Category Archives for "Recipe"

December 1, 2016

Raw Super Food Chocolate Truffles!!!

Complete deprivation only works for so long. Today we are surrounded by healthier alternatives to all the junky foods we used to love. This desert is quite lovely and guilt free.

Why guilt free? Well, THERE'S NO SUGAR HERE!​

Only organic cacao, coconut, & wildflower honey.

Rest assured though that these truffles have plenty of good stuff in them.. and actually every ingredient is considered a super food. Briefly, chocolate is rich in antioxidants, iron, calcium, and exceptionally high in magnesium. Cacao has the highest source of magnesium of any other food (this is probably why most of us crave it, especially many women on their moon). Dark chocolate stimulates endorphin release resulting in an anti-depressant effect too. Coconut is also a superfood and is now being studied in the prevention and treatment of mental diseases such as dementia and alzheimer's. Coconut is also full of Medium Chain Fatty Acids and enhance fat burning, while providing energy. It also has great antimicrobial activity and helps repair the gut and immune system... I could go on but I'll leave it at that for now. I could go on but I'll leave it at that for now...You're likely interested because they're yummy and make great gifts, the fact that this is a superfood combination is just a bonus right?

Enjoy them for yourself or share the LOVE!

Click the button and while you're there be sure to check out our holiday gift options for acupuncture and neurofeedback too!

Coconut Crusted Chicken Bites with Creamy Cauliflower Mash and Mango Salsa

Creamy Cauliflower Mash:

4 servings

INGREDIENTS
4 c. cauliflower
1 c. coconut milk
1/2 – 1 tsp garlic powder
1/2 – 1 tsp onion powder
Salt and pepper taste

INSTRUCTIONS
Steam or boil cauliflower until soft. Process it in a food processor with the remaining ingredients until smooth.

Coconut Crusted Chicken Bites:

4 servings

INGREDIENTS
1 lb organic boneless skinless chicken thighs cut into 1 inch chunks
1 cup shredded unseetened coconut
1/2 tsp salt or to taste
1/4 tsp pepper or to taste
2 – 3 tbsp coconut oil

INSTRUCTIONS

Season the chicken with salt and pepper. In a bowl toss the chicken with the shredded coconut until coated.

Heat the oil in a skillet over medium-high heat, and cook the chicken in two batches. Flip when golden and crisp, about 3-5 min. per side.

Mango Salsa:

INGREDIENTS

1/2 mango diced
1 1/2 tbsp red onion diced
1/3 cup chopped fresh cilantro
1 tsp rice vinegar
1/4 lime juiced
Salt and pepper to taste

INSTRUCTIONS

Mix all ingredients together in a bowl.

Millet Breakfast Porridge

IMG_27331-587x391As with the other gluten free grains that have been mentioned on this blog, millet too should be properly (traditionally) prepared in order to A) get the full spectrum of nutrients it has to offer, and B) prevent the protective coating called “lectin” from irritating your intestinal lining. Pretty much all grains have some sort of coating on them in order to protect the seed from insects and animals. These coatings prevent us from absorbing the nutrition in the grain and often even block the absorption of nutrients from food we consume with the grain. Some examples of these “anti-nutrients” are the phytic acid in wheat and quinoa, the hemicellulous in corn and the lectins in amaranth and millet.

This porridge (recipe and image from Fountain Avenue Kitchen) may be prepared the night before, refrigerated, and gently reheated in the morning for a speedy breakfast. You can also make a bigger batch and portion into several bowls for easy breakfasts throughout the week. When preparing in advance, simply remove from the heat about five minutes early as the millet will continue to absorb the liquid overnight and as it is reheated.

  • 1/3 cup millet, rinsed and drained in a fine mesh strainer
  • 1/2 cup milk of choice (I like almond or coconut; skim milk works well, too)
  • 3/4 cup water
  • 1/4 teaspoon cinnamon
  • 1/2 teaspoon vanilla
  • 1/8 teaspoon kosher salt
  • 1 tablespoons raisins, optional
  • Optional toppings: sliced bananas, peaches, berries, or fruit of choice; nuts of choice, shredded coconut
  1. In a small saucepan, combine the millet through optional raisins and bring to a boil. Reduce the heat to low, cover, and cook at a very low simmer for 20-25 minutes, without stirring, or until the liquid is absorbed and the millet is the consistency of oatmeal or cream of wheat.
  2. Remove from the heat, drizzle with maple syrup or desired sweetener, and add toppings of choice.

