removed and quartered or sliced

• 2 tsp fresh thyme, chopped

• 2 tsp coarse sea salt

• Freshly ground pepper

• 1 ½ cups cauliflower florets, cored and thick stems removed

• 8 ounces green beans, cut into ½ inch lengths

• 2 cups chopped leek—you can use onion in its place

• 1 clove garlic, finely chopped

• 1 can diced tomatoes with juice

• 1 small jalapeño, seeded and chopped

• 1 ½ tsp smoked paprika

• 1 ¼ cup white rice

• Lemon wedges and fresh thyme for garnish

Directions:

1. In a small saucepan, bring 6 cups of water to a boil; cover and keep hot.

2. Heat 2 TBSP avocado oil in a large skillet or paella pan over medium heat.  Add the peppers and mushrooms and cook, stirring, until the peppers are blistered and browned and the mushrooms are golden, 6-8 minutes.  Sprinkle with 1 tsp of the chopped thyme, ¼ tsp. salt and a sprinkle of black pepper.  Remove the peppers and mushrooms from the pan and set aside.

3. Add 1 TBSP of the oil to the pan and add cauliflower and green beans.  Stir over medium-high heat until the cauliflower is brown and tis crisp-tender, about 5 minutes.  Add the remaining 1 tsp chopped thyme, ¼ tsp of the salt and a sprinkle of black pepper.  Transfer the vegetables to a bowl, but separate from the peppers and mushrooms.

4. Add the remaining 2 TBSP of oil to the pan.  Add the leek or onions and cook over medium to high heat until translucent.  Add the garlic and cook for 1 minute.  Add the tomatoes with juice, jalapeno, and smoked paprika. Continue cooking until the liquid has absorbed.

5. Add rice and stir until coated with the tomato mixture.  Add 4 cups of the hot water and the remaining 1 ¼ tsp salt.  Bring to a boil and cook, uncovered, at a gentle simmer without stirring, until most of the liquid is evaporated and the rice is almost tender, about 15 minutes.

6. Spoon the mushroom mixture in the center and spoon the cauliflower mixture around the sides of the pan.  Pour 1 cup of hot water on the top and cook, uncovered until the water is absorbed and the rice is tender, about 5-8 minutes.

7. Turn the heat to high for the last 1-2 minutes until the rice forms a brown crust on the bottom of the pan.  Let the paella stand, uncovered, for 5 minutes before serving. 

8. Garnish with lemon wedges and thyme sprigs.

adopted from Fresh and Fast Vegetarian cookbook

Chickweed (Stellaria media) Pesto

Spring is my favorite time of year. I love the cool mornings that merge into warm afternoons. The fact that the days are growing longer makes my rhythm dance as the dawn breaks. The beauty of color and life that emerges after a winter’s sleep brings about opportunities. By that, I mean opportunities of beneficial weeds that are so plentiful in our yards. One of those beneficial weeds is chickweed (Stellaria media). This plant grows in almost every soil and is readily available for the taking. Most people find it to be a nuisance and work desperately to rid it from their gardens, foot paths, and lawns. Chickweed has been found to have health benefits in the following ways:

• Aids in digestion and weight management. Chickweed functions as both a mild laxative and a diuretic, helping rid the body of toxic substances.  

• May help minimize inflammation. People affected by rheumatoid arthritis can use this herb to help ease inflammation in their joints and relieve the pain caused by this condition.

• Aids in wound healing. This herb has been used to promote wound healing and ease infections through its antiseptic and antifungal properties.

If you’ve missed the taking of this plant this spring, you will have another chance this fall. The drying of the chickweed can be combined with teas as well. This year, I made a pesto with the abundance growing in my yard. Feel free to add chickweed to your salad too!

Chickweed Pesto

Ingredients:

• 4 cups of chopped chickweed, washed and hard stems removed

• 3/4 cup olive oil

• 3 cloves of garlic, chopped

• 1/4 cup pine nuts or walnuts

• 1/2 cup parmesan cheese

Directions:

Add all ingredients in a food processor and pulse until fully combined. Add more oil if necessary. Adjust ingredients to your liking.

Serve with a variety of garden vegetables and/or pasta of choice.

Cauliflower Soup

Cauliflower is the newest rage on the health front. This versatile cruciferous vegetable as moved into the spot light over the past decade with the surge of new ways to curb our waistlines. Here is just one more way to enjoy this nutrient rich vegetable that will keep the digestive fires burning.

