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.

Creamy Sausage, Kale, and Gnocchi Soup

The delicious spice of Italian sausage and delightful texture of little Italian dumplings called gnocchi, combined in a creamy broth, make this hearty soup perfect for a cold day. It is yummy!

Ingredients:

2 tablespoons Organic Extra Virgin Olive Oil

1 small organic onion, diced (about 1 cup)

1 (15-ounce) package organic Italian sausage (mild or hot), thawed (I use Mulay's Italian Sausage)

2 cloves organic garlic, minced

6 cups organic chicken broth

Seasonings:

3 tsps. organic Italian Seasoning

1 tsp. organic ground celery seed

3/4 tsp. Real Salt

3/4 tsp. black pepper

1 bunch organic kale, washed, stems removed, leaves cut or torn into small pieces

3 cups whole milk, or unsweetened dairy alternative

3 tsps. organic Dijon mustard

1 1/2 tablespoons organic apple cider vinegar

1 (12-16 ounce) package gnocchi

4 tablespoons parmesan cheese shreds for garnish

Instructions:

1. Heat the olive oil in a large (8-11 quart) stockpot over medium-high heat. Once hot, add the onion and saute for 3-5 minutes, stirring every minute or so until translucent. Add the sausage, break apart, and cook until it is browned, 6-7 minutes.

2. Stir in the garlic. Saute for another 2 minutes until fragrant. Add the chicken broth and seasonings, increase the heat, and bring to a boil, scraping any brown bits from the bottom of the pan while stirring. Once the soup is boiling, reduce the heat to a simmer and cook for 5 minutes.

3. Add the kale leaves and continue to simmer for approximately 5 minutes.

4. Stir in the milk, mustard, vinegar, and gnocchi to the soup and simmer for about 3-4 minutes or until the gnocchi is cooked. Season with salt and pepper to taste. Garnish with Parmesan cheese shreds just before serving.

Savory Quinoa Bowl

This is a healthy, yummy breakfast recipe that Brittney made. Enjoy!

Ingredients:
Cooked Quinoa
Fried egg
Sautéed spinach or any vegetable
Diced avocado or guacamole
Salsa
Plain Greek Yogurt or Sour Cream

Instructions:
Put a desired amount of the cooked quinoa in a bowl. Put the remaining ingredients on top. Be creative and think of anything else you like to put on top: i.e. sautéed zucchini, crook neck squash, mushrooms, beet greens, chard, kimchi, Sriracha sauce, etc.
To eat, mix it up and enjoy.
This healthy breakfast gives you good protein, good carbs, good fat, and good flavor! There's no sugar, gluten, or dairy like what we find in the standard American breakfast.

Yummy Stir Fry

Marinate:
2 lb. of thin sliced pork or chicken
4 T. ginger juice (peel and grate fresh ginger, then squeeze)
1 T. sugar
1/4 cup sake (rice wine) or dry white wine
3/4 cup soy sauce

For frying pan or wok:
2 T. avocado oil or high heat olive oil

Vegetables:
1 small head cabbage or 2/3 large head cut into about 2 inch squares
2 shredded carrots
2 onions chopped
3 peppers - green, red, yellow or orange (or a mixture of any color) cut into 2 inch squares

Preparation:

1. Marinate pork or chicken for at least 10 minutes, turning over occasionally.
2. Cut the vegetables.

Cooking and Serving
1.  Heat frying pan or wok with 1 tablespoon oil over high heat, pour in the meat mixture and saute meat until half-done stirring from the beginning to prevent pieces from sticking together.
2.  Add the chopped onions to the meat and cook for a few minutes until mostly done before adding the rest of the vegetables.
2.  Dump in all of the remaining chopped vegetables and stir-fry over high heat until the vegetables are crispy cooked. Do not overcook.
3. Serve with rice.

Note: For a smaller serving, cut everything in half.
Use organic ingredients whenever possible.

