Author: Joan Haynes

Ingredients

1 can organic low sodium garbanzo beans rinsed 1/3 cup Tahini ¼ cup Olive Oil One clove garlic ½ – 1 teaspoon sea salt Juice of ½ a lemon (or to taste) Warm water

Instructions

Place all ingredients except water in the food processor and pulse until mixed, add warm water and blend until the consistency you want. Serve with cut vegetables or crackers, or add to your favorite wrap or sandwich. Enjoy!

Nutritional information

2 Tablespoon serving size: 51 calories, 3 gm fat, 3 gm carbohydrate, 1 gm fiber, 2 gm protein, 23 gm sodium

Although this recipe seems exotic with galangal root, lemongrass and lime kefir leaves, it is really very simple and quick to prepare once you know the trick behind getting these ingredients and having them on hand.  Galangal root is a cousin of ginger with a milder flavor. Galangal root, lime kefir leaves and lemongrass are available at Asian markets. Because I frequently make this soup in cold-season, I purchased them in larger quantities and freezer them.  I slice the galangal root into thin coins and wrap them well before freezing.  Lemongrass stalks can be wrapped in plastic and stored in the freezer. This way they are ready to go when the first sign of a cold appears. 

Ingredients

• 2 large onions
• 8 ounces thin rice sticks
• 6 cups home made or boxed chicken stock
• 2 inches galangal root or 6-8 slices
• 2 stalks lemongrass, cut into 1-inch pieces
• 6 lime kefir leaves
• 1 large carrot
• ¼ cup chopped cilantro or parsley
• Organic extra virgin olive oil or coconut oil
• Sea salt
• Optional for added protein: cooked diced chicken, shrimp or extra firm tofu
• Sriracha sauce
• Lime wedges

Instructions

1. Soak the rice sticks in hot water for about 20 minutes to soften them.  When soft, drain and rinse well and set aside.
2. Cut the onions from root to stem in long thin slices.  In a large skillet, sauté the sliced onions in olive or coconut oil over moderate-low heat until the onions are soft and sweet and just begin to develop a golden color. 
3. In a soup pot, heat stock to a boil with galangal root, lemongrass and lime kefir leaves.  Reduce heat to a gentle simmer (just an occasional bubble breaking through the surface).  Simmer for 15 to 20 minutes to allow the flavors to infuse.
4. Slice the carrot into matchsticks. Add carrots and sautéed onions to the simmered broth and continue to simmer for another 5 minutes.  Taste and adjust flavor with sea salt. 
5. Just a few minutes before you are ready to serve, add the cooked chicken, shrimp or tofu if using. 
6. To serve, add a bundle of softened rice noodles to each bowl.  Ladle the hot broth over the noodles, garnish with cilantro or parsley.  Serve with lime wedge to spritz into the soup and sriracha sauce.

Enjoy!

Shopping notes: 

At Oriental Market, which is just down the street from Boise Natural Health on Emerald at Orchard, they stock lime kefir leaves and galangal root in the freezer.  (They are tricky to find, so ask the clerk for help.)  Each Saturday, the Oriental Market gets a selection of Asian produce, including fresh lemongrass.   The lemongrass supply does not always last past the weekend, but they do have grated lemongrass in the freezer.  You can use a tablespoon or 2 instead of the fresh stalks.  Because the grated lemongrass is quite fibrous, tie it into a little cheesecloth, or place it in a tea ball and it will infuse beautifully.

by Anne Woodhouse, CHN

Roast Vegetables

Most vegetables are delicious roasted!  Prep the vegetables by peeling (if appropriate) and cutting them in to the desired size and shape.   Put each type of vegetable into a bowl and toss with enough olive oil to coat with a dash of sea salt and freshly ground black pepper.  Spread the vegetables on a large rimmed pan and roast at 375°F until tender.  Cooking time depends on the type of vegetable, the size and shape of the pieces and how many are on the pan.  Below are list of winter vegetables and general guidelines for the roasting times.