Roasted Cauliflower Soup

Ingredients:

• 1 large head of cauliflower

• 4 TBSP olive oil

• 1 tsp sea salt

• 1 large onion, chopped

• 4 cups water or vegetable stock

Directions:

1. Chop cauliflower into 2 inch pieces. Place in a 9x13 baking dish.

2. Rub cauliflower with 2 TBSP olive oil and sprinkle with salt.

3. Add 1/2 cup water to the dish and bake uncovered at 350 degrees for 1 hour or until cauliflower is tender.

4. Heat remaining olive oil in a large saucepan over low-medium heat.

5. Add onion and cook until soft.

6. Add cauliflower and 4 cups of water/stock.

7. Simmer until cauliflower is very soft (about 10 minutes).

8. Place soup into a vitamin or use an immersion blender to puree until smooth.

9. Transfer back into the pot and simmer. Serve.

Grain-Free Energy Bites

The ingredients in this recipe was originally designed to be a cereal, but it made too much for me, and I really enjoy having a warm breakfast rather than a cold one. In the morning, our digestive fire is ready to go for the day. That fire helps to break down the nutrients in our food so our body can begin to absorb its goodness to sustain us for the days events. That’s why it’s better to have a warm breakfast rather than a cold one. The cold puts out the fire and the body has to warm the food back up to break it down. But, having already made the muesli, I decided to go a step further an create an energy bite. It’s a great snack for midday or on the go and is paleo friendly.

Grain-Free Energy Bites

Ingredients:

• 1 1/2 cups almonds

• 1 1/3 cups pumpkin seeds

• 3/4 cup sunflower seeds

• 1/4 cup sesame seeds

• 3/4 cup unsweetened coconut

• 1 cup either flax seed or chia seeds (or a mixture of both)

Place all of the above ingredients in a food processor until chopped and blended. Place into a large mixing bowl.

Add:

• 3/4 cup almond butter

• 1/3 cup tahini

• 1/2 cup honey

Combine until all ingredients stick together. Refrigerate for about an hour then using a tablespoon, scoop and roll into balls. Keep refrigerated. Enjoy!

Grain Free Scones

Diets seem to be an evolutionary science that constantly changes. Eat this, not that. More recently is the idea that for some people, grains can be upsetting to the digestive system. Hence, manufactures have jumped on the marketing band wagon promoting the popular Paleo diet. For those of us who are vegetarian, following a Paleo diet can be challenging since it’s about the consumption of animal proteins, most vegetables and some fruits. I have enjoyed, though, getting to know some good recipes that are grain free, which is also gluten free. Here is a dangerously good scone recipe that my good friend, Brenda, shared with me. I made some alterations in the sugar portion, but I will also list the original ingredients as well. This is a basic scone recipe with endless possibilities of flavors. Have fun and experiment with what you have on hand. I had some organic blueberries and used those instead of the fresh cherries the recipe called for. Try orange/cranberry, cinnamon/raisin, lavender/lemon, etc.

Grain Free Scones

Ingredients:

• 1 1/2 cups blanched almond flour

• 1/2 cup tapioca flour

• 3 TBSP coconut flour

• 2 TBSP coconut sugar^

• 2 TBSP xylitol^

• 2 tsp baking powder

• 1/4 tsp sea salt

• 1 large egg

• 6 TBSP coconut milk*

• 3 TBSP coconut oil

• 3/4 cup fresh blueberries

Directions:

1. Preheat the oven to 450 degrees. Line a pie plate with parchment paper.

2. In a large mixing bowl, whisk together the flours, sugars, baking powder, and salt. Set aside.

3. In a medium mixing bowl, whisk the egg, then stir in the coconut milk and coconut oil.

4. Add the wet (egg, milk, and oil) mixture to the dry (flours, etc) mixture and stir to combine.

5. Gently fold in fruit.

6. Use a large spoon to plop onto parchment paper and press down slightly.

7. Bake for 14-16 minutes until the edges of the scones are golden brown and the center is no longer wet.

8. Remove from the oven and allow to cool for 10 minutes before cutting.

Warning….these will go fast!

I placed the dough on the plate and put the blueberries on top.