Clean Recipes by Chef Karen!

Chef Karen, my sister-in-law is a really excellent chef. She has gifted us with these recipes that she made up while on her last detox program. You can learn more about Karen’s Crafty Kitchen Adventures here. She will soon be adding adult classes too!

Ratatouille
Prep veggies. Everything in big, larger than bite-size pieces. Peeled sliced tomato (I used canned whole, then sliced them), thick slices/chunks of eggplant (I used Chinese eggplant), yellow squash, red bell pepper, sliced yellow onion. Toss with olive oil (generous amount), salt & pepper, and dried oregano. Roast @ 450*, until golden brown, flipping once. Gently toss with additional olive oil, chopped parsley, and salt & pepper to taste. Serve warm or cold. A little balsamic drizzled on top adds a punch. Serve with Brown Rice.

Grilled or Broiled Portobello, served with Basil “Pesto”, lightly sautéed Cherry Tomatoes, Herbed Brown Rice, and Fresh Salad.

Portobello– season portobello with fresh garlic, s&p, olive oil. Broil on grill rack, both sides, until cooked or a dark golden brown.

Basil “pesto” – puree fresh basil, fresh garlic, olive oil, s&p, splash of water if needed.

Brown Rice with fresh chopped herbs (parsley, cilantro), lemon zest, s&p. A bit of Coconut Oil adds a nice depth to the flavor.

Lentil & Brown Rice Patties, served with roasted Sweet Potato hash (or mash), sautéed Veggies.

Lentil patties- 2 cups Lentils & 1 cup Br.Rice smashed together, with sautéed small dice Garlic, Onion, Mushroom, and 2Tblsp chopped fresh Cilantro, 1/4 crumbled rice cake, s&p. Form small thick patties. Sauté in olive or coconut oil until crispy on both sides.

Roasted Acorn Squash with Chimichurri sauce.
Acorn Squash– keep peel on, remove seeds, slice in wedges, coat with olive oil, season with s&p. Roast on parchment flat side down, @ 450*, flipping once. Until both are dark golden brown. (note: the peel is edible)

Chimichurri sauce– 1 bu. chopped Parsley. 8 cloves minced Garlic. 1 Tblsp diced Red Onion. 1 tsp dried Oregano. 1 tsp Black Pepper. 1/2 tsp Salt. 1/4 cup Red Wine Vinegar. Juice of 1 Lemon wedge. 3/4 cup Olive Oil. Mix together. Drizzle on everything. yum!

Enchilada Sauce (Optional: also serve with Guacamole, for an extra flavor boost)

Saute 3oz tomato paste, 1/4 c. New Mexico chile powder, 1 tsp Cumin, 1 tsp. dried Oregano in 3 Tblsp veg oil. Add 2 cup veg stock, and 1/2 tsp salt if needed. Cook for 15min, smoothing out any lumps.

Smoky Roasted Cauliflower Dip – 1 whole head Cauliflower, pieced into florets, tossed with 4 cloves crushed Garlic, 3 Tblsp Olive Oil, and s&p to taste. Roasted @ 475* on parchment, flipping once until golden brown. Purée, adding Smoked Paprika, Cumin, NM Red Chile, and a little water if needed. Adjust seasoning to taste. The roasted cauliflower is also super delicious without the pureeing. (Good substitute for Mashed Potatoes if pureed w/o the additional spices!)

Brown Rice Cake w/ sliced Avocado, Salt & Pepper, drizzle of Hot Sauce.

Surprisingly Delicious Lentil Soup served with fresh Salad.

Lentil Soup– 2 cloves Garlic, 1 diced Onion, fresh Herbs (1- 6” sprig Rosemary, 4 sprigs Thyme, 1 Tbsp fresh Oregano, 1 Bay Leaf), 3-4 diced Carrots, 3 cups Lentils, 6-8 cups Veg Stock or ½ tsp Marmite+H2O. Saute garlic, onion and carrots,  until onion is translucent. Add Herbs until fragrant. Add rest of ingredients and simmer until flavors combine, approx. 10min. Season with Salt & Pepper. (Even the kids had 2nd & 3rd helpings!)

Salad– Power greens, Carrot ribbons, Green Apple sticks, crumbled Rice Cake, S&P, Olive Oil & Balsamic vinegar.

