Recipes

Bitter Melon Chutney

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Bitter Melon Chutney

Ingredients

  • 2 large and ripe Chinese Karela or Chinese Bitter melon, chopped
  • 1 medium onion, chopped
  • 3 to 4 garlic cloves, sliced
  • ¼ tsp mustard seeds
  • 1/8 tsp fenugreek seeds
  • ¼ tsp turmeric powder
  • 1 tsp coriander
  • ½ tsp cumin powder
  • red chili paste
  • 1 TBSP lemon juice
  • 1 tsp tamarind paste
  • 2 Tbsp. brown sugar
  • 1 tsp salt (or as per your taste)
  • 1 to 1-1/2 Tbsp. coconut or olive oil

 

Procedure

Heat oil in a medium saucepan and sauté onions and garlic for 2 minutes until onions are translucent. Add the spices and chili paste.  Then add the bitter melon and salt, sauté for an additional 5 to 6 minutes or until the bitter melon is cooked. Allow it to cool. In a blender, add the sautéed bitter melon, lemon juice, tamarind and the remaining ingredients and grind to smooth consistency. Adjust the salt as per your taste.


Sweet Potato Macaroons

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Sweet Potato Macaroons

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Sweet Potato Macaroons

Ingredients:

1 baked sweet potato, baked.

1 cup unsweetened or sweetened, shredded coconut

1 cup walnuts

¼ cup raw cane sugar

pinch of salt

4 Tbsp. rice flour, buckwheat flour or any GF flour

½ cup ground flax seed meal

1 Tbsp. dark molasses

¼ cup water

12 oz. dark chocolate, melted

 

Preparation:

Preheat oven to 350 degrees F.

Scoop baked sweet potato out of its skin.  Set aside.

Place the coconut and walnuts in a food processor.  Chop finely.   Set aside.

Add baked sweet potato, water, raw sugar, molasses to food processor and

process until lump free.

Combine walnut/coconut mixture salt, rice flour, sweet potato mixture

and flax seed meal in a bowl.  Mix to incorporate all of the ingredients.

Spoon about 2 Tbsps. of the batter onto baking sheet for each macaroon.

Bake for 20-30 minutes.  These will not spread and should hold their shape in the oven.

Once cool, dip in melted dark chocolate and allow to cool.

 


Kale Breakfast Bowl

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kale_salad

Kale Breakfast Bowl

Ingredients

  • Kale
  • Mad river grain roll
  • Fage Total Greek yogurt
  • Farro, Buckwheat, Quinoa
  • Almonds
  • Blueberries
  • Roasted pumpkin seeds, flaxseed, hemp hearts, chia seed
  • Lemon Juice
  • Olive oil
  • Salt

Pomegranate Guacamole

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Pomegranate Guacamole

  • 2 ripe avocados
  • ¼ cup diced red onions
  • 3 TBSP freshly squeezed lime juice
  • 1 tsp salt
  • ½ cup finely diced cilantro (mint or parsley can be used for those non-cilantro lovers – cut down to ¼ cup)
  • ½ cup pomegranate seeds

 

  1. Halve and pit the avocados and scoop out the flesh with a spoon into a bowl.
  2. Add red onion, lime juice, salt, and cilantro to the bowl.
  3. Mash the mixture together with a fork.
  4. Stir in pomegranate seeds and serve with chips or crudité (jicama is very nice here).

 


Mediterranean Lentil Salad

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Mediterranean Lentil Salad

 

Ingredients

  • 1 cup French green lentils
  • ¼ cup olive oil
  • 2 tablespoons sherry vinegar
  • 2 tablespoons fresh squeezed lemon juice
  • 4 ounces feta cheese
  • ½ bunch fresh mint, chopped
  • Salt and pepper
  • Capers and Olives make a nice addition

 

Instructions

In a sauce pan, bring lentils and enough water to cover to a boil; reduce heat, cover and let simmer for 20 minutes, or until tender. Drain and set aside.

Meanwhile, combine lemon juice and vinegar and slowly add olive oil, stirring constantly to form an emulsion.

Taste and season with salt and pepper (Go easy on the salt – the feta cheese will also help contribute to a salty and rich flavor).

Toss the dressing with the lentils while still warm, adding the cheese and mint.

Adjust seasonings.

Add capers and olives.

Serve Warm, cold, or at room temperature.


Pan Seared Salmon with Wilted Kale

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Pan Seared Salmon with Wilted Kale

 

For the Fish:

4 Fillets of Salmon

3 Tbsp extra virgin olive oil or avocado oil

Kosher salt and fresh cracked black pepper

 

Pat the salmon dry with a paper towel and season well with salt and pepper. Heat the oil in a large heavy bottomed skillet over high heat.  Make sure your oil is HOT before placing the fillets in the pan.  Place then flesh side down (this is the presentation side) and do not move them or try to release them if they are sticking.  Let them cook until you see a golden brown crust forming at the edges (about 5 minutes).  Flip them and cook just 2 minutes more (longer if you like your salmon cooked all the way through).  Rest for 3-5 minutes before serving.