^the original recipe calls for 1/4 cup stevia

*Mix canned coconut milk together prior to measuring out

Black Magic Cake (Revamped and Diabetic Friendly)

A recent client was getting ready to celebrate a birthday and asked if I had any recipes that were diabetic friendly.  While she has enjoyed a particular chocolate cake in the past, it is definitely NOT diabetic friendly.  I decided to see if I could make a version that was.  I began with the flour.  The processing of white flour removes the nutrition, but then manufacturers “enrich” it to try and make it healthy again, but it’s not the same.  Spelt flour acts very similarly to white flour, but has all the nutrition in tack.  Spelt is high in gluten, that is the protein portion of the grain.  It also has a high fiber content that helps slow down the digestion.  Next, I took on the sugars.  Rather than dump in two cups of the granulated sugar that the original recipe called for, I split it between the xylitol and the date sugar.  I think the next time, I will try coconut sugar.  The date sugar is heavier, more like a brown sugar.  Coconut sugar will likely give a lighter consistency. Next was the cocoa, which is found in the baking isle and much like white flour.  The nutrients have been removed in the processing.  Cacao, which is the bean without the processing, still has all the nutrient benefits of protein and fiber along with vitamins and minerals.  The last portion I switched was the oil.  Rather than unhealthy vegetable oil, I substituted coconut oil.  

The frosting was the most difficult portion of this process. It wasn’t pulverizing the xylitol, but achieving the consistency I wanted without making it too sweet. It’s important to know that pulverizing the xylitol will create a dust or smoke.  This is normal.  If you wanted something less frosting like, just add some almond milk and some vanilla to create a glaze.  

There are a lot of carbohydrates in this cake, but because of the fiber and proteins, the absorption of the carbohydrates are slowed. Because of this process, there is no insulin spike making it suitable for a diabetic. You should know, though, that the xylitol can leave a bloating or gas in the digestive track for a day. The next day will be better, so a small piece on the first day will be better tolerated. If you are a diabetic or even if you aren’t, try cutting the cake into bite sized pieces, put it in the freezer and have piece when that sweet craving arises. To be honest, I really enjoyed the cake the next day more than the day I prepared it.  Let me know your experiences.   

Black Magic Cake (Revised)

Ingredients:

• 1 ¾ cup spelt flour

• 1 cup xylitol

• 1 cup date sugar or coconut sugar

• ¾ cup powdered cacao

• 2 tsp baking soda

• 1 tsp baking powder

• 1 tsp salt

• 2 eggs

• 1 cup strong black coffee

• 1 cup almond milk w/ 1 TBSP vinegar

• ½ cup melted coconut oil

• 1 tsp vanilla 

Frosting Ingredients:

• 1 cup xylitol (blended very finely)

• ¼ butter, softened

• 1 tsp vanilla

• Enough water to make a smooth consistency

Directions:

1.  Combine flour, sugar, cacao, baking soda, baking powder, and salt in a large mixing bowl.  Add eggs, coffee, milk, oil and vanilla.  Beat 2 minutes on medium speed (batter will be thin.)

2. Pour into greased and floured 13x9-inch baking pan or two 9-inch layer pans.  Bake at 350 degrees for 35-40 minutes for oblong pan or 30-35 minutes for layer pans, or until cake tester comes out clean.  Cool 10 minutes; remove from pans.  Cool completely; frost as desired.

Frosting instructions:

•  Place xylitol into a high-powered blender (such as a Vita Mix.). Blend until ground very fine (will smoke). Remove from the blender and place in a mixing bowl.  Mix sugar, softened butter, vanilla and liquid to achieve a smooth, spreadable consistency.  

Quinoa--An Impressive Seed

As research and new articles continue to emerge, those who want to make good dietary changes, take notice. When new information about what to eat and what to avoid surfaces, one considers changes in the diet and sometimes lifestyle. In talking with individuals desiring to make changes, one common concern seems universal. It’s where to start.

Are you one that purchases something new at the grocery store, bring it home, place it in the cabinet and never even open it?  Too many times I’ve talked to people who have great intentions on using this new “healthy” product, but it comes down to not really feeling confident in how to prepare it. Just like many areas in life, cooking is a risk.  There is a real risk that what you will prepare will fail in some way.  It may not taste good, the consistency will be off, or it will be too labor intensive.

