Leafy Greens with Lemon and Olive Oil

Leafy Greens with Lemon and Olive Oil

This is a very simple way to add more leafy greens to your diet.  Leafy greens such as spinach, kale, Swiss chard, mustard greens and bok choy, to name a few, are rich in magnesium, potassium and calcium.  I love to suggest more greens in my patients diet because they help with muscle spasms, can lower blood pressure,  are high in fiber, and are very low in calories but rich in nutrients.  I baked spinach tonight and put it over lentil soup I made last weekend.  I loved the vibrant green next to the French lentils.

Enjoy!

Servings: 4

5 ounces or approximately one small container of spinach or leafy greens mixture
2 tablespoons extra virgin olive oil
1 tablespoon fresh sqeezed lemon juice
fresh ground pepper and dash of sea salt

Preheat oven to 400 degrees Fahrenheit.  Place greens on a large cookie sheet.  Drizzle olive oil and lemon juice over the greens and lightly toss.  Sprinkle sea salt and fresh ground pepper over the greens and place in preheated oven for 5-7 minutes or until the greens are lightly wilted.

Arugula and Pomegranate Salad with Lemon Ginger Vinaigrette

Arugula and Pomegranate Salad with Lemon Ginger Vinaigrette

I love the peppery bite of arugula.  This leafy green is a native of the Mediterranean and Southern European countries.  It is very rich in minerals like calcium, magnesium and iron and vitamins such as Vitamin A and K.  If you have tense muscles or need extra iron in your diet, arugula is a great addition to any dish.   Make it your main dish by adding fish, chicken, grass fed organic steak or tofu for extra protein.  The lemon in the vinaigrette will enhance the absorption of the iron in leafy greens.  Iron from leafy greens does not absorb as well as heme iron and therefore the acid in lemon can improve iron absorption.  Add grapefruit  and oranges for more flavor, color and Vitamin C during this cold and flu season.

Enjoy!

Serves: 4-6

Arugula Salad

5 ounces arugula, about 6 cups
1/2 pomegranate, seeded
1 cup cherry tomatoes, cut in half

Vinaigrette

3/4 cup extra virgin olive oil or walnut oil
1/4 cup fresh lemon juice
1 tablespoon fresh ginger, peeled and grated
1 tablespoon Dijon mustard
1 tablespoon honey

  1. In a large salad bowl, combine all salad ingredients.
  2. In a small mixing bowl, combine all vinaigrette ingredients and whisk until evenly blended.  Drizzle and toss the salad until the desired amount of dressing has coated the greens evenly.
  3. Finish the salad with fresh cracked pepper and a dash of sea salt and toss once more.

 

Cashew Stuffed Mushrooms with Pesto

Cashew Stuffed Mushrooms with Pesto

I made this appetizer for my work Christmas Party.  This is a simple recipe with rich and creamy flavors.  I used the pesto cubes I froze last week.  I make cashew cheese to replace dairy in many of my savory recipes.  Cashews are an excellent source of magnesium, copper, manganese, tryptophan and mono-unsaturated fats.  Magnesium is great for bone and muscle health preventing muscle spasm and low bone density.  Copper is used for antioxidant defense, energy production and bone and vessel health.  Tryptophan is an amino acid that is particularly important in serotonin production for mood stability.  The mono-unsaturated fats found in cashews are very healthy for your heart.  The particular mono-unsaturated fatty acid found in cashews is called oleic acid, which is also found in olive oil.  Research has found these to be extremely cardioprotective, particularly in people with diabetes.  The nutritional yeast I used  is a rich source of Vitamin B12, essential in preventing anemia particularly in the vegetarian and vegan lifestyles.

Enjoy!

Servings: 30 Mushrooms

1 cup raw cashews
3/4 cup water
1/4 cup nutritional yeast
1/2 teaspoon sea salt
3 cloves garlic
30 mushrooms
1/2 cup pesto
2 tablespoons extra virgin olive oil

  1. Preheat oven to 375 degrees Fahrenheit.  For the cashew cheese, in a food processor, combine the cashews, water, nutritional yeast, sea salt and garlic and blend until evenly combined.
  2. Remove the stem from the mushrooms and put them cavity up on a lightly olive oiled baking sheet.  Spoon the cashew cheese into the cavity and then dollop pesto on top.  Drizzle the olive oil over the prepared mushrooms and then place in preheated oven and bake until mushrooms are tender and filling is light golden, approximately 20 minutes.
  3. Serve hot or cool.  I thinly sliced basil and sprinkled it over the mushrooms and then drizzled olive oil over the baked mushrooms to garnish.