 

For the Kale:

1 bunch lacinato kale

2 cloves garlic, sliced

1/2 tsp crushed red pepper flakes

2 Tbsp olive oil

Kosher salt and fresh cracked black pepper

 

Strip the kale from the stems and chop the leaves into small pieces.  Discard the stems.  In a large skillet heat the oil and add the garlic and red pepper to soften.  When the garlic is fragrant add the kale and cook just until it wilts (about 1-2 minutes).  Season to taste with salt and pepper.  Serve immediately.


Lemon Tahini Salad Dressing

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Lemon Tahini Salad Dressing

Ingredients

5 Tbsp lemon juice (fresh!)

1 Tbsp apple cider vinegar

3/4 cup tahini

¼ cup olive oil

2 cloves garlic, minced

¾ cup – 1 ½ cup water (amount depends on how thick you want the sauce)

½ tsp – 1 tsp salt (depends on thickness of the sauce)

white pepper to taste

Directions

Pull out your blender and throw in tahini, lemon juice, apple cider vinegar, and garlic. Start blending. With the motor on, slowly pour in the olive oil and water. Stop and taste check to see if you like the consistency.  Add salt and pepper.

Great on salad or just about any vegetable you can think of.

 


Anti-Inflammatory Smoothie

admin Anti-inflammatory, Breakfast, Exercise & Training, Functional Foods, Smoothies, Sports Nutrition Leave a comment  

Anti-inflammatory Smoothie

 

Ingredients

 

1 frozen banana

1 tsp beet powder

1 tsp ginger paste

¼ tsp turmeric

½ cup ice into blender

4 oz tart cherry juice

16 ounce line with coconut water (~1 cup)

 

Ingredients

 

1 frozen banana

1 tsp beet powder

1 tsp ginger paste

¼ tsp turmeric

½ cup ice into blender

4 oz tart cherry juice

16 ounce line with coconut water (~1 cup)

Directions

  1. Place all ingredients in the blender and blend.

Blueberry Oat Chia Seed Pancakes

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Blueberry oat chia seed pancakes topped with Greek yogurt and maple drizzle

 

Ingredients

1 cup cooked quinoa
3/4 cup oat flour
2 teaspoons baking powder
1/2 teaspoon salt

¼ cup of chia seed
2 large eggs
1 tablespoon unsalted butter
1/2 cup milk (dairy or non-dairy)
2 tablespoons pure maple syrup

¼ cup blueberries

 

Greek yogurt (plain)

Fresh fruit

 

Directions

  1. In a medium bowl, whisk together quinoa, flour, chia seeds, baking powder, and salt.
  2. In another medium bowl, whisk together egg, egg white, butter, milk, and syrup until smooth. Add egg mixture to flour mixture and whisk to combine. Allow to sit on the counter for 5 minutes to hydrate the chia seeds.
  3. Add blueberries
  4. Lightly coat a large nonstick griddle with non-stick spray and heat over medium-high. Drop batter by heaping tablespoonsful onto griddle.
  5. Cook until bubbles appear on top, 2 minutes.
  6. Flip cakes and cook until golden brown on underside, 2 minutes.
  7. Top with plain Greek yogurt, fresh blueberries, and a drizzle of maple syrup.

 

Makes about 12.


White Bean Mac & Cheese

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Macaroni & Cheese w. White Bean Puree

Ingredients

8 ounces uncooked elbow macaroni

2 ½ cups shredded cheese (sharp cheddar, Parmesan, Monterey Jack Cheese) – reserve ½ cup of cheese to top casserole before placing in the oven

2 cups milk

¼ cup better

3 Tablespoons flour

1 tsp salt

¼ tsp garlic powder

¼ tsp pepper

¼ tsp dry mustard

 

Half cup canned white beans

1 cup of milk

 

Directions

  1. Cook macaroni al dente. Drain.
  2. While macaroni is cooking, combine the 1 cup of milk and beans in a food processor and process until pureed.
  3. In a saucepan, melt butter over medium heat. Stir in enough flour to make a roux.
  4. Add garlic powder, and dry mustard.
  5. Add milk to roux slowly, stirring constantly.
  6. Add the bean mixture to pan and cook over medium heat stirring until smooth, 1 to 2 minutes. Add the cheese and cook until melted and creamy, 1 to 2 minutes longer.
  7. Add in salt and pepper. Stir in macaroni and serve warm.
  8. Stir in cheeses, and cook over low heat until cheese is melted and the sauce is a little thick.
  9. Put macaroni in large casserole dish, and pour sauce over macaroni. Stir well.
  10. Top with ½ cup of shredded cheese.