This article will focus on quinoa as it seems to be an illusive “super grain” that people get excited about, but rarely use. When I ask people if they use quinoa, I get a sheepish yes.  When I ask how they use it, the response is: “I haven’t even opened it yet.  I’m not sure what to do with it.”  My goal in this moment is to empower you to use your quinoa or any other grain that’s been taking up space in your cabinet.  

If quinoa (pronounced KEEN-wah) is new to you, let me tell you about this wonderful seed.  While many people call quinoa a grain, it’s actually a seed that needs high elevation to grow properly.  Quinoa, during the Inca Empire, was an important crop that was believed to be sacred and called the “mother of all grains.”  It has been eaten for thousands of years in South American but has only recently become popular in the United States.  Now, quinoa can be found in health food stores and restaurants all over the world. 

Quinoa is available in three main types:  white, red, and black.  The nutrient components of one cup of cooked quinoa is:

·       Protein: 8 grams.

·       Fiber: 5 grams.

·       Manganese: 58% of the recommended daily allowance (RDA).

·       Magnesium: 30% of the RDA.

·       Phosphorus: 28% of the RDA.

·       Folate: 19% of the RDA.

·       Copper: 18% of the RDA.

·       Iron: 15% of the RDA.

·       Zinc: 13% of the RDA.

·       Potassium 9% of the RDA.

·       Over 10% of the RDA for vitamins B1, B2 and B6

·       Small amounts of calcium, B3 (niacin) and vitamin E.

As you can see there is a big payoff when choosing to use this ingredient.  Now let’s discuss how to use it and where to use it.  Personally, I like to have my quinoa talk back to me. I enjoy a little crunch and not a mushy porridge. With that said, for every 1 cup of quinoa, I use 1 ½ cups water.  It doesn’t take long to cook.  Place both water and quinoa in a pot and bring to a boil.  Once it boils, lower temperature and simmer until most of the liquid is absorbed.  Remove from the heat and allow to rest until all liquid is absorbed.  From here you can cool and use in salads or add to other ingredients (many are here on this website.)  

Below is a salad I threw together quickly when I was invited to a pot luck.  Thankfully, I had some vegetables in my refrigerator and before I knew it, I had a salad that was colorful and delicious.  Quinoa is wonderful to add to soups as well.  I encourage to you be creative and let me know what inspires you. Quinoa is very versatile and has a slight nutty flavor. It has limitless potential and should be a staple in your diet.

COLORFUL QUINOA SALAD

Ingredients

·     1 ½ cup cooked quinoa

·     ½ cup purple cabbage, chopped

·     ½ cup bell pepper, diced

·     ½ cup scallions

·     ½ cup carrots, diced

·     ½ cup celery, sliced

·     ¼ cup extra virgin olive oil

·     3 TBSP Ume plum vinegar

Mix all ingredients together. Chill and serve.

Health bite: Face your fear of using quinoa! 

Vegetable Pad Thai

Pad Thai is probably one of my favorite dishes not only to eat, but to prepare. It’s easier that you think and is a great option for the week night menu. This version is a combination of trial and errors that finally satisfied me and my family. To me, the sauce, cilantro, and the peanuts are the most important parts of Pad Thai. Hang in there with the fish sauce, but it really does make the difference in flavor. I hope you will enjoy serving this as much as me.

Pad Thai

Ingredients:

• 1 Package brown rice noodles

• 1/4 cup fish sauce

• 1/3 cup raw honey

• 1/4 cup sesame oil

• 2 TBSP rice vinegar

• 3/4 tsp red pepper flakes

• 1/4 cup scallions

• 1 clove garlic, chopped

• 1 small bunch of broccoli florets cut into bite-sized pieces

• 2 carrots, julienne

• 2 eggs

• 1 cup mung bean sprouts

• 1/2 peanuts, chopped

• 1/4 cup chopped, cilantro

• 1 lime, quartered

Directions:

1. Prepare rice noodles according to package directions.

2. Combine fish sauce, peanut oil, honey, rice vinegar, and red pepper flakes in a small saucepan. Heat on low until warm. Do not bring to a boil.

3. In a large skillet, add 1 TBSP sesame oil. Add carrots, cook for two minutes. Add scallions, garlic, and broccoli. Stir consistently for one minute.