• Beets (red or golden):  peeled, quartered and sliced, roast in about 25 minute
• Sweet potatoes: cut into long fingers, or round slices, roast in 20-25 minutes
• Carrots: cut into slices or long fingers roast in 20-25 minutes
• Butternut squash:  peeled and cut in to 1” cubes roast in about 20-25 minutes
• Delacata squash: cut into rings (with skin on) roast in 20-25 minutes
• Mushrooms:  whole or cut in half or quarters roast in 20-25 minutes
• Fennel: cut into thin wedges with a bit of the root attached, roast 20-25 minutes
• Leeks:  cut in half lengthwise and then into 2-3” segments, roast in 20-25 minutes
• Turnips: whole if small, or cut into quarters and sliced if large, roast 20-25 minutes
• Parsnips: peel and cut into slices or long fingers and roast for about 20 minutes
• Onions:  cut into thin slices, roast ~20 minutes
• Brussel sprouts: small whole sprouts or large sprouts cut in half roast in 10-15 minutes.
• Broccoli or Cauliflower floret:  roast in about 10-15 minutes

Tips…

• Roast more than one type of vegetable on the same pan, but keep each type together in case one needs to pull while others need to cook longer.
• Cook plenty!  Roasted veggies go fast, even non- veggie eaters find them irresistible.  I like to prepare enough for a couple meals.
• To serve arrange vegetables on a plate or platter and sprinkle with fresh chopped parsley.

ENJOY!

This whole foods pie is very dense and very satisfying in small amounts. Coconut oil has been shown to slow aid in weight loss and slow on the onset of Alzheimer’s.

Divide and freeze or plan on sharing so you don’t have lots of leftovers. If you are focusing on low carbs, experiment with stevia as the sweetener.

Crust

Ingredients

• 2 cups of almonds (or choice of nuts) or almond flour
• 1/4 cup of cocoa powder
• 1/2 cup of arrowroot powder, or sprouted wheat flour (only use wheat flour if you can
  have gluten)
• 2/3 cup of coconut oil softened (or butter)
• Sweeten to taste, approx. ¼ cup of of sweetener such as coconut sugar, honey, rapadura, maple sugar or combination of sweeteners. Or use 10 – 20 drops of chocolate flavored stevia to taste and a few tsps of water to help the dough stick.)
• 1 teaspoon vanilla extract (make sure it’s gluten free, if needed)
• 1/2 teaspoon salt

Instructions

1. Preheat the oven to 400 F
2. Place almonds in a food processor, and process until a coarse flour.
3. Add the rest of the ingredients and process until it forms uniform dough.
4. Press down into the greased pan and bake for 8-12 minutes or until the top is slightly browned.
5. Take out of the oven and cool.
6. Once the crust is cool, making the filling.

Filling

Ingredients

• 3-4 TBSP of unsweetened organic cocao powder
• 2 tablespoons coconut oil (butter can be substituted)
• Sweeten to taste, approx. 1/4 cup of coconut sugar, honey, Rapdura or maple syrup or 10 – 20 drops chocolate flavored stevia. You may also want to use a combination of sweeteners.
• 1 1/2 cups of coconut cream (if you can’t find coconut cream, you can use a full fat coconut milk and skim the fatty top of the top. You will need two 14 ounce cans for that.)
• Dash of salt
• 2 tablespoons brewed coffee or espresso or coffee substitute like Dandi Blend.

Instructions

1. Put Cocao Powder, coconut cream, coconut oil, sweetener, salt and espresso in a food processor and blend until smooth.
2. Cover with plastic wrap once all the way cool. Will keep at least three days in the fridge (if you can resist that long!).

Low in carbs, high in protein and fiber. What a great way to start your day.

Makes one muffin

In a ceramic or glass (not plastic) coffee mug, mix well:

• ¼ c. ground flax seeds or whole chia seeds
• 1 t of cinnamon
• ½ t of baking powder
• 1 egg
• 1 t of melted butter or coconut oil
• ¼ t vanilla
• Sweetener of your choice (5 to 10 drops of liquid stevia, 1 tsp honey)
• Optional – a few nuts, dried fruit, frozen berries

Microwave for one minute. Out pops a steaming, delicious low carb, high fiber and protein rich muffin. Make sure you eat with a large glass of water to properly utilize the fiber.