Panko Crusted Oven Fried Rockfish Fillets

INGREDIENTS

FISH

• 2 rockfish fillets*, 3/4 - 1 pound
• 2 TBSP of high heat olive oil or avocado oil for frying

FLOUR DREDGE

• 1/3 cup flour
• 1/2 tsp salt
• 1/2 tsp pepper

EGG WASH

• 1 egg
• 2 TBSP milk

PANKO CRUST

• 1/2 cup panko bread crumbs**
• 3 TBSP grated parmesan cheese
• 1 tsp of Old Bay Seasoning or any flavorful seasoning that you like.

INSTRUCTIONS

1. Place a large oven safe skillet into the oven and preheat to 425 degrees.

SET UP THE DREDGING ASSEMBLY LINE:

1. In a large bowl combine together the the flour, salt and pepper. Stir then pour onto a large plate.
2. In the same bowl combine together the panko, seasoning blend, and parmesan cheese. Stir then pour onto a large plate.
3. Wipe out the bowl, then use it again to whisk together the egg and milk.

PREP THE FISH:

1. Check the fish fillets for any bones and remove as necessary. Slice fish in half if necessary.***
2. Dredge first first in the flour, shaking off any excess.
3. Dip fish into the egg mixture, allowing any excess to drip off.
4. Coat fish in the panko mixture, shaking off any excess. Place on a clean plate and allow to rest 1 - 2 minutes so the panko can adhere. 

FRY THE FISH:

1. When the oven is preheated, add the 2 tablespoons of oil to the hot pan. Allow to heat 1 minute. Carefully add fish fillets to the hot oil.
2. Cook for 3 - 4 minutes, then carefully flip over.
3. Cook an additional 3 - 4 minutes, then check with a meat thermometer for an internal temperature of at least 140 degrees.
4. While fish cook, set up a cooling rack over a couple layers of paper towels. 
5. Remove fish from the pan and place on the cooling rack. Allow to drain 3 - 5 minutes prior to serving.

NOTES

*If your rockfish is thicker than 1" at their thickest point, you'll need to add an extra minute or two to the cook time. 

**Many of the rockfish fillets I find in the pacific northwest are too big to handle without splashing grease or having them fall apart on me. Slicing them into more manageable fillets makes this cooking method much easier. 

***If your rockfish fillets are large enough to cut into more than 2 pieces, you may want to add an extra tablespoon or two of panko to the crumb mixture. 

Gluten Free, Refined Sugar Free Chocolate Chip Almond Pecan Cookies

Ingredients

• 1 large egg
• 1 teaspoon vanilla extract
• 1/2 cup unsalted creamy almond butter (well stirred)
• 1/4 cup almond flour
• 1/4 teaspoon fine-grain sea salt
• 1/2 cup coconut sugar
• 1/2 teaspoon baking soda
• 1/4 cup chopped walnuts or pecans
• 1/4 cup rolled oats
• 1/4 cup dark chocolate chips or chopped dark chocolate
• Maldon or flaky sea salt, to sprinkle (optional)

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Instructions

1. Preheat the oven to 375°F. Line a baking sheet with parchment paper.
2. In a large bowl, beat together with a large spoon the egg, vanilla, and almond butter until combined. Stir in the almond flour, salt, coconut sugar, and baking soda until smooth. Stir in the walnuts, oats, and chocolate chips, working the dough a bit to get everything distributed evenly (the dough will be thick – that’s okay)
3. Scoop the dough into rounded teaspoonfuls and drop them onto the prepared baking sheet. Sprinkle with Maldon salt, if using. Bake for 10 to 15 minutes, until edges turn golden brown.
4. Remove the cookies from the oven and let them cool on the pan for 10 minutes before transferring them to a wire rack to cool completely. While the texture of these is best on the first day (I like to eat small batches and eat them fresh), they’ll keep uncovered at room temperature for 2 to 3 days.

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Notes

• This recipe works well with other nut butters like cashew but always remember when using nut butters in recipes: make sure to stir it well beforehand as the oils can separate. 

Greek Vegetable Soup - Fasolada

This is a very easy, quick soup for a cool, rainy day. The added lemon and feta gives it a great flavor!

Use organic ingredients when possible.