4. Move vegetables to one side. Add eggs and cook, stirring until done. Add sprouts and combine.

5. Add fish sauce and rice noodles. Combine and cook until heated through.

6. Divide into individual bowls.

7. Garnish with peanuts, cilantro and lime.

Gluten Free Pancake Mix

A mix of various flours makes this particular pancake better than most gluten free versions I've tried.  From a popular website, I used their version of the recipe then tweaked it a bit for my own liking.  It's a hardy pancake that didn't leave me hungry in an hour.  What I like most, is the fact that I can make a mix that doesn't contain ingredients I can't pronounce or preservatives, yet can be prepared on a busy weekday.  I added blueberries to the ones pictured here.

Gluten Free Pancake Mix

PANCAKE MIX

• 1 cup brown rice flour

• 3/4 cup white rice flour

• 1 cup GF oat flour

• 1 cup raw buckwheat flour

• 1/4 cup yellow cornmeal

• 1 Tbsp baking powder

• 1/2 Tbsp baking soda

PANCAKES

• 1 cup Gluten-Free Pancake Mix

• 1 large egg

• 1 Tbsp butter or coconut oil, melted

• 1 - 1 1/2 cups almond milk

• 1/2 tsp lemon juice

Add all dry ingredients to a bowl and whisk until well combined.  Store in an air tight container.

To make pancakes:

• Whisk 1 large egg, 1 cup almond milk, and 1 Tbsp melted butter or coconut oil and 1/2 tsp lemon juice. Then add in 1 cup of mix. If your batter appears too thick, add more almond milk.

• Let batter rest for 5-10 minutes and preheat griddle to medium heat. Lightly grease surface and add 1/4 cup measurements of the batter. Cook for 3-4 minutes or until bubbles form on top and the edges appear dry.

• Cook for 1-3 minutes more or until the other side is brown and the pancake feels firm when lightly pressed with a spatula. One batch should yield about 10 pancakes.

• Serve with butter and honey or syrup. Store leftovers in the freezer. To reheat, simply thaw for 30 seconds in the microwave and then toast in a toaster until warmed through.

adapted from The Minimalist Baker

Cuban Black Bean Patties and Pineapple Rice

Recently, I went through a recipe book I've not used in quite a while.  The reason I picked it up was because I was looking for a pound cake recipe one of my daughter's wants me to make for her birthday.  My tastes and view of food have changed over the course of the past two years, so my old ways of cooking have gone by the wayside.  Therefore, I've not picked up my well-used cookbooks in quite some time.  Typically, I'll mark some recipes that my family enjoyed, but not really explore other options.  As I was looking through this book, I began to realize what great vegetarian options were there just waiting to be prepared.  This was one that I just discovered.  I made a few changes to create my own healthier version, and it turned out quite well.  I love black beans and when combined with the right flavors, can really be a satisfying meal.  I topped my black bean patty with a little salsa just for some kick.  As a way to save time, I prepared the black bean mixture a day ahead and then cooked them the next day.  If you don't have the time or the desire to cut up fresh pineapple, you can purchase precut pineapple in the produce section of the grocery store.  Happy cooking!

Cuban Black Bean Patties and Pineapple Rice

Ingredients:

RICE

• 1 cup rice

• 2 tsp butter

• 1 cup diced fresh pineapple

• 2 TBSP chopped fresh cilantro

• 1/4 tsp salt

PATTIES

• 2 cups rinsed, drained canned black beans, divided

• 1 large clove garlic, minced

• 1/4 tsp ground cumin

• 1/8 tsp salt

• 1 large egg white

• 1/4 cup chopped red onion

• 1/4 cornmeal

Directions:

1. Prepare rice according to directions, omitting the salt and fat. Drain, place rice in a large bowl and set aside.

2. Melt butter in a nonstick skillet over medium heat. Add pineapple, sauté 4 minutes or just until pineapple begins to brown.

3. Add pineapple, cilantro and salt to the rice. Combine. Cover and keep warm.

4. To prepare patties, pace 1 1/2 cups beans, garlic, cumin, and 1/8 tsp salt in a bowl, partially mash with a fork.

5. Place 1/2 cup beans and egg white in a food processor, process 30 seconds or until well combined. Add bean puree to bean mixture in bowl, and stir until combined. Add onion and stir.

