Recipes!

Here are some of my favorite recipes

to get you started…Enjoy!

 

Lentil StewSprouted Lentils
Brimming with Seasonal Veggies

…because you know how much I love one-pot-meals!

Ingredients
2 cups dry, whole lentils (green, brown, or french green)
2 Tbsp apple cider vinegar (ACV)
2Tbsp virgin coconut oil, ghee, tallow, duck fat, or nitrate free bacon fat
1 large yellow onion, chopped fine
1 large garnet yam/jewel yam (or 4 carrots), chopped 1/2-inch dice
1/2lb fresh green beans, chopped into 1-inch pieces
2 crowns broccoli, chopped into 1-inch pieces
1/3 head green cabbage/savoy cabbage, chopped into 1-inch pieces
1 big bunch kale/collard greens, ribbed and chopped into 1-inch pieces
ground spices: 1tsp cumin, 1tsp ginger, 2tsp coriander (or 1Tbsp curry)
optional: pinch of cayenne and/or up to 1Tbsp granulated garlic
dried herbs: 2Tbsp parsley, 1Tbsp marjoram, 1tsp dill (if using fresh minced herbs, double these amounts…cilantro is great if you like it, especially for garnish to serve!)
1/2tsp unrefined salt (Himalayan Pink, Celtic, or Real Salt brand)
juice of ripe lime or ripe lemon (to serve)
unrefined extra virgin olive oil, (to serve)
optional: balsamic vinegar, (to serve)

Instructions
Place the dry lentils into the large pot you plan to cook them in, and cover them with filtered water (room temp) by about 2 inches, and stir in ACV. Cover the pot loosely with a kitchen towel, and leave it at room temperature overnight or for 12-24 hours.

BTW…
The benefits of soaking (sprouting):
1) phytic acid in the bran of all nuts, beans, seeds & grains is neutralized by soaking/sprouting, so that the food’s minerals become much more bio-available
2) nuts, beans, seeds & grains become much easier to digest after soaking/sprouting
3) way more amino acids form after 24hrs of soaking, which means there are more more building blocks of proteins for the body to use
4) soaking initiates the life force, which makes whole foods way more vitalizing
Note: you can soak nuts, beans, seeds & grains up to 3 days, as long as you replace the soak water with fresh water every 24hrs…they become even more nutritious and easier to digest the longer they soak in fresh water.

 

Okay!

The next day, strain the soak water off the lentils and rinse them. Cover lentils with about 4 inches filtered water, and bring them to a boil, uncovered, skimming any foam from the top as they get close to boiling. Once boiling, reduce the heat to low so you can barely see small bubbles simmering, and cover the pot so steam can escape. They’ll start to soften in about 40 minutes from this point, which is a perfect amount of time to saute your onion and chop your veggies!
Okay. Melt your high-temp fat in a large cast-iron skillet or heavy-bottomed pot over medium heat. As soon as it melts, add the minced onions in an even layer, and cook on medium heat until sizzling, then stir and spread evenly again every minute or so, until fragrant and translucent. Reduce heat to low, and stir every 3 minutes until browned and caramelized. YUM! Turn off the heat.
Chop yam/carrot and all other veggies and optional fresh herbs and set aside.
Once lentils are tender, add ground spices and optional cayenne and granulated garlic. Let these spices simmer for about 7 minutes to soften their aromas and marry well.
Add your salt and stir well for 30 seconds until salt is totally dissolved, to then taste for possibly adding a bit more for desired saltiness….REMEMBER: the sour flavor of the lemon/lime juice garnish when serving will decrease the need for the salty flavor!
Next, add your root veggies (carrot/yam), turn heat to high until boiling again, then reduce heat to simmer for about 2 minutes.
Next, add your green beans and simmer another 3 minutes.
Next, add your broccoli and simmer 1 more minute.
Next, add your cabbage and kale and simmer 1 more minute on medium heat.
Turn off the heat, and stir in herbs. Cover and allow the herbs and greens to wilt in the residual heat for about 5 minutes. Serve drizzled with olive oil and lemon/lime juice and optional balsamic vinegar and/or fresh herbs like cilantro.
Yay & YUM!!!

 

 

Quinoa Arugula Tabouli Salad

(aka “Tabougala”)

…a sensational summer dish when vine ripe tomatoes are at market!

Ingredients
2 cups red or black or white quinoa (or all three!)
1/2tsp fine ground sea salt such as Celtic, Himalayan Pink, or Real Salt brand
3-5 cloves finely minced garlic
1 bunch fresh arugula, chopped
½ bunch fresh parsley, minced
2 cups diced, vine ripe tomato
1/2 cup high quality, extra virgin olive oil like Bariani, California Olive Ranch, or Bragg’s brands (or a local brand like Tiber Canyon Ranch or WindDance Farm)
juice of 2-3 ripe lemons
optional: 1 cup red onion, diced

Preparation
Soak quinoa overnight under about 2” of filtered water, at room temperature, right in the saucepan you plan to simmer it in the next day.