2 cups (1 pound dried white beans (navy or cannellini) or 2 to 3 cans (6 cup white beans

1/4 cup plus 2 tablespoons olive or avocado oil

2 large white onions, chopped

4 celery stalks (with leaves), chpped

4 medium carrots, peeled and chopped into rounds

2 garlic cloves, minced

24 ounces passata, tomato puree, or blended up diced or bottled tomatoes

6 cups water

2 tsps. salt

Pepper to taste

Juice of 1/2 lemon (or more to taste)

1/2 cup chopped fresh parsley

1/2 cup crumbled feta cheese (optional)

Prepare dry beans, if you are using them: Put beans in a large bowl, over with water and soak over night. Drain the beans and transfer them to a large stockpot. Cover with water, bring to a boil, reduce to a simmer and cook for 1 hour. Drain and set aside.

If you are using canned beans, drain and set aside. Place stockpot over medium-high heat and add 2 tablespoons of olive or avocado oil. Saute onions, celery, carrots and garlic for about 2 minutes or until onion is translucent. Add cooked or canned beans to the pot, along with the passata, water, 1/4 cup oil, salt, and pepper to taste. Bring to a boil, reduce heat and simmer for 1 hour. Before serving, stir in lemon juice, parsley and feta cheese. Makes 6 servings.

Orzo Salad With Spring Vegetables

This is a very delicious and healthy spring, summer salad that is even great as left overs.

For all recipes, use organic when possible.

Dressing:

1/2 cup white wine vinegar
1/4 cup fresh lemon juice
1 Tbsp. honey
2 tsp. salt
1 tsp. freshly ground pepper
1 cup extra-virgin olive oil

Salad:

4 cups vegetable broth
2 cups water
1 pkg. (1 lb.) orzo pasta
1 can (15 oz.) chickpeas, drained
2 cups frozen peas, blanched in in boiling water for just a minute or 2
1 bunch asparagus, trimmed, cut in 1-inch pieces and steamed for a minute or 2
1 bunch baby arugula
1/3 cup chopped green onion (white and green parts)
1 cup chopped, fresh parsley
1/2 cup toasted, sliced almonds
4 oz. feta cheese, crumbled
Salt and freshly ground pepper if needed

Instructions:

1.  In lidded jar or blender, combine vinegar, lemon juice, honey, salt, and pepper. Cover and shake or blend until blended. Add olive oil, cover and shake or blend until emulsified.

2.  In saucepan, bring broth and water to a boil; stir in orzo. Cook until orzo is al dente stirring frequently, about 7 minutes. Drain orzo; transfer to big serving bowl. While pasta is warm, add half dressing and toss to coat. Let cool. (You can do up to this step the day before.)

3.  Add chickpeas, peas, and asparagus; toss to combine. Add arugula, onion, parsley and a bit more dressing; toss to coat. Top salad with almonds and feta, Season, to taste with salt and pepper if needed. Serve. Refrigerate any leftovers.

Strawberry Goat Cheese Salad

This is a wonderful, refreshing spring salad that you will absolutely love.

Fresh Goat Cheese

Fried Goat Cheese

Try using organic products when possible.

Dressing:

3 Tbsp. raspberry vinegar (or unseasoned rice vinegar)

1 Tbsp. Dijon mustard

1 Tbsp. honey

Salt and freshly ground pepper

1/3 cup extra-virgin olive oil

Salad:

3 large heads butter lettuce

32 strawberries, trimmed and halved

8 oz. fresh or fried goat cheese, sliced into 16 rounds (*See below)
1/2 cup toasted, sliced almonds

Snipped, fresh chives

Minced, fresh tarragon

1. Blend dressing ingredients in blender or lidded jar.

2. Trim and wash lettuce, removing and reserving largest outer leaves for another use. Arrange whole lettuce leaves on 8 individual serving plates. Drizzle with a bit of dressing. Divide strawberries among plates; top each salad with 2 goat cheese rounds, then drizzle with more dressing. Finish with almonds and herbs, and serve, refrigerating any leftovers.