6. Divide bean mixture into 4 equal portions, shaping each into a 1/2-inch thick patty.

7. Place cornmeal in a shallow dish. Dredge both sides of each patty in cornmeal.

8. Heat pan over medium heat with just enough olive oil to coat pan. Cook about 3 minutes on each side.

9. Spoon about 1/2 cup rice onto each of 4 plates, top with one patty.

10. Can garnish with fresh salsa.

Yield: 4 servings

Tomato and Basil Soup

Tomato soup takes me back to my childhood.  It was, by far my favorite soup, especially with a grilled cheese sandwich.  Even though I rarely eat grilled cheese sandwiches, I still enjoy tomato soup.  When fresh tomatoes and basil in season, it's less expensive to prepare this dish.  Even though the recipe calls for canned tomatoes, feel free to use homegrown ones right out of the garden.  Blending the ingredients together at the end thickens the brew without the need to add flour or milk making it a hearty and healthy choice.

Tomato and Basil Soup

Ingredients:

• 1 TBSP butter

• 1 cup chopped onion

• 3/4 cup sliced carrot

• 3 cloves garlic

• 2 small shallots

• 1/4 tsp black pepper

• 10 large basil leaves

• 3 drained sun-dried tomato halves, packed in oil

• 2 (14.5 ounce) cans organic diced tomatoes, undrained

• 2 cups water

Directions:

1. Melt butter in a large saucepan over medium heat. Add onion, carrot, garlic, and shallots to pan, and cook 5 minutes or until vegetable are tender, stirring frequently. Add pepper and basil leaves, and cook 5 minutes.

2. Add sun-dried tomatoes, diced tomatoes, and water and bring to a boil.

3. Reduce heat and simmer 1 hour.

4. Remove from heat.

5. Place 1/2 of soup into a blender. Blend until smooth. Repeat with remaining half; OR using an immersion blender, blend until smooth

6. Divide into individual bowls and serve.

Yield: 6 servings

Kid Friendly

Back in the day when I was a girl, my mother provided three meals a day for our family.  She was able to stay at home to provide care for us, and she took her job seriously.  Planting a garden and canning foods, clipping coupons and working with a budget.  Time seemed slower, but maybe it was because I was a child.  I didn’t participate in group sports or many extra-curricular activities.  My brother and I played outside mostly.  It seemed simple when I think of today’s demands and activities.    

Fast forward to our modern life and fast-paced environment where both parents are rushing around to get children to youth sports, church events, and friend’s social gatherings.  In many households, both parents work which adds an additional stress to the family.  What a difference it makes when both parents are active in the children’s life compared to only one parent.  I seriously don’t know how a single parent copes with the demands necessary to raise a child without some type of help.

When it comes to nutrition, though, there has been a huge shift.  Fast food restaurants were not main stream, and my family rarely ate out.  I grew up eating what my mother placed in front of me and that was home-cooked meals.  As I got a little bigger, TV dinners were the “in” thing and processed foods became available and advertised as just as wholesome and nutritious and convenient.  It was a treat to have a frozen, prepared meal (of our choosing) with the aluminum foil placed over the tray and cooked in the oven as there were not microwaves yet.  We would carefully pull back the foil to expose the dinner awaiting inside.  Trays were placed in front of us in the living room, and we consumed our meal in front of the TV—hence why they were called TV dinners.  

This was probably the beginning of the terrible habits our culture have adopted.  Watching television instead of communicating at a table with all the family present.  What a valuable experience for those who participate in an event such as a meal together without the noise of television.  The table gathering provides a place to connect and reflect from the day’s events or discuss hopes of the future.  Food is essential in our health and eating together provides more than just nutrition.  Eating a meal together provides a connection and a relationship.

With the busy schedules of today, it’s difficult to plan wholesome meals for the family.  Often times, fast food options are chosen or quick meals that are microwaved come into play.  Parents choose foods that are “kid friendly.”  These foods are usually poor quality and full of fillers and bad fats.  Children need an abundance of nutrients to help their bodies grow and provide a strong foundation for their future health.  Good fats for brain development, good proteins for cell and muscle health.  It’s been estimated that this next generation will not outlive their parents due to poor dietary choices.  As a parent, it’s my job to provide the best base for my family, but how do you do that when we are inundated with so much information that seems to change weekly?  

