Posts tagged ‘recipe’
This recipe comes from my dear friend Tamra whom I met during my training at Institute of Integrative Nutrition. Tamra is a genius in the kitchen and whips up the most incredible, healthy, and wholesome dishes. She can be reached at firstname.lastname@example.org (Website coming soon!)
A perfect Fall breakfast that can be made the day before…
Steel Cut Oats w/ Apples & Toasted Walnuts
PREP TIME: 10 min.
COOK TIME: 20 min.
Instructions / Ingredients
Rinse and cut apples into 1 inch pieces (3 cups)
In a large saucepan add the apples and 1 cup of water, steam apples (2-3 min.) until slightly soft
Drain water and set apples aside
Bring 2 cups of water to a boil and add 1 cup of steel cut oats, cook according to package
While cereal cooks heat 1/2 tbl. olive oil, 1 cup of crumbled walnuts, 1/2 cup shredded coconut, 1 tea. of vanilla, and a swirl of maple syrup. Cook over medium heat and stir constantly until walnuts and coconut are slightly toasted.
Once Steel cut oats are finished combine apples in separate bowl, add cinnamon to taste
Serve with agave, and butter, add walnut mixture on top and enjoy
Tips: for crunchier apples steam less for mushier apples steam longer. A great recipe to prepare the night before and enjoy on the run!
Variations: use any of your favorite hot cereals, oats, cream of wheat or quinoa. Add your favorite dried or fresh fruits and other nuts too! Add 1/2 cup of milk, soy milk or almond milk.
Options: Serve with butter, earth balance or any natural butter substitute. Use maple syrup, agave or honey to taste
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I went to the Farmer’s Market yesterday…a perfect Fall day.
Unfortunately, friends, it’s the end of Mother Earth’s summer bounty: raspberries, strawberries, blueberries, blackberries, nectarines, peaches…ooooh, I’m drooling. I can almost taste them…
Yeah, well, sorry to disappoint but they’re out of season.
Now we’ve got apples, pears, squashes (hello pumpkin!) and lots of greens. LOTS of them.
Me? I love vegetables, especially dark leafy greens like kale, swiss chard, and collards (my fave). But for someone who isn’t used to working with them, those bushy monsters can be downright scary. What the heck do you do with them when you get home? How do you actually cook a kale?
So glad you asked! I too was once like you. But then I got this amazeballs book, Greens Glorious Greens! More than 140 Ways to Prepare All Those Great-tasting, Super-Healthy, Beautiful Leafy Greens by Johnna Albi & Catherine Walthers.
Man, this book delivers. Let’s take kale, for example. The authors tell you how to shop for it, cook it, and store it. The kale chapter had 13 different recipes (all VERY easy) from basic kale, lemon-basil kale to potato kale soup. Seriously, all so easy to make.
This is a MUST-HAVE for any healthy kitchen. Sorry to say, now you no longer have an excuse not to buy your leafy greens. Which, buy the way, are super nutritious. Calorie for calorie, they pack in the most nutrition of any other vegetable. They are a goldmine of minerals (ha ha ha, get it, gold mine….oh, forget it!) like iron, potassium and magnesium. Don’t forget vitamins like K, C, E, and the B vitamins. One cup of cooked greens provides 9 times the recommended intake of vitamin K (which is super important for blood clotting, bone health, diabetes, and inflammation). So basically, eat your greens.
To get you started, here’s one of my favorite recipes from the book which I made last night. All of my ingredients came straight from the farmer’s market…delish.
Collard Greens and Caramelized Onions (servies 2-3)
3/4 pound collard greens (6 or 7 cups, chopped)
1 Tablespoon extra virgin olive oil (although this would taste great with coconut oil, too!)
3 onions, sliced into thin crescents
3 cloves garlic, minced
Salt to taste
1. Wash collards, remove stalks, and stack 4-5 leaves. Slice into strips, approx 1/4″ wide
2. In a large skillet, heat oil over medium heat. Add onions and saute for 15-20 minutes, until golden and sweet. Take care not to burn (LOL, i always do!). Add garlic and saute for another 2-3 minutes until golden.