Friday Night Mocktail!
Sparkling water, fresh Mint, fresh Lime. Put a little crushed ice in a glass, add a few mint leaves, stir and crush a bit using a muddler or even just a spoon, until mint is broken up and fragrant. Add a squeeze of lime, and top with soda water. Special!

Veggie Sushi and Roasted Brussel Sprouts

Sushi– Brown Rice (short grain) prepared only with Rice Wine Vinegar, no sugar. Nori Seaweed sheets. Various vegetables sliced into thin sticks (carrots, cucumber, radish,etc.), or par-cooked/lightly steamed (asparagus, etc.), green onion stalks, avocado slices, etc. Prepare a little bowl of seasoning mixture (e.g., salt, pepper, cayenne, paprika, or 5-spice, etc.). Once vegetables are placed on the rice and nori, be sure to season before rolling. (naturally colored wasabi is difficult to find, but sometimes possible)

Brussel Sprouts– Rinse and cut Brussel Sprouts in half, removing wilted outer leaf (and checking for bugs). Toss the sprouts with crushed garlic, olive oil and a bit of salt & pepper. Roast on parchment lined sheet pan at 450’, tossing once,  until dark golden brown.

Sweet Potato & Lentil Lettuce Wraps

Wraps– Make a hash, by sauteeing the following, adding in order, but only after each item is fully cooked; Sweet Potatoes, Onion, choice of veggie (e.g., Red Pepper, Calabaza Squash, Mushrooms, etc.), and cooked Lentils. Season with Salt & Pepper.

Seasoning options: Asian/ 5-Spice. Moroccan/ 1 tsp.Cumin,1sp.Coriander, ½ tsp.Cinnamon, fresh Parsley. Southwest/Cumin, Chile powder, Ancho. Serve as filling for whole Romaine lettuce leaves. Topping options: fresh herbs, green onion, chives, fresh jalapeno, rice wine vinegar, hot sauce.

Tropical Quinoa Breakfast Porridge

quinoa porridgeThis porridge is an excellent source of protein (Quinoa is actually a complete protein). It’s very high in fiber, has a lot of antioxidants, and is also a good source of many of the minerals people are regularly depleted in such as Magnesium, Potassium, & Zinc…it’s also high in Iron. It’s best if you soak quinoa overnight so that you dissolve the Phytic acid that coats the seed and blocks the absorption of nutrients. 

 

Makes: 2 servings

Ingredients:

  • ½ c. quinoa – any color but tri-colored is the most visually and texturally beautiful
  • ½ c. water
  • 1 c. unsweetened almond or coconut milk
  • dash of sea salt
  • 2 tbsp organic unrefined coconut oil
  • 1 tsp real vanilla extract
  • ¼ c. organic unsweetened shredded coconut
  • ¼ c. crushed or sliced almonds
  • 2-4 mashed/pureed dates (optional)
  • 1 organic banana sliced
  • ¼-½ cup organic blueberries (fresh or frozen and thawed)
  • ¼-½ c. mango chopped into small chunks (fresh or frozen and thawed)
  • goji berries (optional)

Rinse and strain the quinoa with cool water, rubbing the grains between your fingers, until the water runs clear. Add it to a small pot with the water, milk, date puree/mash, and sea salt. Bring to a boil and then turn it down to simmer. Stirring occasionally, simmer until most of the liquid has been absorbed.

Meanwhile, toast the shredded coconut in a skillet on low heat until lightly browned. Remove the coconut from the skillet, and toast the almonds in the same manner. Don’t let them burn!

Once the quinoa has finished cooking, stir in the coconut oil and vanilla. Spoon the porridge into bowls and top with toasted coconut, banana slices, blueberries, mango, and toasted almonds. (You might try tossing in a few goji berries if you want it sweeter.)

Enjoy!

Broccoli Stalk Salad

  • 1/2 of medium jicama
  • 1 avocado
  • 1 lg. mango
  • 1 red bell pepper (2 small)
  • 1 broccoli stock w/ skin and base removed
  • 2-3 small tomatoes
  • 1 cup chopped cilantro
  • 2-3 Tbs. chopped red onion
  • 3 Tbs. green onion
  • 1 – 2 handfuls of pumpkin seeds (pepitas) toasted
  • 1 lime juiced
  • 1 tsp. chili powder
  • salt to taste

Cut everything into small chunks and toss together

Cinnamon Apple & Pear Amaranth Porridge

Cinnamon Apple & Pear Amaranth Porridge is a perfect fall flavored, hearty and nutrient dense porridge to make in the cooler months. Remember to soak your amaranth overnight if possible.