* If you want fried goat cheese, you need about.....depending on how much goat cheese you use:

Ingredients:
1/2 Cup flour with salt and pepper added for flavor
1 beaten egg
1/2 Cup panko bread crumbs

Instructions:
1. After you slice the goat cheese rounds, put them in the freezer while you finish making the salad.
2. Take the rounds out of the freezer.
3. Dip the rounds in the flour mixture, then the egg, then the bread crumbs.
4. Fry the rounds in about 1/4 inch of avocado oil in a pan at about medium high heat. You want the panko to turn a golden brown, but you don't want to over cook it or the cheese will melt.
5. Put the fried cheese on top of your salad and Enjoy!

Best of Spring Salad

This recipe is one that my son, Jeff, found on line. It is so yummy! He has an instagram post call Madewell Food. He's got some great recipes on there!

Vegan Tahini Dressing:

1/3 cup Tahini
1/2 cup chopped green onion
1/2 avocado
1 T. sesame seed oil
2 T. tamari
2 T. apple cider vinegar
2 T. lemon juice
1/4 tsp. of salt and pepper each
1 tsp. minced garlic
1/3 cup coconut milk
1/4 cup avocado oil

1. Put all ingredients except the avocado and avocado oil into blender or food processor.
2. Add avocado and while blending, slowly add in the avocado oil.

Salad Ingredients:

1 cup spinach
1 cup arugula
Brie Cheese
1/3 cup blueberries
1 T. slivered almonds
1 1/2 thin sliced figs
1/2 thin sliced green apple
splash of balsamic vinegar
2 T. Tahini dressing

Put all ingredients in a bowl and enjoy.

Nori's Healthy No-Bake Cookies

1/2 cup peanut or almond butter
1/2 cup coconut oil
2 Tbsp. cacao powder
1/2-1 cup of maple syrup, coconut sugar, or monk fruit sweetener
1/2 cup hemp seeds
1/2 cup non-GMO oatmeal
1/2 cup coconut

Melt peanut or almond butter and coconut oil together.
Add remaining ingredients and stir to coat.
Add extra amount of sweetener and seeds/oatmeal to taste.
Mixture should be creamy, not too stiff.
Form into balls and place on plate or try in refrigerator until hard.
Put balls into plastic ziplock and store in freezer until ready to eat.

Homemade Healthy Sauerkraut

Sacred Sauerkraut Recipe:

INGREDIENTS:

1 head of red cabbage
1 1/2 tbsp. sea salt
Spring water (enough to submerge)
Juice from 1 lemon
2 mason jars
1 tsp. dill seed

TIP: For extra flavor, try adding a tablespoon of fresh thyme or rosemary to your sauerkraut mixture before securing the lid.

PREPARATION

• Using a large kitchen knife, slice the cabbage in half and cut out the stem core. Place each cabbage half on its flat side and carefully shred into thin strips. When finished, place shredded cabbage into a large ceramic or metal mixing bowl.

• Add sea salt, dill, and lemon juice to the mixing bowl and using your hands, mix all of the ingredients together. Squeeze and knead the cabbage shreds to really soften them up. Let this mixture sit for 30 minutes.

• Now it’s time to pack your mason jars with kraut! Using a serving spoon, scoop the cabbage mixture into each mason jar, leaving 2 inches of room at the top. There should be a line at the top of your mason jar, indicating how high to fill it with spring water.

• Drizzle a final bit of lemon juice over the exposed surface at the top of the jar. This will prevent the growth of any unwanted bacteria during the fermentation process.

FERMENTATION

• Seal each jar and place in a shady storage space that stays room temperature at all times. The fermentation process can take between 4 and 10 days depending on various environmental factors. Make sure to “burp” each jar every few days. To do this, simply unscrew the lid and let the effervescence release – then place the lid back on.

• After 4 or 5 days, start sampling the sauerkraut daily until it has reached the flavor and consistency you desire. Once you feel it has reached perfection, serve it up or place it in the fridge.

This ancient probiotic-rich food will stay good for months and makes for a highly nutritious topping or snack!

The fermenting of cabbage may date back as far as 700 B.C. It is believed that laborers working on the Great Wall of China began the practice by storing shredded cabbage in rice wine so it would last through the non-growing periods of the year. Legend has it that Ghenghis Khan later brought it with him to Europe.