 

 

 

 

Pesto

Pesto

Pesto brings back so many summer memories from my  childhood.  Grandma Schilter taught me how to pick the basil so I wouldn’t uproot the plant.  Our fingers would stain green and had the delicious and fresh aroma of basil.  I started making her recipe and now I have modified it to remove dairy and add a variety of different herbs and greens.  I like to add kale, arugula,  and Italian parsley in addition to the basil.  I will also make pesto with just parsley and arugula for the greens.  Use what you have on hand to make it easy.  I often encourage my patients to eat more green leafy vegetables.  These vegetables are rich in calcium, magnesium, and Vitamin K, which are great for bone and muscle health.   I will use pine nuts, pumpkin seeds, walnuts, pecans or cashews depending on the nuts and seeds I have on hand as well.  Nuts and seeds are rich in omega 6 fatty acids, Omega 3 fatty acids, found mostly in walnuts, and vitamins and minerals. This recipe is a great way to incorporate more greens into your diet.  Dollop it over fresh baked cod, halibut, chicken or tofu.  I will also add it to quinoa, rice, or vegetables.  I typically quadruple this recipe and will freeze the extra in ice cube trays for later use.   Have fun with all the ways you will enjoy pesto.

Enjoy!

Yield: 1 cup

1 cup fresh packed basil
1 cup packed arugula, kale (stems removed) or Italian parsley (stems removed)
1/3 cup walnuts
1/2 cup extra virgin olive oil
2 tablespoons fresh lemon juice
2 large cloves garlic
sea salt and fresh ground pepper to taste

  1. In a food processor or high powered blender, pulse the walnuts, garlic and greens until coarsely chopped.
  2. Add the lemon juice then slowly add the the olive oil in a thin stream while the food processor or blender is on.  Scrape the sides of the processor occasionally until the pesto is evenly blended.
  3. Sprinkle the salt and fresh ground pepper in the pesto to taste.

 

Lemon Basil Cod

Lemon Basil Cod

Tonight we walked down to Northern Fish Company on Ruston Way.  I love to buy our seafood from them because it is always fresh and delicious.  I wanted to buy some cod for a quick and healthy meal for our friends who were coming over.  I had just ten minutes of preparation time before they arrived.  I turned the oven to 350 degrees Fahrenheit for the fish.  I quickly put 2 cups of organic quinoa and sprouted rice mix  from TruRoots into four cups of water with a dash of sea salt and covered with a lid.  I placed it on the stove to bring to a boil and then reduced it to a simmer for 15 minutes.  Meanwhile,  I pulled the cod out and began its quick preparation while the oven preheated and the grain simmered.  Who says healthy cannot be in minutes!  I love cod because it is not as expensive as other white fish such as halibut, it cooks within 20 minutes, and it is a great protein source without being high in Mercury.

Enjoy!

Serves: 4

2 pounds cod, rinsed and dried
1/4 cup fresh basil,  removed from stem and sliced into thin strips
1 lemon, juiced
2 tablespoons  extra virgin olive oil
1/ 2 teaspoon sea salt
1/2 teaspoon fresh ground pepper

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Place rinsed and dried cod on parchment paper or aluminum foil on a baking sheet with sides.
  3. Drizzle the lemon juice and olive oil evenly over the cod.  Sprinkle the sea salt, pepper and basil evenly over the cod.
  4. Place the cod in preheated oven and bake for 20 minutes.  The cod should easily flake but not be dry when done.

 

Tony’s Perfect Protein Smoothie

Tony’s Perfect Protein Smoothie

In honor of my husbands birthday, I wanted to share one of the recipes he makes for me most mornings.  In addition to being a fast and delicious breakfast, smoothies can pack a powerful nutrient punch. I like to add chia seeds for their great source of omega 3 and 6 fatty acids, fiber, and protein.  If  you have a child or adult in the family that needs to gain weight, substitute canned coconut milk  for the rice milk.  Also, add avocado and more nut or seed butter to increase healthy fat to the shake.  Add other greens such as kale, Swiss chard and beet greens for a good source of iron, calcium, magnesium and Vitamin K.  If you have a high powered blender, put fresh greens directly into the blender after rinsing.  If you do not, just rinse the greens, dry them on a towel, chop them into 1 inch stripes and freeze.  Freezing the greens will cause the cells to expand and burst open, allowing for the greens to blend into a fine powder and also allows you to access the nutrients within the greens much easier.  I also like to add nutritional yeast or Brewer’s yeast buds for a great source of B vitamins and minerals.  Nutritional yeast is an excellent source of Vitamin B12 for those individuals who do not eat meat.