Prep time:  
Cook time:  
Total time:  
Serves: 1
A healthier version of grits using amaranth and sweet stewed apples with pears and cinnamon.
INGREDIENTS
  • ¼ cup amaranth
  • ½ cup unsweetened almond milk (or milk of choice)
  • 1 cup filtered water (for cooking, use as much or as little to achieve desired thickness of porridge)
  • ¼ cup Fuji apple, diced
  • ¼ cup pear, diced
  • small handful of pecans (or other tree nut -no peanuts)
  • 1 tablespoon ground cinnamon
  • dash of freshly ground nutmeg
INSTRUCTIONS
  1. Cook amaranth by bringing water to a boil, add amaranth and bring back to a boil, reduce to simmer and cover with a lid and cook for 20 minutes or until the amaranth has come together and resembles porridge. You may add additional water throughout the process, amaranth will continue to “soak” it up.
  2. In a separate saucepan, combine sliced apples / pears and pecans with cinnamon and cook until softened (about 10-15 minutes).
  3. Stir vigorously with a bit of coconut/almond/rice milk for creaminess. Add the stewed Cinnamon apples, pears & pecans into the cooked Amaranth and serve.
  4. Enjoy!
Nutrition Information
Serving size: 1
Calories: 280
Fat: 5
Carbohydrates: 53 (net 43)
Sugar: 12
Fiber: 10
Protein: 8

Toppings | *optional

  • Almond butter
  • Walnuts
  • Pumpkin seeds
  • Raw apples diced
  • Shredded coconut, etc.

Asparagus Salad with Sesame Ginger Vinaigrette

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This salad is very easy to make. Be sure not to over steam the asparagus, they should have crispness or be al dente’. When you remove from the steamer, toss them in ice water to “shock” them. This will help maintain green color and crispness.

Ingredients:

  • 1 cup steamed and cooled asparagus, cut into 1 inch lengths.
  • 3 tbs sesame ginger vinaigrette (see recipe below)
  • 3 cups washed and spun dry organic green leaf or other lettuce
  • 1/2 raw carrot cut into find dice
  • salt and pepper to taste

Directions:

  1. Toss asparagus in a little vinaigrette to coat.
  2. Add lettuces, a few tbs of additional sesame ginger vinaigrette, salt and pepper then toss gently.
  3. garnish with carrot, enjoy.

Sesame Ginger Vinaigrette

Perfect on salads, grilled tuna or even as a marinade for seafood and chicken.

Active Time: 10 minutes
Total Time: 10 minutes
Servings: 10

Author: Chef Keith Snow
Recipe type: vinaigrette
Cuisine: Asian
Ingredients:
  • ¾ cups pure or light olive oil
  • 1 whole garlic clove
  • 3 tablespoons seasoned rice wine vinegar
  • 2 tablespoons lime juice
  • 2 tablespoons minced fresh ginger
  • 4 tablespoons fresh cilantro
  • 2 tablespoons toasted sesame oil
  • 3 tablespoons minced shallot
  • 1 whole zest of lime
  • 1 pinch salt
  • 1 pinch black pepper
Directions:
  1. Place all ingredients in a blender or glass jar.
  2. Use the blender or immersion blender to emulsify the dressing.

Created By: Chef Keith Snow www.HarvestEating.com

Detox: Natural Medicine’s “Magic Bullet”

As I mentioned last week, for me, it’s time for some detoxing! I love it. I crave it! And I’m ready… I can’t wait till the spring to do it again, so I’m starting on the 18th and if you’re looking to shed some of last years gunk I urge you to join me for my very first ever webinar this coming Tuesday, January 12th at 12pm (central) where I will be sharing:

  • Where these toxins are hiding
  • Why we want to incorporate liver cleanses into our lives
  • What are some of the most effective herbs & supplements to incorporate
  • How you can benefit from a program like this

If we are looking for optimal health, or even good health, we won’t get there without it. Cleansing is something that is very natural. Every animal does it and prior to the last 100 years, pretty much every person other than emperors and nobility had to do it. Throughout all of human history we have had periods of feast and periods of famine… until recently of course.