The probiotic process used in sauerkraut-craft is similar to that used in the making of uncooked pickles and Kimchi, and allows the nutrients to be more easily digested and available to the body. It is high in C, B and K vitamins, a fabulous source of fiber, is thought to boost the immune system and is a popular folk remedy for cold sores.

But one of the most exciting findings comes from a study published in the Journal of Agriculture and Food Chemistry. Apparently, the fermenting of cabbage produces substances called isothiocynateswhich may actually prevent the growth of cancer cells.

I got this information and recipe from Nick Polizzi

Host of Remedy: Ancient Medicine for Modern Illness
& Founder of The Sacred Science

Green Power Shake

1 cup spinach - blended in a little bit of water until it gets warm
Add and blend on high until smooth:
80 grams frozen banana
15 grams avocado
1 cup unsweetened almond milk
1 Tbs. natural almond butter
1 tsp. cinnamon
1 scoop of vanilla protein
ice cubes

Raw Cacao Hot Chocolate

Raw cacao powder contains more than 300 different chemical compounds and nearly four times the antioxidant power of your average dark chocolate - more than 20 times than that of blueberries. Protein, calcium, carotene, thiamin, riboflavin, magnesium, sulfur, flavonoids, antioxidants, and essential fatty acids are also present. The precise blend of all these elements combined serve to kick in naturally occurring phytochemicals that have incredible benefits throughout the body, such as lowered LDL cholesterol, improved heart function, and reduced cancer risk.

Phenethylamine, or PEA, is one of them. Large doses of this compound are said to be released into the brain when we're attracted to someone, but natural pain- and stress-relieving chemicals known as neurotransmitters stimulate the secretion of endorphins to help us stay alert and focused.

Studies have shown that chocolate affects your emotions and mood by raising serotonin levels, which explains why chocolate is often craved when gloominess looms. Also to the rescue is a neurotransmitter called theobromine, a mild stimulant sometimes used as a treatment for depression. It releases the compound anandamide, which produces uniquely euphoric feelings of relaxation and contentment.

You'll love this recipe for a nice warm, calming cup of hot cacao. 

• SERVES 1

Ingredients

• 1 cup grass-fed cow’s milk or dairy alternative
• 1 tablespoon raw cacao
• 2 teaspoons maple syrup
• Sea salt to taste

Directions

1. Place all the ingredients into a saucepan and heat gently.
2. Keep stirring to ensure all the ingredients mix together smoothly.
3. Remove the pan from the heat before it reaches the boiling point.

Chocolate Avocado Truffles

Ingredients:

1 avocado

3/4 C. unsweetened dark chocolate

1/2 tsp. vanilla extract

Pinch of cinnamon

1-2 tsp. of cacao powder to coat

10-15 drops of stevia

Instructions:

1. Melt dark chocolate

2. In a different bowl, mash avocado. When the chocolate is melted, combine it with he mashed avocado and stir them together. Then add in the vanilla, cinnamon and stevia. 

3. When this is combined and free of clumps, place in the refrigerator for about 30 minutes. When cooled and hardened, scoop it into 10-12 balls and roll them until they are smooth. 

4. Roll each ball in cacao powder and serve.

5. Place any leftover truffles in a n air tight container in the refrigerator.

Cauliflower Thai Curry

This is a recipe that Brooke found from Oh She Glows. It is very delicious!! Enjoy!

5 1/2 cups or 4 servings

Ingredients:

1 T. extra-virgin olive oil

1 (14-ounce) can diced tomatoes with juices

2 cups chopped cauliflower florets (1-inch pieces)

2 cups peeled and cubed butternut squash

1/2 cup uncooked red lentils

2 Tablespoons red curry paste

1 tsp. dried flaked onion

1/2 tsp. garlic powder

3/4 tsp. fine sea salt, or to taste

1/4 tsp. cayenne pepper

Lots of freshly ground black pepper, to taste

2 cups packed stemmed and finely chopped kale or chard

Serving suggestions:

Cooked jasmine rice or grain of choice.

