Tag Archives: Recipes

Roasted Purple Cabbage with Carrots and Sprouted Lentils

Roasted Cabbage Pic

1 head of organic purple cabbage
4 organic carrots sliced thinly
1 cup uncooked organic sprouted bean trio (lentils, mung, and adzuki) or sprouted lentils
¼ cup avocado oil or organic olive oil
2 tablespoons organic coconut aminos
1 tablespoon organic Worcestershire sauce

Slice cabbage into small thin pieces. Slice carrots into thin rounds. Place in bowl and toss with the oil, coconut aminos and Worcestershire sauce. Place on a cookie sheet and roast for about 30 minutes @ 400 degrees. Meanwhile, cook the bean trio or lentils according to package directions. (Sprouting is important because it makes the beans much higher in nutrient content. The process of sprouting removes phytic acid – an anti nutrient.)

Combine roasted vegetables and lentils in a bowl and mix well. Can be served hot or at room temperature.

Can be served with wild caught salmon, pasture raised organic chicken or any protein of your choice.

Homemade Chicken Broth

Bones from 1-2 chickens (after roasting chicken, remove most of the meat and save the bones)
1 onion
1 carrot
1 stalk celery
1 Tbs apple cider vinegar (This is important, because it leaches immunity and minerals from the bones into your broth)
Filtered water – enough to cover the bones
Sea Salt
Pepper – optional

1) Bring above to a boil.

2) If you have a crock pot, put contents into it and set crock pot to low. If no crock pot, turn the boiling contents down and simmer, covered.

3) Contents should simmer for at least 4 hours, but preferably 12-24 hours. (This is why a crock pot is advantageous; it’s safer.)

4) Let it cool, to room temperature.

5) Skim the fat and any light brown colored scum off the top.

6) Store in glass containers and freeze. Use to make soups, cook rice or quinoa, or stews.

This is easy and one of the healthiest and most nourishing foods. If you buy the best quality organic chicken, you don’t want to waste one speck of it! Making bone broth is a simple solution to utilizing the chicken for all it’s worth!

Low Carb Cauliflower Rice

Although there is nothing like hot crunchy bread from the oven or a loaf of soft multi-grain,  many people are trying to eliminate or reduce gluten intake. My personal reason is to cut down on carbs, which become sugar,  soon after the digestive process begins

The most difficult part for me is not having a sandwich at lunch; which is convenient, satisfying, and sometimes an event, if the filling is fabulous! (i.e. chicken salad on molasses bread with grapes, cinnamon, and homemade mayonnaise)

One substitute which I enjoy because it has satiety value, (unlike leafy greens on a plate) is a chick pea salad.  I found it at Costco; it is organic and called Pita Pal’s Organic Balela. I am going to make it myself, eventually, but right now the convenience is appreciated.  Here are the ingredients: All organic – chickpeas, black beans, onion, parsley, sun dried tomatoes, olive oil, vinegar, tomatoes, salt, mint, spices, and love.

Although rice does not have gluten in in, it is still a carbohydrate, and should be limited if you are trying to lose weight or keep blood glucose under control.

The other night at Book Club, my friend Cristina, who is a Latino and grew up on rice, told us about a wonderful rice substitute.  It is made from a vegetable – cauliflower – and Latino approved!  My family loved it. I followed the recipe below exactly, and topped it with a stir fry of  organic andouille sausage/kale/and canned chopped tomatoes, with a splash of white wine.

Next time I make it, I will take a picture and add it to this post 🙂 (We were so hungry,  and the smells were fabulous, so it was devoured before I could pull out the camera!)

Here is the recipe for the Cauliflower Rice.
3 T Olive Oil
1 Medium Onion, finely chopped (about one cup)
4 Stalks Celery, finely chopped
1 Large Head Cauliflower, trimmed and coarsely chopped
1/4 t Sea Salt
Heat the Olive Oil in a large skillet over medium heat.  Saute the onion for 8 to 10 minutes, until soft and translucent.  Add the celery and sauté for 5 minutes.
In a food processor, pulse the cauliflower until it is the texture of rice.  Add the cauliflower to the skillet, cover, and cook for 15 to 20 minutes, stirring occasionally, until soft.  Stir in the salt and serve.