3. While the onions are cooking, bring 2-3 cups of water to boil in a 10-12″ skillet with a lid. Add collards, cover, and cook over high heat for 8-10 minutes, stirring occasionally. The greens are cooked when they are tender but still bright green. Drain in a colander and set aside. (As an aside, you can save this water and when it cools, water your plants with it. They’ll get all the water-soluble vitamins from the collards that leached out into the water!)
4. Add greens to onion and garlic. Season with salt to taste and cook for another 1-2 minutes to heat through. Serve hot, drizzled with additional olive oil if you dare.
**Add 2 tablespoons raisins for the last 3 minutes of cooking if you wish!**
It’s been awhile since my last confession. I went away for Labor Day and then went right back to school, beginning with Organic chemistry. Already I have learned how to draw a 1,2-propyl octane figure. Isn’t that fascinating?
Anyway, I’m feeling a little crazy right now. OK, a lot crazy. Matt is at his wits end with me, I think…I’ve just felt so blah and stretched thin these days.
Enter: Root Vegetables.
Did you know that root vegetables are incredibly healing? Root veggies are exactly that…the swollen roots of a plant. The function of the roots is to anchor, support, and nourish the plant. And it does the same for you, too. Seriously, this works.
In addition, they are a wonderful source of complex carbohydrates and fiber, giving you lasting energy. And their flavor hits that “sweet spot” for cravings nicely.
Last night I roasted up some butternut squash and carrots and sweet potato. LOTS of root veggies for me!
So the next time you are feeling a bit scattered, try adding some root vegetables to your diet.
Here’s a recipe for Rosemary and Garlic Roasted Root Veggies, courtesy of Meatless Monday:
Rosemary and Garlic Roasted Root Vegetables
Prep time: 10 minutes
Cooking time: 25-35 minutes
Yield: 4-6 servings
1 sweet potato
2 turnips or 1 large rutabaga
1 daikon radish (or substitute/add in your favorites, like winter squash)
2 tablespoons of olive oil
1 head garlic, broken up into cloves without the skin
salt and pepper
2 tablespoons fresh rosemary needles-chopped
1. Pre-heat oven to 375 degrees.
2. Wash and chop all vegetables into large bite-sized pieces.
3. Place in a large baking dish with sides.
4. Drizzle with olive oil; mix well to coat each vegetable lightly with oil.
5. Sprinkle with salt, pepper and herbs.
6. Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.
My latest kitchen gadget is my rice cooker.
In the past few months I’ve taken to making a boat load of grains on Sunday night for the week, making lunch preparation a snap. I take 1/2 cup of rice, toss in a multitude of veggies (I’m into steamed broccoli, lemon broccoli, steamed carrots, and collard greens), toss in some beans, drizzle with pesto or hummus and I’ve got an amazeballs lunch.
Anyway, back to the rice cooker…this baby makes all types of rice perfectly. I tried short grain rose brown rice. I threw in 2 cups, the right amount of water, pressed the button and forgot about it. Fifty minutes later…perfect rice! No more watching the pot!
This gizmo also cooks dry beans to perfection (I made adzuki beans last night) and also steams vegetables. It also does the laundry and tells you “I love you.” OK, obviously that’s not true, but it still rocks.
Lucky for me I got my version on sale for $60 at Bloomingdales…it’s a smaller 5 cup version, but I can’t ever picture myself making that much rice in one sitting.
And, I am very happy that I can tell Matt “I told you so!” as he thought I would NEVER use it. I TOLD YOU SO!
Perhaps a rice cooker is just what you need!