Fresh chopped cilantro leaves 

Fresh lime juice

Instant Pot Directions:

1.  First, add the oil and coconut milk to an Instant Pot. Add the rest of the curry ingredients (except the kale or chard) and stir until combined. Make sure they are completely covered in liquid.

2.  Secure lid in the lock position and check that the Steam Release Handle is pointing to the "Sealing" position.

3.  Press the "Pressure Cook" button (or "manual" on some machines) and set the cook time to 5 minutes on high pressure. After 5 seconds you'll hear a couple of beeps and the screen will say "on". The cooking process has begun.

4.  You will hear a few beeps when the timer is up. Immediately do a "Quick Pressure Release" to avoid overcooking the curry. Stand back and use a wooden spoon handle to shift the Steam Release Handle to the "Venting" position to release the pressure. Once all of the pressure has been released, the float valve will sink, and the steam noice will no longer be heard. 

5.  Carefully open the lid and stir the curry. To achieve a thicker texture, mash a bit of the curry with a potato masher, simply pulsing about 4 or 5 times around the pot. You can also blitz it for a second or two with an immersion blender.

6. Stir in the chopped greens until thoroughly combined and secure the lid. Set the Instant Pot to the "Keep Warm" setting and allow the greens to wilt for about 5 minutes in the curry. Press "Cancel" to turn the heat off and release the steam again, if necessary, before removing the lid.

7. Serve over rice or grain of choice, if desired, and garnish with cilantro and lime. The lime juice gives it a lovely brightness, but avoid using too much as it can overpower.  Salt and pepper can be added before serving if desired.

Stove top directions:

Add all of the ingredients except the kale or chard to a large pot. Stir. Bring to a low boil over medium-high heat. Reduce the heat to medium-low and simmer covered for 25-35 minutes. 

Add the kale or chard during the last 10 minutes until the veggies and lentils are tender. Stir the curry every 5 minutes while cooking, and reduce the heat if necessary to prevent it from sticking to the pot. Follow directions 5 and 7 above. 

Carrots and Burdock Root (Kimpira-Gobo)

We love this recipe for a side dish. It's not only tasty, but it is healthy. Burdock root is an anti-parasite vegetable.... meaning it helps keep parasites out of the body. 

Ingredients: (for 4 persons)
3/4 burdock root (5 ounces 140 grams)
1/2 carrot (2 ounces/60 grams)
1 1/2 Tablespoons sesame oil
1/2 Tablespoons (or 1 1/2 tsp.) of honey
1/2 Tablespoon (or 1 1/2 tsp.) mirin
1 Tablespoon soy sauce
4 Tablespoons dashi
Red pepper flakes
White sesame seeds

Instructions:

1.  Wash burdock root and scrape off the thin, brown skin with back of knife. Cut into 2-inch (5 cm) matchsticks or grate burdock root with a large grater.

2.  Pare carrots and cut into strips of the same length and thickness as the burdock or shred with a large grater.

3.  If your sesame seeds are not already roasted, roast them in a dry skillet over low heat, stirring constantly to prevent burning. When seeds begin to pop, transfer to a dry bowl.

4.  Drain burdock and pat dry with paper towel.

5.  Heat sesame oil in saucepan. Saute burdock and carrots over high heat. Add honey, mirin, soy sauce, and dashi and reduce heat to medium.
Cook until all liquid is absorbed. Add as much crushed red pepper flakes and sesame seeds as you want and mix well.

6.  Place in a bowl, arranging into a mound.

Note: You may use a peeler to pare the burdock instead of scraping with the back of a knife, but this removes the full flavor of the vegetable which lies just under the skin.

Adding pork strips will make the dish more zesty. Similar dishes can be prepared by substituting lotus root, potato, green pepper, or celery for the burdock.

