Posts

Tumeric Cauliflower

Turmeric Cauliflower

I love the simplicity of this dish as well as its power-packed nutrient content! Cauliflower is of the cruciferous family that is well known for its anti-cancer properties. Particularly rich in cauliflower are immune boosting vitamins such as Vitamin C, Vitamin K, folate, Vitamin B6 and pantothenic acid. I add the vibrant yellow herb turmeric for its anti-inflammatory properties. I suggest using turmeric in cooking for my patients with inflammatory conditions such as autoimmune and gastrointestinal inflammatory conditions. I also recommend turmeric for its liver supportive and anti-cancer properties as well. The powerful combination of turmeric and cauliflower is definitely medicinal food.

Serves: 4

Oven Temp: 400° F

1 head cauliflower, cut into florets
1 ½ tablespoons ground turmeric
2 Tablespoons extra virgin olive oil
3 cloves garlic, minced
Sea salt and fresh ground pepper to taste

  1. In a small mixing bowl, combine turmeric, olive oil and garlic and mix until evenly combined.
  2. In a large mixing bowl toss the turmeric and olive oil mixture with the cauliflower until evenly combined and pour onto a cookie sheet and bake in preheated oven for 25 minutes or until cauliflower is lightly browned.

Enjoy!

Yours in health and happiness,

Anna Colombini
Peninsula Natural Health Center
President, Medical Director

Yumm Bowl

Yumm Bowl

I was asked by a mother-daughter group in Gig Harbor, Washington to teach a class on healthy meals that lend to the bonding experience our kitchens can provide between parent and child.  I was more than excited for this class because of my strong belief in creating deeper relationships with our loved ones through richly nourishing meals. I grew up in a home where we worked as a family to create these foundations of our health. What better gift than to teach our children how to prepare real food. Because of my parents commitment to whole food and healthy living, I now enjoy the making of my families memories while preparing our delicious traditions in the kitchen.

I created my own version of this Yumm Bowl from a recipe that was introduced to me by my Tante (aunt in German and Swiss) Meg.  Like I do with most recipes that inspire me, I modified this one to tailor to my families food sensitivities and to add even more colorful nutrients.  This recipe is perfect for families as children tend to have different taste buds that can be fickle from one day to the next!  With so many vegetables to choose from, our little ones can choose their favorites for this meal. Have your children appreciate the rainbow of colors in this dish and realize that the color of the vegetables is where the rich nutrients come from, which allows our bodies to have a healthy immune system.  I went to my local farmers market to pick up all the delicious ingredients.  Be flexible with this recipe to make it your own, such as using vegetables that are in season.  Have fun and enjoy!

Servings: 4-6

Yumm Sauce:

1/2 cup water
1/2 cup fresh lemon juice
1/2 cup grape seed, canola or extra virgin olive oil
1/2 cup almond meal or finely chopped almonds (sunflower or pumpkin seeds are fine here for nut allergy replacers)
1/3 cup nutritional yeast
1 cup cooked garbanzo beans
2 cloves garlic
1/2 teaspoon sea salt
1 1/2 teaspoon curry powder
1 teaspoon dried oregano
1 teaspoon dried cilantro

Yumm Bowl:

4 cups brown rice, cooked
2 cups black beans, cooked
1 cup, diced fresh tomato
1/4 medium purple cabbage, thinly sliced
1 avocado, pit removed and thinly sliced
1 bell pepper, stem and seeds removed and chopped
1 medium yellow squash or zucchini, ends removed and grated
2 medium carrots, peeled then grated
1/4 cup fresh cilantro, chopped
1 can black olives, sliced

Directions For The Yumm Sauce:

  1. Combine the water and lemon juice in a small bowl and set aside.  Measure out the oil and set aside.
  2. In a food processor or high powered blender, blend the almonds, nutritional yeast, garbanzo beans, garlic, salt, curry, oregano, and cilantro until almost fully ground.
  3. While still blending, add the lemon juice and water mixture.  Next, slowly add the olive oil and blend until smooth.
  4. Transfer the sauce to a jar or gravy mote for serving.

Yumm Bowl Preparation:

  1. In an individual serving bowl, scoop some brown rice and place black beans on top.  Drizzle desired amount of Yumm sauce over the beans and rice.
  2. Next add the remaining vegetables and cilantro to garnish to your taste.