Enjoy!

Serving size: approximately 3 cups

1 1/2 cups unsweetened rice milk
1/2 cup frozen blueberries or mixed berries
1/2 bananna
1 cup packed fresh spinach
1 tablespoon chia seeds
1 tablespoon nut or seed butter of your choice
1 teaspoon nutritional yeast or brewers yeast buds if on hand

Blend all ingredients until smooth and serve.

 

 

Nutty Granola

Nutty Granola

I made this in 20 minutes this morning.  I quadrupled the batch and put a gallon jar away for the mornings I am on the go.  Granola is so forgiving and you can tailor it in so many ways.  I just received pecans from my Tante (aunt in German and Swiss) Meg in addition to the almonds, pumpkin and sunflower seeds I had on hand.  You do not have to have all these nuts or seeds.  Just substitute what you have to make up the difference.  Use olive oil instead of coconut if you do not have the latter on hand.  The nuts and seeds are a good fat and protein source that will keep you full longer than oatmeal alone.  Reduce the maple syrup if you need to keep glucose balanced.  Add fresh fruit rather than dried fruit to further lower the glycemic effect on blood sugars.
Enjoy!
Serving size: 6 cups
3 cups rolled oats
1 cup millet
1/2 cup chopped pecans
1/2 cup chopped almonds
1/2 cup sunflower seeds
1/2 cup pumpkin seeds
1 tablespoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon ground ginger
1/2 teaspoon sea salt
1/2 cup melted coconut oil
1/2 cup maple syrup or honey
2 teaspoons pure vanilla extract
Modifiers
Raisins
Candied ginger
Dried currents
Dried cranberries
Dried cherries
Dried blueberries
Dried apricots
Shredded unsweetened coconut
Sesame seeds
  1. Preheat oven to 300 degrees Fahrenheit.  In a large mixing bowl combine all dry ingredients and mix until evenly blended.
  2.  In a medium bowl combine all wet ingredients and whisk until evenly blended.
  3.  Pour wet ingredients over dry ingredients and toss until evenly blended.
  4.  Pour the granola mixture onto a large baking sheet with sides and spread evenly.  Place in preheated oven for approximately 45 minutes.  Toss the granola every 15 minutes to bake evenly. Remove from oven and let cool.
  5. Toss in any modifiers before storing in a cool dark place. I would recommend approximately 1 1/2 cups total of all modifiers.
Purple Cabbage and Tart Apple Slaw with Creamy Ginger Dressing

Purple Cabbage and Tart Apple Slaw with Creamy Ginger Dressing

This is a simple and colorful dish to add to your table.  Whether you are serving just your household or a large crowd, this is easily prepared in minutes and is beautiful with the vibrant purple cabbage and green from the apple.  Cabbage is part of the brassica family, which is well known for its anti-cancer properties.  Also, the amino acid L-glutamine is richly found in cabbage.  L-glutamine is prescribed regularly in my clinic in diet and supplement form due to its healing properties in the intestinal tract.                           

Serves: 6-8

Slaw                                                                                                                                       

1 medium purple cabbage, cut into quarters, remove stem and shave into thin slice
2 medium apples, Granny Smith or the apple of your choice, cored and cut into thin slices

Dressing                                                                                                                                                          

¼ cup extra virgin olive oil
3 tablespoons organic cider vinegar
1 tablespoon fresh ginger, peel removed and grated
1 tablespoon Dijon mustard
2 teaspoons honey
¼ teaspoon sea salt
½ teaspoon fresh ground pepper

  1. Place the cabbage and apple in a large salad bowl and set aside.
  2. In a small mixing bowl combine all dressing ingredients and whisk until evenly emulsified.  Pour desired amount of dressing over the cabbage and apple mixture and toss until evenly coated 10 minutes before serving.