Cauliflower and Roasted Garlic Soup

The wind is howling and blowing snow around our house in CT.  We have three feet of snow piled up from a succession of recent storms.  Our white mailbox is barely visible; just the red flag shows.  But there is nothing I LOVE more than being hunkered down and making nourishing food for my family.

Here’s a hearty soup recipe to make and enjoy during a blizzard or any time.  Bonus – it has lots of cancer fighting ingredients!

Cauliflower and Roasted Garlic Soup
 
 
  • 2 cups homemade chicken broth
  • 1 head cauliflower
  • 1 head garlic
  • 1 can organic full fat coconut milk (preferably in a BPA- free can)
  • Organic fire roasted sausage
  • Sauteed organic kale
  • Salt, pepper, turmeric to taste
Cut the cauliflower into small pieces and cook it in the chicken broth until soft.  Meanwhile, slice the top off of the head of garlic. (It’s okay to leave on the outer paper-like skin). Drizzle olive oil over it and wrap it in foil or place it in a garlic roaster.  Bake at 350 until it is soft and mushy, for about 1/2 hour.
Add the garlic to the broth/cauliflower combo by squeezing it into the broth. Discard the garlic shell. Add coconut milk.
Blend the soup with an immersion blender, blender, or food processor.
Remove the stems from the washed kale, and saute until soft. Add cut up sausage to the kale and saute until it is lightly browned. Combine with the broth mixture.  Season with salt and pepper to taste, and as much turmeric as you can; it is a miracle spice! (More on that at another time.)
If you have trouble with oxalic acid, limit the turmeric and use Lacinato kale.
There are a lot of options here to add flavor and texture. It’s okay to be creative! Next time I might try adding chopped roasted tomatoes to this soup.

Homemade Frosting

Bakery-made and store bought cupcakes, as well as donuts, and canned frosting, are loaded with trans fat, and GMOs which are not recognized by the cells in our body as food. Trans fat, or partially hydrogenated oil, in any amount, promotes the development of chronic disease, and overweight/obesity. Also, don’t forget “sugar” is 50% GM sugar beets, drowned in Round Up.

1 pound organic confectionery sugar
½ stick melted or room temperature organic butter (not margarine)
1 teaspoon organic vanilla
3-4 teaspoons organic milk

Mix first three ingredients together, slowly add milk, while beating with electric mixer, until desired consistency is obtained.

Banana Bread

¼ cup organic butter
½ cup organic brown sugar
1 organic egg, beaten
1 cup organic oatmeal or bran, uncooked
4-5 ripe bananas, mashed
1 tsp organic vanilla
1 ½ cups organic whole wheat pastry flour
2 tsp GMO free baking powder
½ tsp GMO Free baking soda
½ cup chopped nuts
Cream butter and sugar. Add egg and mix well. Stir in cereal, bananas and vanilla. Combine remaining ingredients in a bowl and add to first mixture. Stir just until flour is moistened. Pour batter into buttered or sprayed loaf pan. Bake at 350 x 1 hour, or until bread tests done.

Pumpkin Muffins

4 organic eggs
1 cup organic sugar
½ cup organic melted butter or avocado oil, or grapeseed oil, or coconut oil.
16 oz. canned pumpkin
2 cups organic whole wheat pastry flour
2 tsp GMO free baking powder
1 tsp baking soda
2 tsp cinnamon
1 tsp salt
½ cup GMO free chocolate chips (optional, in lieu of frosting)

Beat eggs, sugar, oil and pumpkin until light and fluffy. Add dry ingredients and mix thoroughly. Fills about 24 muffin tins. Bake at 350 for 20 minutes.

These are extremely high in beta-carotene – which turns to Vitamin A in the body and is an anti-oxidant (fights cell damaging free radicals.) They are delicious with cream cheese frosting and can be called “cupcakes” for birthday parties. Kids love them! Please make your own frosting – canned frosting is a trans fat BOMB.