Bone Broth

Ingredients:

• 3-4 pounds of beef marrow bones and knuckle bones - organic if possible (you can also use leftover chicken bones or turkey bones from a whole bird.  Other useful additions are collagen-rich oxtail, and chicken feet are one of the richest sources of beneficial collagen, but hard to find)
• 1/2 c of organic apple cider vinegar (the vinegar helps extract minerals from the bones)
• 4 to 5 quarts of water
• 4 stalks of celery – rough chop
• 4 carrots – do not have to peel – rough chop
• 3 onions  – do not have to peel – rough chop
• Parsley
• Garlic
• Sea Salt to taste (at the end)
• Whole black peppercorns

Instructions:

• Add all the bones to a large stock pot
• Add water and vinegar to pot till bones are completely submerged.  Let sit for 1 hour to allow vinegar to start working on the bones.
• Add in carrot, onion and celery to pot.
• Bring pot to a boil and then turn down to a simmer.
• Once you are at a simmer you will want to skim any scum off the top of the pot (scum does not always form).
• You will want the mixture to simmer for at least 24 hours (long simmer time is essential for a good bone broth!), adding water as needed to cover the bones.
• During the last 30 minutes to an hour add in the parsley, garlic, handful of salt and whole black peppercorns.
• Once the broth is finished, let it cool then drain it, making sure that any vegetables or bone have been removed.
• Add sea salt to taste and drink both as is, or store in fridge for a week or in a freezer up to 6 months.

Enjoy the healing benefits of nutrient-dense bone broth!  Use your bone broth as a base for any soups or recipes that call for stock or broth.  Or just sip on it out of a mug!

• Vitally important variety of minerals in an easily absorbed form (Most people have mineral imbalances and deficiencies due to today’s processed food supply and degraded soils, so bone broth can help dramatically in this department)
• Collagen and other anti-aging, joint-healing nutrients, including glucosamine and chondroitin (yes, actually a MORE powerful source of glucosamine and chondroitin than most supplements)

Bone broth is also known to help HEAL your gut lining.  You probably have heard that excessive gluten intake can cause damage to the gut lining, and not just in people that are Celiac.  So if you want to heal years of gluten-damaged gut lining, bone broth will be your healing friend.

The science hasn’t caught up on this one yet, but many health experts believe bone broth can be helpful for some autoimmune problems.  Here’s why… You may know that many autoimmune problems start with problems in the gut, and Leaky Gut is one of the common causes of an autoimmune attack in the body due to foreign substances leaking out of the gut and into the blood stream.

Since bone broth has gut healing properties due to the natural collagen content and other nutrients, bone broth is known to “seal and heal” the gut lining, which over time, can possibly reduce or heal certain autoimmune problems.

Bone broth is also generally great for your immune system.  

Celery, Chickpea and Feta Salad

 

This is really yummy!

Salad:
6 stalks celery, chopped
2 cans (15 oz. each) chickpeas, drained
10 oz. grape tomatoes, halved
1 cup crumbled feta
1/2 cup fresh-chopped parsley
1/2 cup fresh thyme

Dressing:
4 T. extra virgin olive oil
4 T. balsamic vinegar
2 cloves garlic, minced
2 tsp. pepper
1/2 tsp. salt

Gently combine celery, chickpeas, tomatoes, and feta.
Combine olive oil, balsamic vinegar, garlic, pepper and salt in separate bowl. Pour on salad.
Sprinkle fresh herbs overtop and stir to combine.
Refrigerate any leftovers.

Serves 6
Cooking time: 10 minutes

Healthy Homemade Nutella

Ingredients:
1 cup hazelnut butter (see recipe below)
4 T. raw cacao powder
1/2 tsp. vanilla extract
1 T. coconut oil, soft or melted
4 T. organic coconut palm sugar (more or less for your liking)
2 T. organic maple syrup (more or less for your liking)
pinch of salt

Instructions:
1. Make your hazelnut butter.
2. Mix the hazelnut butter with all the ingredients in a Vitamix, Blendtec, or food processor and store in an airtight glass jar.

Hazelnut Butter Recipe:

Ingredients:
2 cups raw (organic and fresh if possible) hazelnuts

Instructions:
1. Roast the hazelnuts for 10 minutes in the oven at 350 degrees F. or until the skin begins to crack.
2. Remove from the oven and while still warm remove the skin from the nuts. The skin should peel right off from the nuts. It's ok if there is still some skin left on the nuts.
3. In a Vitamix, Blendtec, or food processor blend the nuts, scraping the sides of the container periodically, until you achieve a creamy consistency.