Enjoy!

 

Garlic Ginger Stir-Fry

Garlic Ginger Stir-Fry

I make stir-fry when I want a quick meal after a long day at work.  Between chopping and stir-frying, I am usually serving the meal within 30 minutes.  I will start the brown rice first as it takes 30 minutes to steam. You can avoid the extra carbohydrate if you are avoiding grains or have difficulty with blood sugar management. I will then cut up the meat if I choose to use meat, such as organic chicken and then the vegetables on a separate cutting boards.  I have found that stir-fry is a great way for my family to consume a lot of vegetables, always a plus in my book.  I even have chopsticks for the kids, adding a fun and playful aspect to eating, while developing there fine motor skills.  You can find chopsticks for kids at most specialty kitchen stores or online.

Another aspect I love about stir-fry is the flexibility in the ingredients.  I usually look in the fridge and see what I have.  If I only have broccoli, carrots and onions, that’s what I am using for the meal.  I also will use, green beans, cabbage, carrots, zucchini, yellow squash, celery, mushrooms and bean sprouts to name a few.  Vegetables are high in vitamins, minerals and fiber.  Vegetables do not require pounds of grain in order to yield one pound of produce, unlike meat. Therefore, vegetables are very sustainable for our environment.  Studies have shown that  a vegetarian diet can reduce ischemic heart disease most likely related to the reduction of animal saturated fat consumption.  There is currently a large study underway of more than a half million people called the European Prospective Investigation into Cancer and Nutrition (EPIC). This study will bring new data on the relationships between diet, lifestyle and environmental factors and the incidence of cancer, cardiovascular and other chronic diseases.  A vegetarian diet is also a form of food restriction and therefore in our overfed society with obesity rates sky rocketing, caloric reduction is a healthier option.

To reduce the caloric value, while benefiting from the dense nutrient value of vegetables, reduce the amount of higher glycemic vegetables like carrots.  For my patients with diabetes, I usually recommend consuming one serving or less of higher glycemic vegetables per day.  Examples of one serving of high glycemic vegetables includes one half medium potato, yam or sweet potato, or one medium carrot or beet.  Adding organic chicken, wild caught salmon or tofu to the stir fry is an excellent way to get protein while further improving blood sugar status.  Protein digests slower than carbohydrates and therefore will not spike blood sugars while sustaining good energy throughout the day.  I recommend this for my patients with hypoglycemia as well.  If weight management is an issue, I recommend a similar diet to those patients as well to reduce additional storage of carbohydrates as fat.  For a vegetarian option, add cashews or tofu or both.

Servings: 4

2 medium organic chicken breasts or 1 pound of wild caught salmon or firm tofu, cut into 1 inch pieces
2 heads of broccoli, florets and stem (cut the fibrous outer part of the stem and chop the remaining for the stir-fry
4 stems celery, sliced at an angle into 1/4 inch pieces
3 medium carrots, peeled and cut at an angle into 1/4 inch pieces
1 medium yellow onion, sliced
5 cloves of garlic
3 tablespoons extra virgin olive oil
2 teaspoons sesame oil
1/4 cup tamari or gluten free soy sauce (I will also use coconut aminos, a soy sauce alternative)
2 tablespoons grated ginger, peel removed
sea salt and fresh ground pepper to taste

Directions:

  1. Steam brown rice or quinoa for the grain.  Rinse the grain and then add 2 cups of chicken or vegetable broth to one cup of grain.  Rice takes 30 minutes to steam and quinoa takes 15 minutes so plan accordingly.
  2. Cut the chicken, fish or tofu into pieces, approximately 1 inch pieces and set aside.
  3. In a stir-fry or large frying pan, over medium-high heat, add 2 tablespoon of olive the sesame oil .  Add all the vegetables, garlic, ginger, soy sauce and pepper until carrots and celery are slightly soft yet have some crunch left to them.  This takes approximately 10-15 minutes.
  4. Meanwhile, in a medium frying pan, place the remaining 1 tablespoon olive oil and meat or fish into the pan.  Sauté until cooked then add to the vegetables.  Sauté an additional 5 minutes to allow the chicken to absorb some of the stir-fry flavor and serve on a bed of rice or as is.  If using tofu,  I will add some more sesame oil, garlic and soy sauce with the olive oil and fry them in one inch slices.  Tofu will break apart easily so I will flip the slice after 3 minutes so long as each side is golden brown and garlic is caramelized.

