Elderberry Syrup

 Makes just under 1 quart of syrup

2 cups dried elderberrys

4 cups water

Combine and start to heat. once it starts to get warm, add:

1-2 tablespoons fresh grated ginger

1 t. ground cinnamon

1 cinnamon stick

1/8 teaspoon ground cloves

1/2 t. whole cloves

Simmer until reduced by half. strain and squeeze out all liquid into a big bowl and add:

1 cup raw honey

and juice of 1 large lemon

It should still be warm enough to melt the honey. 

mix until honey is melted and pour into mason jar. should store in fridge for 3 months.

Easy and Quick spicy miso ramen

makes 3 big servings

2 T. sesame oil 

5 cloves garlic

3 T. white miso

3 T. red miso

1-2 T. garlic chili paste

3 T. soy sauce

2 Cups dashi

1-1 1/2 c. coconut milk

Heat sesame oil in saucepan over med. heat. Add chopped garlic and cook until fragrant.  add miso past and red pepper past and stir for about 30 seconds, then add soy sauce and mix. pour the dashi stock and coconut milk and combine. simmer for about 5 min. 

serve with favorite ramen noodles or rice noodles and toppings. (roasted or saute veggies, hard boiled egg, etc)

Pumpkin Kale Soup

 

Ingredients

• 1 Tablespoon olive oil
• 2-4 cloves garlic, chopped
• 1 small onion chopped
• 1 lb turkey, chicken or pork Italian sausage, remove casings
• 1 red pepper chopped
• 15 oz can pure organic pumpkin or yellow squash puree
• 2 cups baby or dinosaur (lacinto) kale chopped (I've used frozen kale and it's good!)
• 1/2 teaspoon sea salt
• 1/4 teaspoon pepper
• 4 cups chicken bone broth
• 2 cups cauliflower, chopped (I've used frozen cauliflower rice and it's good!)
• 1 Tablespoon butter (grass-fed)
• ½ teaspoon nutmeg
• 1 teaspoon thyme
• Feta cheese for garnish

Instructions

In a soup pot, add olive oil and brown the sausage, breaking up into smaller pieces. Add garlic, onion, peppers, salt and pepper and sauté for a few minutes.

Add the pumpkin, broth, and kale and continue to cook for a 5 or so minutes.

While pumpkin mixture is cooking, chop the cauliflower into fine pieces in a food processor, and cook 10 minutes with some butter and about a ¼ cup of water until soft. Let cool for a few minutes and add back to food processer and blend until smooth. Add cauliflower mixture to the soup and mix well.

Cook for an additional 5 minutes. Garnish with feta cheese if desired. Makes about 6-8 servings. Enjoy any time of the year!

Pumpkins, squashes, carrots, beets and sweet potatoes are all heavy on healthy antioxidant. These foods also contain alpha carotene, and beta-cryptoxanthin, which protect your cells and keep them healthy.

The powerful antioxidant, beta carotene not only turns into vitamin A in the body, but also protects against heart disease, cancer and diabetes. Pumpkin contains both vitamin C and vitamin A that help to strengthen the immune system—which is perfect timing for protection against colds and flu. Pumpkin’s powerful antioxidants also help to fight cancer.

That vitamin A from pumpkin also helps to strengthen the eyesight and protect against diseases like macular degeneration. Beta-carotene also helps prevent diabetes, along with the healthy fiber that pumpkin contains, which is low glycemic, keeping blood sugar low.

The fiber and rich taste of pumpkin are also very filling without being fattening. The low-glycemic attributes of pumpkin help to keep the body in fat-burning mode—not fat-storing mode. And pumpkin’s natural fiber helps to feed those healthy bacteria in the gut, while increasing your brain’s level of serotonin, the ‘feel good’ brain chemical.

Beta carotene also protects the skin against sun damage making it a healthy way to ‘eat your sunscreen’, and it also promotes younger, smoother, healthy-looking skin.

Pumpkins also contain plenty of potassium which balances out sodium and helps to decrease blood pressure. Increased potassium also reduces your risk of strokes, protects against heart disease, and helps the body to preserve bone density.

Pumpkin is the perfect vegetable to add to soup. It adds a satisfying richness and creaminess along with its healthy additives. This creamy version also contains cauliflower puree to add to the thickness and creaminess without adding dairy, making it a perfect low carb soup. The added sausage makes it high in protein, along with the kale to round out its amazingly healthy ingredients.