PS. Check out my new photos on the “About Me” page…courtesy of the incredible Sheila Williams
It’s so simple to make…Matt was the chef of this dish last night and he did an excellent job. The sauce was SO good I felt like I was eating in a restaurant–but this was WAY better.
If you’re afraid of tofu, don’t be. It’s so easy to prepare and takes the flavor of whatever you cook it with.
Let me know how you like it!
Baked Indonesian Tofu
- 1 12 ounce block firm tofu, drained and cubed
- 3 tablespoons low sodium soy sauce
- 2 tablespoons peanut or cashew butter
- 2 tablespoons honey
- 1 tablespoon maple syrup
- 1 tablespoon lemon juice
- 1 tablespoon fresh ginger root, chopped
- 3 cloves garlic, minced
- ½ teaspoon chili powder
- ½ teaspoon sesame oil
- 2 tablespoons green onions, thinly sliced
Spear the cubed tofu on skewers. Brush the tofu with 2 tablespoons of the soy sauce and refrigerate for at least an hour.
Preheat the oven to 400 degrees.
In a medium sized bowl, whisk together the 1 remaining tablespoon soy sauce with the peanut or cashew butter, honey, maple syrup, lemon juice, ginger, garlic, chili powder and sesame oil. Stir the chopped green onions into the blended sauce.
Bake the skewered tofu at 400 degrees for 10 minutes, turn over, and bake for 10 minutes more.
Brush the baked tofu with the peanut honey sauce and enjoy.
This weekend I was up in the Berkshires and went blueberry picking with Matt. It was SO much fun, and I seriously ate an entire blueberry bush. No joke.
I came home and made this incredible blueberry crisp, which is a LOT healthier than other recipes. I also added a mix of 8 organic peaches and nectarines (yellow and white) and it was perfect. Top with vanilla bean ice cream and you’ve got heaven in a dish.
I apologize but I have no idea where I got this recipe from, so I can not give credit…
Healthy Blueberry Crisp Recipe a la Mode
Preheat oven to 375 degrees.
Combine the first 4 ingredients in a medium bowl; spoon into an 11 x 7 inch baking dish. Lightly spoon flour into a measuring cup, and level with a knife. Combine 2/3 cup flour, 1/2 cup brown sugar, oats, and cinnamon, and cut in the butter with a pastry blender or two knives until the mixture resembles coarse meal. Sprinkle over the blueberry mixture. Bake at 375 degrees for 30 minutes or until bubbly. Top each serving with 1/4 cup frozen yogurt.
Nutrition facts for Healthy Blueberry Crisp:
CALORIES – 288, FAT – 8.3 G, SATURATED FAT – 4.8 G,
CHOLESTEROL – 22 MG, SODIUM – 96 MG, CARBOHYDRATES – 52 G, DIETARY FIBER – 3.8 G, PROTEIN – 4.2 G
Today we’re rapping ’bout…you guessed it…avocados in your smoothies.
I’m a huge fan of smoothies for breakfast, especially when it’s 80 degrees at 7am. I had a bunch of extra avocados on hand from making guacamole this weekend, and I thought I’d toss a little bit into my morning smoothie (instead of the almond butter).
The result: Heavenly. But I knew it would be because ANYTHING with avocados is God’s gift to us.
I added about 1/4 avocado and the result was a delicious, creamy, and satisfying meal. And you can’t taste the avocado, btw. Since I also added a bunch of kale, the drink was an olivey green color.
ground flaxseed (I dont measure, I just dump in..about 3T)
1T flax/borage oil
bunch of kale
1/2 cup frozen blue berries (frozen from my farmer’s market)
1/2 cup frozen strawberries (Cascadian Farm’s organic)
2 scoops rice protein (I use Metagenics)
drop of vanilla extract, dash of cinnamon
1 cup organic unsweetened almond milk
Throw it into my Vitamix and blend. I usually top off with raw cacao but I ran out today.
Drank it up at 8am and was full until 1:30! Now THAT’S a satisfying, healthy breakfast!