But our body’s have evolved to thrive on periods of detox & they surely weren’t designed to be saturated in all of the chemicals now floating in our environment.

Believe it or not, there are more chemicals in the average cupboard now than existed in most laboratories in 1940. These are things that most of us are intentionally ingesting on a regular basis. But even if you eat really well, they lurk in practically every place you want to be.Alcohol, preservatives, chemical skin care products, household cleaners, hormone disrupting fragrances all add to our toxic burden. But things like anger, stress, relationship woes also add to our overall toxic burden. When the burden overruns the liver’s ability to detoxify these compounds, we start to suffer.

If you’re needing an upgrade, I encourage you to do this. It is only seven days, which makes it really do-able. I will also be sending you recipes and daily email support each day and I’ll be with you throughout the process if you have any questions or concerns.

Though short, this program is very effective in helping your body go into a deep liver detox and eliminate all that accumulated cellular debris.

Most people report feeling that they have:

  • Better mental clarity
  • More energy
  • Clearer skin
  • Less aches and pains,
  • Better digestion
  • Often people will loose 2-6 pounds as well!

Fat cells typically surround toxins in the body and once the toxin is eliminated the fat cell is no longer necessary.

Go here for more information or to register for the upcoming webinar. If you can’t make the live webinar we will send you a replay link.

P.S. – The kit is $106, but get $10 off by signing up for the webinar by Tuesday. If you live out of town there is a $7 shipping fee for the kit.

FYI – I will be hosting another group detox at the beginning of March, so if Monday the 18th is too soon for you go ahead and sign up for the webinar and we will let you know before the next round.

January 26, 2015

Prevent or Remedy the Holiday Sized Helpings

Well, of course we have to start off Cute woman in the fieldby saying you “shouldn’t” get carried away indulging in the holiday feasts. We are human though and often that isn’t something that we want to think about this time of year. We have new years resolutions coming up for goodness sakes right?

So, this is one way to look at it. But if you prepare properly, you may surprise yourself and actually not overindulge or hurt yourself. See my other blogpost for more info on this and other tips to thrive during the holidays.

Here are three simple Qi Gong exercises that will help prime your digestive fires, or alternatively, help you feel better after you indulge. Please leave your comments below…I would love to know how this helps you! I have also thought about shooting a quick video demo, please let me know if you would find that helpful. Additionally I can always teach you these or several others in a one on one 30-60 minute appointment.

Grasping the Ball

Create an imaginary ball with your hands at the level of the abdomen, starting with your hands on each side of the ball. The size of the ball is optional but should be a comfortable size relative to the size of your abdomen. Once the ball is established, start to expand and contract the ball from side to side. Remember to keep your shoulders relaxed and your elbows dropped. The expanding of this ball can correspond to your breath, increasing in size as you inhale and shrinking as you exhale. Again, feel the connection between the ball and the torso. If this is difficult, try to imagine this ball inside of you, feeling your hands inside of your lower abdomen. After 5-10 times, rotate your hands to hold the ball on its top and bottom. Expand the ball up to your head and down below your naval. After 5-10 times, rotate your top hand to the bottom and the bottom hand to the top. Then, change hand positions again, placing each hand on the diagonal sides, expanding and contracting. Finish with rotating the initial small ball at the starting point for five breaths.

Flow of digestion

Hold your arms out in front of you at shoulder height, keeping them slightly bent and at a 45º angle from your chest. Starting with the right hand, arc it in towards the chest bone. Touch the chest bone and in one continuous movement bring your fingers down the centerline to just below your naval. Then, as that hand comes back up to its starting position, the left hand starts on the same movement as the right hand has just completed. As you become comfortable with this movement, start to naturally and gently turn your upper body (from the hips) towards the hand that is coming in. The hands should be alternating positions simultaneously, slightly resembling the motion of swimming. Practice 20 strokes with light pressure, be sure to feel the connection between the hands and the torso.

Encircling the Torso

Make medium size circles on the abdomen with the palm of your hand. Rest the other hand on top of the active hand. Start one direction (i.e. clockwise or counter-clockwise) for a couple minutes and then switch. Feel the connection between the hands and the abdomen or feel as if your hands are inside the abdomen. You can actually start and finish the entire routine with this.