Enjoy!

Blueberry Popsicles

Blueberry Popsicles

Today we made some blueberry popsicles.  Luca has a sore throat and was requesting that we make some.  I literally made them in 2 minutes while the kids were in the stroller ready to get some fresh air during our morning walk.  I love blueberries because they are rich in bioflavonoids that are great for lowering inflammation that comes with a  sore throat.  I also love them in the form of an icy popsicle.

Bioflavanoids give blueberries their deep purple color.  In addition to lowering inflammation in the body, I use bioflavonoids for the following: to strengthen blood vessels preventing them from rupturing or leaking such as in varicose veins, hemorrhoids and heart disease; as an antioxidant preventing cells from excessive damage and for enhancing the power of Vitamin C.

A nice little tip about blueberries I love to share with people is that when they are frozen their cells burst and release the bioflavonoids that are so beneficial to health.  This release of bioflavonoids make them easier for you to absorb, especially if you struggle with digestion.  Anther quick tip, if you do not have a high powered blender at home, just freeze your kale ahead of time.  Freezing the greens will burst the cells just like frozen blueberries.  The cells will burst and will blend smoothly rather than having fibrous pieces of kale in the popsicle.

Enjoy!

3 cups frozen blueberries or frozen fruit of your choice
3 cups rice milk or milk of your choice
2 cups packed spinach or kale

  1. In a high powered blender, combine all ingredients and blend until smooth.
  2. Pour liquid into popsicle containers and freeze approximately 5 hours.
Spring Greens

Spring Greens

Etta and Luca found the Spring greens delectable this past weekend. We went outside between rain showers to bring in Swiss chard, mustard greens and mizuna from our mesclun mix we planted in the Fall. Mesclun is a mix  of young greens ranging from mild to spicy. Many seed companies will make their own signature mesclun mix.  Spring is a perfect time to plant a mix that suits your taste buds as a way to add more leafy greens to your diet. I often recommend leafy greens for many reasons.  Leafy greens are rich in calcium, magnesium, potassium and iron, which make them excellent for the treatment of muscle spasm, constipation, and iron deficiency anemia. Plant based iron is more difficult to absorb compared to iron from red meat so just add lemon to the greens as Vitamin C will help iron to be absorbed in the small intestine.  You can also purchase an organic Spring mix from your local grocery store or farmers market if you do not have a garden.

A little side note, for those individuals who have hypothyroidism, I recommend they limit goitrogenic foods like spinach, cabbage, broccoli and soy (for a more complete list visit whfoods.com and type in goitrogenic foods).  These are typically wonderful for your health, however if you have hypothyroidism, goitrogenic foods can block the production of thyroid hormone.  Steaming goitrogenic foods will reduce their goitrogenicity.  Now say that three times!  Here is a quick salad I made for my family.

Enjoy!

Serves: 4-6

Salad:

5 ounces spring mix
10 medium to large organic strawberries, hulled and sliced
1/4 cup raw or roasted sunflower seeds
Sea salt to taste
Fresh ground pepper to taste

Dressing:

1/4 cup extra virgin olive oil
2 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
2 tablespoons coconut or dairy kefir

  1. In large salad bowl combine the spring mix and strawberries.
  2. In small jar combine the dressing ingredients and whisk until we’ll blended.
  3. Add the desired amount of dressing to the salad mixture and toss. Sprinkle with sunflower seeds salt and grind some fresh ground pepper and serve.

 

 

Coconut Milk Kefir

Coconut Milk Kefir

A major part of my practice involves nutrition counseling on how to create a healthy digestive tract, which in turn typically results in increased vitality.  I have always encouraged my patients to increase probiotics in their daily lives.