We’ve become a society that provides different options of food for children and adults…why?  Why do children need to eat differently than adults? Yes, they require more of some nutrients like good, full fat for a growing body, but the “kid friendly” foods like chicken nuggets, hotdogs, pizza and macaroni and cheese, does little to provide any real nutrients.  Just high calories with bad fats.  Children may not like all the foods set in front of them but encouraging them to try new things will allow their brain and taste buds to acquire a taste for them.  Sugars take up too much space in our daily diets that then won’t allow children to be hungry for better food choices.  

It’s not necessary to grow your own food, but it is necessary to choose real food.  Often people will bring me something they are curious about and ask if it’s healthy.  My reply often is that if you can’t pronounce the ingredients, then you probably shouldn’t eat it.  Our body is designed to break down real food and use those real nutrients to repair and fight off infections, bacteria, and viruses.  If we don’t have what we need, we get sick.  Disease is dis-ease.  Eat real food.  Provide real food for your children.  Teach them the importance of good nutrition and why those “kid friendly” foods are not healthy options.  Yes, it’s easy, but is it worth the health consequences of the future?  It takes 10 -20 years for what we consume today to show up as disease.  Providing a strong foundation for our children should be a priority.  Children need adults to help guide them, we shouldn't always be the "hero" and work to get cheers of glee for chicken nuggets and pizza night.  We are the adults and it's our responsibility to lead.  We can be our children's friends when they are an adult! 

Health Bite:  Provide good nutritional options for children

Avocado Deviled Eggs

Summer gatherings and parties are a great time to enjoy deviled eggs.  This popular finger food can be served for just about any occasion.  Because most have mayonnaise in the recipe, caution must be used with keeping them cooled, otherwise, the fun will be traded for sickness.  Along my health and wellness journey, I have found myself not using mayonnaise very often, if, at all.  It's fun to experiment with different ingredients and textures.  In this version of deviled eggs, the mayo is replaced with an avocado.  It's not as creamy, but I'm okay with that.  I love avocados and eat them whenever I can. It's a source of good fat that promotes a healthy brain, skin, hair and nails.  

Avocado Deviled Eggs

Ingredients:

• 12 eggs, hard-boiled

• 1 avocado, halved and seeded

• 3/4 cup pickles diced, plus juice

• 2 TBSP prepared mustard

• 1 tsp salt

Directions:

1. Cut eggs in half, scoop out the yokes into a bowl. Set egg whites aside.

2. Using a fork, mash yokes.

3. Scoop out the flesh of the avocado and add to the yokes. Using a fork, mash and mix avocado with the yokes.

4. Add pickles, mustard, and salt. Stir to combine.

5. If mixture is too thick, add juice from the pickles.

6. Using a cookie dough scoop or spoon, place the yoke mixture into the white part of the egg.

7. Keep refrigerated until use.

8. Sprinkle with paprika or cayenne pepper (if you like a little heat) to serve.

Coconut-Vegetable Curry with Cashews

One of my clients, whom I've been working with for a few months, is having trouble consuming a variety of vegetables.  She grew up with a limited variety of foods and it's been a stretch to acquire a taste for other foods like eggplant or kale.  Creating dishes that pop with flavor is one way to transition from ordinary to extraordinary.  Some soups and curry dishes have deep flavors, so adding in vegetables like cauliflower and eggplant is easy.  During one of our sessions, I made this dish for her to try.  She liked it and thought it would be something she would be willing to make at home.  I hope you will enjoy it too!

Coconut-Vegetable Curry with Cashews

Cook time: 20 min

Serves 4-6

Ingredients:

• 2 TBSP EVOO (extra virgin olive oil)

• 2 tsp. cumin seeds

• 2 cups diced unpeeled eggplant

• 1 can chickpeas, rinsed and drained

• 2 cups ½-inch cauliflower florets

• 1 cup diced onion

• 1 cup diced carrot

• 1 cup ½ inch green beans, cut

• 2-3 tsp. minced, seeded jalapeño or serrano pepper

• 1 TBSP finely chopped, peeled fresh ginger

• 1 TBSP Madras curry powder

• 1 garlic clove, grated

• 1 tsp. salt

• ½ tsp turmeric

• 1 can regular or light coconut milk

• ½ cup roasted unsalted cashews

• ¼ cup finely chopped fresh cilantro

1.      Heat the oil in a large skillet over medium-low heat until shimmering.  Add the cumin seeds and cook, stirring, until they are a shade darker, about 2 minutes.  Add the eggplant and chickpeas and cook, stirring, over medium-high heat for 5 minutes.  Add the cauliflower, onion, carrot, green beans, jalapeño pepper, ginger, curry powder, garlic, salt and turmeric.  Cook, stirring, adjusting the heat to maintain a steady sizzle, for 5 minutes.