The next day, rinse off soak water, and replace it with 4 cups of fresh water.

Bring to a boil, stir in 1/2tsp sea salt, then reduce heat to simmer for 12 minutes.
 
If there’s any excess water in the bottom of the pan, strain it out and let the quinoa cool in a large shallow dish or in a bowl for a while.

When the quinoa is cool, stir in the minced garlic, arugula, parsley, tomato, olive oil, lemon juice, and more sea salt (another 1/2tsp or so) to taste. If desired, add the diced red onion.

This dish will wow ‘em all with amazing flavor!

 

 Ghee (clarified butter)

Ghee is a stable, high temp cooking oil & healing, hormone balancing fat, best for those who’ve been on at least 90% whole foods diet for at least 6 months. Why? Ghee has about 80% the cholesterol butter has, so you don’t want to use lots of ghee or other saturated fats if: 1) you’re still eating packaged foods, restaurant foods, or cooking with refined vegetable oils at home like canola oil, vegetable oil, corn oil, etc. and 2) if you are spiking your blood sugar throughout the day with a more than medium glycemic diet, which has recently been found to be a huge factor causing high cholesterol & heart disease.

How to make Ghee: simmer 3-4 sticks unsalted organic butter on extra low heat for about 20 minutes uncovered, without stirring. You’ll hear boiling oil sounds, and when the foamy milk solids on top become crusty and golden brown, turn off the heat & skim that crust off off with a fork. Feel free to use those crispy, rich milk solids into other dishes (beans, stews, casseroles, etc.) for added body & flavor. Next, pour just the clear, golden ghee slowly into a wide mouth jar. You can pour it through a fine mesh strainer if you can’t quite skim all of the crust off the top. As you pour, be sure not to let any of the cloudy, whitish liquid on bottom (the whey) slip into the jar because it’ll sour on the bottom of the jar. Let the ghee cool uncovered so that no water condenses in the jar. Ghee keeps for up to 3 weeks at room temp. In the fridge it’ll keep for months, but becomes like hard ice cream – hard to dig into. I usually put 1/2 on the counter for use now, and 1/2 in the fridge for use later.

 

Positively Perfect Brown Rice
2 cups organic short grain brown rice
4-5 cups filtered water
1/2tsp fine ground sea salt

Rinse 2 cups organic short grain brown rice and soak overnight under an inch of filtered water in the saucepan you plan to cook it in. Soaking grains for a day before cooking initiates the sprouting process, which 1) makes it more easily digestible, 2) increases the grain’s amino acid profile so it becomes closer to a complete protein, and 3) neutralizes it’s phytic acid which would otherwise bind with minerals in the intestine and inhibit mineral absorption. Okay, the next day, pour off the old soak water and refill the pot so that the fresh water level is about 3/4 of an inch above the level of the rice – measure it if you have to! (No ruler? It’s the length of your fore finger from the tip to the very first knuckle /joint just above your fingernail – not halfway up your finger). Soaked rice requires way less water to simmer than unsoaked rice. In fact, this 3/4 inch rule applies to every pot of soaked rice, no matter how big the pot, or how much rice you’ve soaked. Okay, after you’ve got that 3/4 inch of fresh water over the rice, bring it to a boil, reduce to simmer, and stir in 1/2 tsp whole sea salt for every 2 cups of soaked rice. Put the lid on the pot at an angle so the steam can escape, and simmer for 40 minutes exactly. It comes out wonderfully fluffy every time! The health benefits of organic brown rice are innumerable according to the book Healing With Whole Foods. I make a medium sized pot at the beginning of the week, keep it in the fridge, and use it as a base for lunches or dinners, and even with seasonal fruits & raw nuts for breakfasts & desserts!

 

Cultured Steel-Cut Oats
Just mix 1.5 cups steel cut oats with 2 cups warm, filtered water and 4 Tbsp plain cultured yogurt, yogurt whey or kefir. Cover with a dish cloth & place in a cupboard or pantry overnight (8-24 hrs). The culturing process does two wonderful things to the flour: 1) it neutralizes the phytic acid in the whole grain flour so it can’t bind with minerals in your intestines & inhibit their absorption, and 2) it breaks down the complex carbohydrates which makes the grain’s nutrients more assimilatable and much more digestible. The next day bring 2 cups filtered water to a boil, add ½ tsp whole sea salt and stir, then add cultured oat mixture and stir. Reduce to low simmer for 10 minutes, stirring often to prevent oats from sticking to the bottom of the pan. Enjoy with a pat of butter, a dash of cinnamon or pumpkin pie spice, raisins, a splash or raw milk or cream, fresh nuts of any kind, and/or seasonal fruit or berries. There are many wonderful recipes for traditionally made whole grain porridges, breads, meats, etc. as well as explanations of the nutritional benefits of these methods, in the amazing book: Nourishing Traditions by Sally Fallon.