Probiotics are important to our health for many reasons.  Probiotics help to maintain a healthy balance of good bacteria that prevent disease causing bacteria and yeast from becoming too prolific in our gut.  They also increase our ability to absorb nutrients such as B vitamins and calcium from our food.  I typically will start with a quality probiotic in supplement form if there is a history of multiple antibiotic use, digestive complaints, food sensitivities, and a history of yeast or fungal infections.  While they are increasing their probiotics in supplement form, I then counsel them on getting their probiotics from food sources, namely fermented foods.  I love to incorporate nutrition from whole food as a practical way to reduce medication and supplement dependency.

Fermented foods are not widely consumed in our culture, no pun intended.  Major sources of fermented foods include kefir, sauerkraut, kombucha and kimchi.  I have found that using a food source like kefir in my smoothies, salad dressings or dolloped on soup like my Robust Tomato and French Lentil soups, makes eating probiotic rich food practical.

I love kefir as it has significantly more strains of bacteria and yeast that can colonize the gut.  Though yogurt is a beneficial probiotic source, it has not been shown to colonize the gastrointestinal tract.  So when I want patients to have a power punch of probiotics, I use kefir.  I purchased my kefir starter from Body Ecology online.  You can also purchase kefir starter or kefir granules at most local health food stores or co-ops.  Begin with a couple of tablespoon of kefir to see how you tolerate this probiotic rich food.

Kefir traditionally is fermented cow or goat milk.  For individuals who do not tolerate dairy, an alternative can be useful.  I have found that some patients who are dairy intolerant can tolerate kefir.  This is usually because the lactose is greatly reduced through the fermentation process.  If you are a person that tolerates traditional kefir, I recommend that you continue to enjoy dairy kefir.  If you find that you react to dairy kefir, here is a simple and fast way to enjoy the health benefits of coconut kefir.

1 packet kefir starter
2 cans coconut milk

  1. In a medium saucepan, heat the coconut milk to 92 degrees Fahrenheit.  Be careful not to overheat as this will kill the starter and prevent the coconut milk from fermenting.
  2. Pour the warm coconut milk in a quart sized canning jar and add kefir packet.  Whisk until evenly blended and then place a lid on the jar.   Keep the kefir at 72-78 degrees Fahrenheit for 18-24 hours.  If you are in a warm environment this will be simple.  If you are in a cooler environment, I recommend doing this early in the morning when your heat is on and you can also put a warmed bean or rice bag around the kefir while intermittently warming the bag when it cools.  Gauge the temp based on the room temp from your thermostat and being careful not to overheat the bean or rice bag. You will know the kefir is done when you smell the coconut milk and it smells like yogurt and when you taste the kefir and it is tart and tangy.
  3. Once the kefir is complete, refrigerate it and enjoy over the next couple of weeks.  The kefir will continue to ferment but at a much slower rate in the refrigerator.  You will know when it is bad when it tastes sour and not tart and tangy fresh.  If  you want to make kefir from your kefir, I have found that one cup of coconut milk kefir is needed.  Just repeat the process with two cans of coconut milk and then add the one cup of coconut kefir to the warmed coconut milk to continue the process.  You will know when you need a fresh packet of kefir starter when your coconut milk  no longer ferments well.

Enjoy!

Vege-full Meatloaf

Vege-full Meatloaf

I love spicing up a traditional recipe. I add lots of vegetables, herbs and spices to enhance this protein rich dish. Protein is a major building block for our muscles, hormones, neurotransmitters and immune system to name a few.  I also love the simplicity and flexibility of  this recipe. Prep time is approximately 15 minutes, an additional bonus.  I always triple or quadruple the recipe to throw three other meals in the freezer for a later date. I freeze the meatloaf raw.  Use any ground meat that you prefer or 3 cups of cooked French lentils for a vegan or vegetarian approach. If you have access to elk or venison, please use these meats as they nourish the blood while being anti-inflammatory. Elk and deer graze on their natural diet of grasses and shrubs, thus concentrating richer amounts of omega 3 and omega 6 fatty acids. Grass fed organic beef is also higher in omegas than grain fed beef.  This translates as being healthier for you by lowering your cholesterol consumption while getting the rich source of iron that meat provides. I will recommend to my patients who are iron deficient to eat meat as heme iron sources are easily absorbed compared to vegetable sources of iron. For those patients who do not eat meat, I simply recommend adding lemon or other rich sources of Vitamin C to their vegetables to help absorb the iron.