Brown Sugar Spiced Pork Tenderloin with Chimichurri

INGREDIENTS:

2.5 lb. pork tenderloin 

6 cloves garlic

2 tbs. brown sugar

1 tbs. balsamic vinegar

1 tbs. olive oil

1 tsp. chli powder

1 tsp. cumin

1 tsp. kosher salt

For the Light Cilantro Basil Chimichurri:

1 cup fresh cilantro

1/3 cup fresh basil leaves

1/4 cup white balsamic vinegar

Juice from half a lemon

2 cloves garlic 

1/2 tbs. olive oil

1/2 tsp. salt

1/4 tsp. pepper

pinch of red pepper flakes

INSTRUCTIONS

1. Trim fat off of pork tenderloins. I like to rinse mine, and pat dry.
2. Mix all of the other ingredients for the pork rub. It will make a thick marinade.
3. Using a spoon (or ziplock bags on your hands!) rub the marinade all over the two tenderloins. You can cover, and refrigerate for a few hours or overnight— OR just leave on the counter like I did for 15-30 minutes before grilling.  Always best to let it come to room temp before grilling.
4. Heat grill to pretty high heat.
5. Spray grill carefully with cooking spray.
6. Sprinkle tenderloins with additional kosher salt and pepper (not listed) and place on grill. Sear for about 2-3 minutes per side over the high heat, and then turn down to medium, and cover. Cook for about 15-17 minutes TOTAL, including searing time, rotating every 5 minutes or so.  If you have a meat thermometer, internal temp should be about 140.
7. Let rest for 10 minutes, tented with foil before slicing in!
8. Pulse all chimichurri ingredients in a mini food processor or blender… it’s not as pretty without loads of olive oil, but the taste was still incredible with the pork!

 

Persian Inspired Herb and Beef Stew with Rice

Ingredients:

3 pounds beef chuck, trimmed and cubed

kosher salt and black pepper

1/4 cup extra virgin olive oil

1 yellow onion, chopped

3 cloves garlic, minced or grated

1 tsp. ground turmeric

1/2 tsp. crushed red pepper flakes

2 tsps. lemon zest plus 2 Tbls. lemon juice

3-4 cups low sodium beef broth or Better than Bullion beef broth

1-14 ounce can fire-roasted diced tomatoes

1 14-ounce can white beans, drained

2 cups baby spinach

1/2 cup fresh cilantro, roughly chopped 

1/2 cup fresh parsley, roughly chopped

1/4 cup fresh dill, roughly chopped

1 Tbsp. chopped chives

2 cups cooked basmati rice

Crumbled feta or goat cheese for serving

Fresh mint for serving

Instructions for:

SLOW COOKER

1. 1. Season the beef with salt and pepper. Heat the olive oil in a large skillet, sear the beef on both sides. Remove the beef and transfer to the slow cooker. 

   2. To the slow cooker, add the onion, garlic, turmeric, crushed red pepper, lemon zest, lemon juice, 3 cups broth, the tomatoes, and season with salt and pepper. Cover and cook on low for 6-8 hours. During the last hour of cooking, add the beans, spinach, cilantro, parsley, dill, and chives. If you would like a thinner consistency, add the remaining 1 cup broth.

   3. To serve, divide the rice among bowls and ladle the stew over top. Top with cheese and herbs.

   
   

   INSTANT POT 

   1. 1. Switch the instant pot to sauté. Season the beef with salt and pepper. Sear the beef on both sides until browned. Turn the instant pot off.

      2. To the instant pot, add the onion, garlic, turmeric, crushed red pepper, lemon zest, lemon juice, 3 cups broth, the tomatoes, and season with salt and pepper. Seal the instant pot and cook on high pressure for 35 minutes.

      3. Switch the instant pot to sauté. Add the beans, spinach, cilantro, parsley, dill, and chives. Boil 8-10 minutes until the the sauce thickens slightly. If you would like a thinner consistency, add the remaining 1 cup broth.

      4. To serve, divide the rice among bowls and ladle the stew over top. Top with cheese and herbs.

      
      

      OVEN

      1. 1. Preheat the oven to 325 degrees F. Season the beef with salt and pepper. Heat the olive oil in a large oven-safe braiser, sear the beef on both sides. Remove the beef to a plate. Add the onion and cook 5 minutes until soft. Stir in the garlic, turmeric, crushed red pepper, and lemon zest, cook until the garlic is fragrant, about 1 minute. 