Gluten & Sugar Free Lemon-Lavender Poppy Seed Cake

Gluten & Sugar Free Lemon-Lavender Poppy Seed Cake

Cultured Coriander Corn Bread

This sugar & gluten free cornbread goes great alongside chipotle beans and a big salad!

Ingredients
2 c. ground teff flour (Kandarian Farms teff is dark, nutty tasting, & full of minerals!)

2 c. organic corn meal (Kandarian Farms purple cornmeal is excellent!)

1 c. plain, cultured yogurt (for dairy-free version:  2 c. water with contents of 2 probiotic capsules)

1 c. water

1 c. melted butter, ghee, or coconut oil

2 eggs

2 t. Nu Naturals brand liquid vanilla stevia OR 2 t. Nu Naturals brand non-bitter stevia powder

2 t. baking powder

1/4 cup rapidura sugar (aka: sucanat), coconut sugar, or mascarbado sugar, etc

1 t. vanilla extract

2 t. ground coriander (Kandarian Farms)

1 t. nutmeg

1 t. fine ground, unrefined salt such a Himalayan Pink or Celtic, or Real Salt

1 c. canned or frozen organic corn kernels

Preparation
• Combine ground teff and corn meal with yogurt and water OR probiotic water and mix until blended well. Let this mixture sit covered at room temperature for 24 hrs.
• The next day, in a separate bowl, combine melted butter, ghee or coconut oil, unrefined sugar and stevia.
• Then mix in baking powder, vanilla extract, coriander, nutmeg, and salt.• In a bowl on the side, beat the eggs and then add them to this oil mixture (make sure the oil
mixture isn’t hot or the eggs will cook/solidify when you add them). • Mix the eggs in well, and stir this oil mixture into the cultured flour mixture. When the two are
mixed until smooth, add corn kernels and stir one more time. • Pour batter into two buttered loaf-size baking pans OR a buttered casserole dish (the deeper the
batter lies in the dish/pan, the more time it needs to bake) • Bake at 350 degrees for 35-40 minutes. It’s done when a wooden skewer stick comes out dry.

NOTE: You can use a large coffee grinder to grind whole grain teff or sorghum into flour if needed. Also, millet flour or amaranth flour can be substituted for teff flour or sorghum flour, and both of these whole grains grind well in a coffee grinder too, in small amounts. The reason for the 24hr culturing process of the flours before baking, is that the probiotic bacteria in the yogurt neutralize the phytic acid in the whole grain flour so it can’t bind with minerals in your intestines and inhibit their absorption. Another benefit of culturing (fermenting) is that the bacteria break down the complex carbohydrates, making the grain’s nutrients much more assimilable AND much easier to digest.

 

 

Chocolate-Chia-Coconut Pudding

(low glycemic)

Chia seeds are the richest plant source of omega 3 fatty acids, they help your body stay hydrated, maintain stamina, help with weight loss by helping you feel full, help reduce blood pressure, control blood sugar, and help prevent constipation…Amazing!
Although full fat coconut milk has tons of saturated fat in it, one needn’t be afraid of saturated fats if they’re eating like an indigenous person; low glycemic AND only whole food ingredients (no cookies, crackers, chips, refined ingredients in restaurant foods, etc).
Ingredients
5Tbsp chia seeds
1 can Thai Kitchen or Golden Star brands coconut milk (full fat OR lite)
2Tbsp carob powder AND 1tsp cacao powder
1tsp raw honey OR 1Tbsp grade B maple syrup AND 2 droppers full of Nu Naturals liquid vanilla stevia with “singing dog” vanilla bean
1/2tsp fine ground, whole salt (Real Salt, Celtic, or Himalayan Pink, etc.)
optional: 1-2tsp cinnamon

Instructions
Just stir the chia seed into 1 can of coconut milk. Okay. Let the mixture sit for about 20 minutes until it thickens to pudding consistency. Then, stir in the carob powder, cacao powder, honey or maple syrup, liquid stevia, sea salt, and optional cinnamon. The cacao powder is optional if you want it caffeine-free, but the chocolaty flavor it adds tastes wonderful! Also, the carob powder has tons of natural sugar in it, so it adds to the sugars in the honey or maple syrup. This is a basic chocolate pudding recipe, but have fun adjusting it to your own taste preferences – up to 2tsp cinnamon tastes great!
Also, you can omit the cacao & carb, add hemp seeds, and simply use about 6 drops of vanilla extract, and fresh or frozen peaches & blueberries!