Serves: 4

Temp: 350 deg. F

1 pound ground meat
2 cloves garlic, crushed
1/2 onion, diced
1 large carrot, grated
1 cup spinach, chopped
2 tablespoons Worcester sauce
1 teaspoon oregano
1/2 teaspoon ground cumin
1 egg or the equivalent of 2 egg replacers
8 oz. tomato sauce

  1. Combine all ingredients and mix until well blended.
  2. Place meatloaf in a bread pan. Pour 8 ounces of tomato sauce over the top of the meatloaf and bake for 45 minutes or until sides are bubbling and center of loaf is well done.

Enjoy!

Purple Cabbage Slaw

Purple Cabbage Slaw

I grew purple cabbage in the garden this year.  I love going into my raised bed garden and grabbing something fresh and flavorful to add some rich color that vegetables bring to the table.  Purple cabbage, also known as red cabbage, is one of my favorites for many reasons.  The antioxidant rich purple color, the anticancer benefits of the brassica family, l-glutamine, an amino acid, richly found in cabbage that helps to heal the gastrointestinal tract, and last but not least, the crisp, sweet flavor!  Here is a go-to recipe I use frequently for a quick and fresh side for my fish, chicken or vege burrito meals. Enjoy!

1/2 medium head purple cabbage, core removed and shredded (thin slices)
1 lime, juiced
2 tablespoons extra virgin olive oil
1/2 teaspoon sesame oil
fresh ground pepper and sea salt to taste

Combine all ingredients and toss until evenly blended.  You can easily combine purple cabbage, Savoy and green cabbage to create more color and texture.  This particular evening I combined, homemade black beans, organic flank steak, heirloom tomatoes, avocado and cilantro on the bed of slaw and made a salad.  I also sprinkled the salad with raw sunflower seeds.  My taste buds were very happy!  Leave out the flank steak and substitute chicken, fish or no meat for a more anti-inflammatory meal.

Deliciously Gluten, Dairy and Egg Free French Toast

Preheat oven to 350 deg. F

1 cup raw cashews or mix of raw nuts and or seeds of your choice
1 cup rice milk or milk alternative
1 1/2 tablespoon flax meal
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1 teaspoon gluten free vanilla extract
4 slices gluten and egg free bread
  1. Lightly oil the bottom and sides of an 8×8 baking dish.
  2. In a food processor or high power blender combine the above ingredient, placing the bread to the side for later. Blend until smooth.
  3. Pour half the batter on the bottom of the baking dish and smooth evenly with a spatula. Place the bread in the dish and pour the remaining batter over the top of the bread and again smooth evenly covering the bread.
  4. Place the French toast in the preheated oven and bake for 20-25 minutes or until the top is lightly golden brown. Serve with all fruit jam and or maple syrup.

 

Amaranth Pudding

Amaranth Pudding

I love to make amaranth for a quick breakfast or dessert.  Amaranth is a gluten free whole grain that is native to Peru and was used extensively by the Aztecs.  According to the Whole Grains Council, amaranth has one of the highest protein contents among grains as well as being rich in minerals such as calcium, magnesium, potassium and iron.  I suggest amaranth to my patients for its rich source of protein to help with blood sugar control and as a good gluten free alternative.  I like to use organic canned coconut milk to make it more like a rich pudding after the amaranth has been cooked.  I suggest this to parents when their children need to gain weight or for prevention of weight loss in patients with such diseases as cancer.  To make a lighter version, just use light organic canned coconut milk or any other milk alternative such as almond, rice or hemp.

Enjoy!

Serves: 4

2 1/2 cups water
1 cup amaranth
1 cup canned coconut milk
3 medjool dates, pitted
fresh berries, apples, pears, nuts, seeds or unsweetened shredded coconut to garnish

  1. In a medium covered saucepan, bring the water and amaranth to a boil then reduce to simmer.  Simmer for 15 minutes or until the amaranth has absorbed the liquid.  Remove from heat.
  2. In a blender, combine the coconut milk and medjool dates and blend until smooth.
  3. Pour the blended coconut milk into the amaranth and combine until evenly blended.
  4. Garnish with the desired fruit, nuts,seeds or shredded coconut and serve.