Chocolate Chip Cookies

2 sticks softened organic butter (or 1 stick butter and 1/3 cup coconut oil)
1 cup granulated organic sugar
1 cup organic brown sugar
2 tsp organic vanilla
4 organic (pasture fed if possible) eggs
4 ½ cups organic whole wheat pastry flour
2 tsp baking soda (non-gmo)
½ tsp. salt
1 bag organic chocolate chips or chocolate bar chopped up
1 cup chopped walnuts

Beat softened butter with sugar in large mixing bowl. Add eggs and vanilla; beat until smooth. Sift together the dry ingredients and mix with butter mixture. Add chips and nuts. Bake @ 350 for 12 minutes.

This recipe makes a lot of dough. You can keep it in the refrigerator and make a few every day, so that they are warm from the oven. (Added benefit – portion control!) If the batter is too dry/hard when you remove it from the refrigerator, let them sit at room temperature, then roll into balls and pat down with the palm of your hand. This recipe provides about ½ as much fat and 2/3 as much sugar as traditional chocolate chip cookies.

Healthy GMO Free Snacks

Healthy GMO Free Snacks

  • Air popped organic popcorn with melted organic butter or popped in coconut oil
  • Hummus on organic crackers, celery, or carrots
    • Hummus is usually made with soy or canola oil, so if you can’t find it made with olive oil, buy organic hummus
  • Any homemade cookie or muffin
    • You can usually cut the fat by ½ and the sugar by 1/3 – and always substitute organic whole wheat pastry flour
    • Depending on what it is, you can add chopped apricots, cranberries, carrots or berries for extra vitamins and fiber
  • Sunflower or pumpkin seeds
    • Make sure they’re roasted dry, without oil
  • Yogurt or a smoothie.
    • Whole milk yogurt tastes much better, makes us feel full for longer, and doesn’t let sugar enter the bloodstream so rapidly. Organic dairy products, like Stonyfield Farm, are free of GMO’s antibiotics, growth hormones, and high fructose corn syrup.
  • Pretzels, made with organic flour, water, and salt, with an organic cheese stick
  • Carrots with organic ranch dressing
  • Hard boiled organic, pasture- raised egg
  • Organic Apple sauce
  • Organic peanut, almond, cashew butter on organic apples or bananas
  • Nuts
    • Preferably dry roasted, rather than roasted in cheap oils like cottonseed, a highly pesticided, genetically modified oil.

Note: Both trans fat and high fructose corn syrup (now called “fructose” – thanks to a “pass” from the feds) are man-made substances that provide huge profits for the food industry. They are cheap, and have a much longer shelf life than “real food” alternatives. But they are harmful to our bodies, in the long term.

Only when the consumer stops buying these foods, will the industry stop using them.

You may notice that many suggestions contain saturated fat, like butter and cheese. Saturated fat is a much healthier alternative to trans fat (partially hydrogenated oil) and if the dairy products are organic, they are GM free. It is important, however, to limit portion size. Too much of anything can be unhealthy. Look at your child’s fist; this is about the size of her/his stomach.

It is actually easy to control portion size when you eat some “real” fat, because it is more satisfying. It gives a feeling of fullness, which lasts, and prevents the rapid rise, and fall, of blood sugar caused by eating carbohydrate alone.

Did you know that the presence of fat in the small intestine produces hormones that prevent hunger contractions?

Cilantro Pesto

Last week, we had a family party and served “make your own soft tacos,” (or “taco salad” for those who avoid wheat/carbs.)  It’s always a big hit for everyone in our family.

But, we forgot to put out the cilantro. Luckily, I discovered it before it went bad, and decided to make some pesto with it.  It is so delicious; I am eating it by the spoonful, but will be serving it this weekend over fish or on black bean pasta. It will be a good spread on bread, instead of mayonnaise, in a turkey sandwich too.

My favorite thing about cilantro is that it is a chelator. It binds with metals and escorts them out of the body.  So it is a great thing to have with large fish, like tuna, sword fish, or sea bass, because it will chelate with the mercury from the fish and remove it from you!

Ingredients:

Big bunch of cilantro, leaves and stems

¼ cup olive oil (make sure it is REAL 100% olive oil. I get non gmo project verified or organic to be safe)

½ tsp Himalayan pink salt

1 cup toasted pine nuts

Whirl it in a blender or food processor, until it is a smooth paste