                                                                                                           

 

 

 

 

 

 

 

 

 

Immune Boost Soup

Immune Boost Soup

Today was a perfect day for a warming immune boost soup.  My family raked up the last of the cherry leaves from our yard and my husband needed a warming and enriching soup to help him fight his common cold.  I decided to use lots of garlic, onions and leaks for their antiviral and antibacterial properties.  I chose ginger root to improve circulation and to sooth and drain mucus membranes, particularly  helpful for common cold symptoms.  Shiitake mushrooms added an extra immune boost as they contain compounds that inhibit viruses from multiplying and have anti-cancer properties.   I topped off the soup with lots of bok choy to add some crunch and lots of vitamins and minerals for healthy bones and muscles.  Organic chicken broth was my base for its richness in flavor, though you can easily add vegetable or mushroom broth.  Add fresh crushed garlic to your soup just before serving if you need more of an immune boost.  Fresh garlic is more antiviral and antibacterial and will ward off anyone from getting too close to you if you are sick, thereby preventing others from getting sick!  Chalk it up to you just looking out for the common good.  Serves well with baked fish or tofu and a fresh salad.  Feel free to modify the recipe by adding tofu or a poached egg  for extra protein, which is also important for a healthy immune system.

Enjoy!

Serves: 4-6

2 tablespoons extra virgin olive oil
1/4 teaspoon toasted sesame oil
5 large cloves garlic, diced
2 leaks, rinse, remove the fibrous tops and root and thinly slice
1 medium onion, chopped
2 tablespoons ginger root, peeled and diced
1 cup fresh Shiitake mushrooms, thinly sliced
4 cups bok choy, chopped
8 cups chicken, vegetable or mushroom broth
fresh ground pepper and sea salt, if needed, to taste

  1. In a large soup pot over medium heat, saute the onion, leek, garlic and ginger in the olive oil.  Saute until the onion is translucent, approximately 3-5 minutes.  Add the sesame oil, pepper, and Shiitake mushrooms and saute for an additional 2 minutes.
  2. Add the broth to the soup pot.  Bring the soup to a boil, then reduce to simmer.  Simmer for 15-20 minutes, allowing for the ginger to release its medicinal properties and flavors to infuse the broth.  Remove from heat and toss in the bok choy just before serving.

 

 

Luca’s Morning Glory Muffins

Luca’s Morning Glory Muffins

My son Luca loves to eat these in the morning or for a quick snack.  With so many healthy ingredients you are sure to enjoy delicious and cozy flavors.  I usually double the batch with recipes that have a lot of ingredients and that freeze well when baked.  I will freeze whatever is left over for a quick breakfast or snack.   I used almond meal, coconut flour and gluten free flour mix to increase the healthy fat and protein content.  I also used coconut crystals to eliminate sugar from the recipe, which helps to lower the glycemic effect on blood sugar.  Enjoy!

P.S. I know this recipe has a lot of ingredients!

1 cup almond meal
½ cup coconut flour
½ cup gluten free flour mix
2/3 cup coconut crystals
1 tablespoon baking powder
1 teaspoon baking soda
¾ teaspoon xanthan gum
2 teaspoons cinnamon
½ teaspoon nutmeg
¼ teaspoon sea salt
1 ½ cups shredded carrot
1 cup chopped spinach
½ cup unsweetened shredded coconut
½ cup pumpkin seeds or chopped walnuts
½ cup raisins
½ cup milk alternative such as almond, rice, hemp or oat if gluten free certified
½ cup canola oil or coconut oil
½ cup apple sauce
2 egg replacers
1 teaspoon pure vanilla extract

  1. In a large mixing bowl, combine the almond meal, flours, coconut crystals, baking powder and soda, xanthan gum, sea salt, cinnamon and nutmeg.  Blend all ingredients until evenly combined.
  2. In a medium bowl combine the remaining wet ingredients and blend until evenly combined.
  3. Make a well in the middle of the dry mixture and pour in the wet mixture.  With a rubber scrapper, fold the dry mixture into the wet until evenly combined.  Try not to over mix as the xanthan gum can become too gummy and will lead to a spongy muffin.
  4. Fill muffin pans to the top.  Bake for 20-25 minutes or until light golden.  You can also test if the muffins are done by poking the center of the muffin with a toothpick.  If raw dough is on the toothpick the muffin needs to be baked longer.