         2. Add back the beef. Pour in the 3 cups broth, the tomatoes, lemon juice, and season with salt and pepper. Cover and transfer to the oven. Cook for 2 ½ to 3 hours or until the beef is tender.

         3. Remove from the oven and place over low heat. Stir in the beans, spinach, cilantro, parsley, dill, and chives, and simmer 10-15 minutes, until the spinach is wilted and the stew is very fragrant. If you would like a thinner consistency, add the remaining 1 cup broth.

         4. To serve, divide the rice among bowls and ladle the stew over top. Top with cheese and herbs.

Sourdough Donuts

 Ingredients:

2 cups sourdough starter

1 cup lukewarm milk

1 1/2 cup flour

2 eggs

1/4 cup oil (organic avocado oil)

1/4 cup sugar (or other sweetener)

1 tsp. salt

1/2 tsp. baking soda

1/2 cup flour

Instructions:

Mix starter, milk and flour until smooth. Add eggs and oil and beat well. Mix sugar, salt, soda and flour in a small bowl. Mix well.

Turn out onto counter 1 c. flour and knead lightly until most of flour is worked in (dough is soft.) Place in greased bowl. Cover and let rise until doubled.

Put dough onto 1/2 cup flour that has been spread all over the counter. Pat to 1/2" thick. Cut and put on well-floured sheet and let rise until doubled. (Don't cover!)

Fry only 3-4 donuts in hot fat at once and fry raised side (top) first turning only once. Drain.

Put glaze, icing, or sugar coat on the donuts. YUMM!!

Crispy Vegan Potato Tacos with Jalapeno Cilantro Sauce

 Ingredients:

1 lb. potatoes, chopped

Jalapeno Cilantro Sauce *

1 bell pepper, chopped

15 oz. can black beans, drained and rinsed

2 avocados, diced

2 Tbsp. taco-seasoning

3 taco size flour tortillas or corn tortillas 

15 oz. can refried beans or make some refried beans from dehydrated beans

2 cups lettuce, chopped 

1 Tbsp. olive oil

Cilantro and limes for serving

Instructions:

1. Add the chopped potatoes into a large-pot and over with water. Bring the water to a boil and cook potatoes until fork-tender, about 15-20 minutes. Drain.

2.  Heat olive oil in a bowl above medium-high heat. Add the potatoes, bell-pepper and taco seasoning to the pan and toss to blend. Cook at moderate heat.

3.Allow potatoes to cook about 5 to 7 minutes. Lift a corner of the potatoes with a spatula to see if it's crispy. If it is, flip and cook another 5 minutes.

4. While the potatoes are cooking, add the refried beans and black beans into a pan over moderate heat. Stir to blend. Once heated through turn heat to low. 

5. Prepare Jalapeno Cilantro Sauce, set aside.

6. Wrap the tortillas in a pair towel and then heat them in the microwave for a few seconds.

7. To assemble, put in a layer of beans to each tortilla followed by lettuce, potatoes, avocado and Jalapeno Cilantro Sauce. Serve with lime wedges and cilantro. 

* Jalapeno Cilantro Sauce

2 jalapeños, to taste

1/2 cup mayonnaise or plain Greek Yogurt 

1 lime-juiced 

2 garlic cloves peeled 

1 bunch cilantro

1 Tbsp. apple cider-vinegar

1/2 cup olive oil

salt to taste

Sriacha Mayo Dipping Sauce

Ingredients:

2 Tbsp. Sriracha

1/2 cup mayonnaise or plain Greek Yogurt

2 Tbsp. chili garlic sauce

Instructions:

Mix all the ingredients in a bowl and stir to blend. 

Honey Mustard Dipping Sauce

Ingredients:

 1 1/2 Tbsp. dijon mustard

1 1/2 Tbsp. yellow-mustard

1/2 cup vegan-mayo

Honey, stevia, or sweetener of your choice to taste

salt and pepper to taste

Instructions:

Mix all the ingredients in a bowl and stir to blend.

Jalapeno Cilantro Dipping Sauce

Ingredients:

 2 jalapeños, to taste

1/2 cup mayonnaise  or plain greek yogurt

1 lime-juiced

2 garlic cloves peeled

1 bunch cilantro

1 tbsp. apple cider vinegar

1/2 cup olive oil

salt to taste

Instructions:

Add all the ingredients into a food-processor or blender. Blend on high, scrape down he sides and blend again. Taste and adjust salt as necessary.