2.     Add the coconut milk and bring to a boil. Cook, stirring occasionally, over medium heat until the sauce has thickened, and the vegetables are tender, about 10 minutes.  Spoon the curry into a serving bowl.  Sprinkle with the cashews and cilantro and serve.

Eat Real Food

Eat real food...it sounds simple enough, yet many people don't actually do it.  What does it mean?  Isn’t all food real?  What’s “fake” food?  What are you talking about?  In this article I hope to answer questions about real food and why our body needs it.

Back in “the day,” people grew their own food.  There were only small stores that sold basic supplies to live. There were no grocery store chains until Piggly Wiggly opened in 1916 in Tennessee.  Fast food was not available until 1921 with the opening of White Castle in Kansas.  It was at that point, the industry began to change.  Manufacturing companies developed quick foods for the busy household.  Frozen dinners and processed foods became the easy way to feed ourselves and our family.  Fast food giants, like McDonalds, came onto the scene.  Soon, people moved away from gardens and food preparations to convenient grocery store food.  We began consuming more foods made in plants rather than from plants.  It’s amazing how our bodies adapt and continue to thrive for as long as they do given the poor choices we offer it. 

Processed and fast foods contribute to poor nutrition.  Sugar and salt are added to foods to make them taste good and to preserve them for an extended period of time.  Sugar depletes our body of minerals and increases inflammation, which has been linked to many chronic diseases such as diabetes, heart disease, auto-immune disorders, and cancer.  Salt increases water retention and increases blood pressure. 

Medications also contribute to ill health.  Even though it is necessary to take medications to regulate ill health, many medications deplete the body of necessary vitamins and minerals.  Without these necessary elements, our body will not feel or perform well.  It’s far better to make lifestyle changes to reduce medications then to continue making poor choices that will ultimately have grave consequences to the body.

Clean eating is simple.  It’s eating foods that look like food.  Food that is grown FROM a plant rather than food that was made IN a plant.  Shopping at the parameters of the grocery store rather from in the middle.  Where do you spend your time at the store?  Eating real food provides vitamins, minerals, phytonutrients, and fiber.  It’s the best way to give your body what it needs to fight off illnesses.  Our bodies were made to thrive and it’s does pretty well considering all the terrible things we put it through.  Just think what it would be like to feel better, look better, and more energy and perhaps reduce some of those medications?  Are you ready for the change?  Are you tired of feeling sick and tired?  If you need some help, I’m here for you.  Together we can reach your health goals. 

Spinach and Chickpea Soup

My good friend and adopted sister, Brenda, was my inspiration in this soup. She made it with love for me during a busy weekend and it was so good, I had to have the recipe. Brenda is a true cook. When asked for the recipe, she replied that it was a combination of four different ones that she comprised in this soup. I added the millet, but is great without it. Adding other veggies on hand would not change the flavor either. In fact, I encourage you to make it your own!

Spinach and Chickpea Soup

 

INGREDIENTS:

• 1 large onion, diced

• 2 ribs celery, sliced

• 2 whole carrots, diced

• 4 cups vegetable broth

• 2 cans chickpeas, drained and rinsed

• 1 can spinach

• 1 28 oz. can diced tomatoes

• 1 tsp cinnamon

• 2 TBSP red curry paste

• salt and pepper to taste

• ½ cup millet or lentils

• 1 can coconut milk

DIRECTIONS:

1.     In a large pot on medium heat, add onion, celery, and carrots. Stirring frequently for about 2 minutes.

2.     Add vegetable broth and continue cooking for 5 minutes. Add lentils, if using, and continue simmering for 15 minutes.

3.     Add chickpeas, spinach, and diced tomatoes, cinnamon, red curry paste, salt and pepper, stirring to combine. Continue cooking for 5-10 minutes.

4.     Stir in millet, if using, and coconut milk. Continue simmering and cook for an additional 15-20 minutes or until millet is soft.

5.     Serve with naan bread if desired.