By Anne Woodhouse, CHN

Craving popcorn? – salty, crunchy – but don’t want the starchy corn bloat afterwards? Even if you’ve never had kale before, try it this way, it’s worth the effort. Experienced kale eaters are often surprised they’ve never had kale so good.

Ingredients

• 1 bunch kale (Curly or Dino Kale offer different flavors)
• 1 Tablespoon olive oil
• 1 dash sea salt
• 1 pinch freshly cracked black pepper

Instructions

1. Preheat the oven to 300F. Wash the kale thoroughly to remove any grit and pat with towels to remove the excess water and/or use a salad spinner. Rip the leaves of the kale away from the stems and discard the stems. You can leave the leaves in large chunks or slice them into ribbons. Uniformity in size helps them cook evenly.
2. Drizzle with olive oil and toss to coat evenly. Lay the leaves out on a baking sheet (you can cover with parchment paper for easy clean up). Sprinkle lightly with salt and pepper.
3. Bake the kale for about 20 minutes or so until crisp and the edges start to brown. After 10 minutes toss to ensure even baking. Allow to cool and then transfer to a bowl.
4. Put in your favorite popcorn bowl, add more sea salt or spice to taste. Turn movie on. Enjoy! Variations: You can add some zest to the kale chips with a touch of cayenne, a sprinkle of Parmesan cheese, or a sprinkle of brewers yeast.

by Anne Woodhouse, CHN

Spring into delicious healthy foods for the season and Braised Chard with Shitake Mushrooms recipe.

Ingredients

• 10-12 Shitake Mushrooms, fresh or dried
• 1 pound chard
• 1 onion, diced finely
• 1 large garlic clove finely minced
• 2-3 Tbsp Olive oil
• 1 cup water
• Salt to taste

Instructions

1. If using fresh shitake, wash and slice. If using dried shitake, place mushrooms in a bowl and cover with boiling water, and allow to soak for 20 minutes.
2. Wash chard and strip the stalk from the leaves. Slice the stalk into ½ inch pieces and set aside. Coarsely chop the leaves and set aside in another bowl.
3. Heat olive oil in a 10 or 12 inch skillet over medium heat, add the onions and sauté 5-10 minutes until soft and translucent.
4. Add the garlic and sauté another minute.
5. If using dried mushrooms, remove from soaking liquid, reserving the liquid, and finely slice the mushrooms. Add the dried mushrooms or fresh mushrooms to the onions and garlic and sauté for a couple more minutes to brown lightly.
6. Stir in the chard stalks and 1 cup of the reserved mushroom soaking liquid or water.
7. Cook covered over medium heat for 5 minutes until stalks are just about tender.
8. Add chard leaves, cover and simmer for 4 to 5 minutes until the leaves are wilted and tender, but not dull in color.
9. Drain excess liquid, season with salt and serve hot. Enjoy!

Shitake mushrooms are available fresh or dried at most local stores including Winco, Fred-Meyer, Boise Coop as well as the Asian markets. Shiitake are prized in Asia for the immune boosting properties and blood pressure regulation. Chard is rich source of chlorophyll, carotenes, and vitamins C and E.

By Joan Haynes, NMD

Quick Boiling is a quick way to cook greens, with the added benefit of maximum nutrient conservation. Save the water and add to a broth for soup or cool it and feed it to your plants.

Vitamin A, vitamin C, folic acid, calcium, iron, magnesium, and even protein are a part of most dark leafy greens. These powerful vegetables should be a daily part of the diet. Cooked greens can be used in a variety of interesting dishes – soups, salads, casseroles, and more.

Pick Your Greens

Choose 2 cups of fresh greens, in any combination, per person.
2 cups fresh greens will cook down to approximately ½ cup.

• Beet greens
• Bok choy
• Broccoli
• Chinese cabbage (napa)
• Collard greens
• Dandelion greens
• Endive
• Escarole
• Kale
• Mustard greens
• Swiss chard
• Turnip greens
• Watercress
• Optional: lemon juice or vinegar (balsamic is nice)

Chop and Wash

For greens with tough stems, such as collards, kale or chard, cut the leaves away from the stem before washing. Wash greens carefully. An easy way to do this is to fill your sink or large bowl with cold water and submerge the greens. If the water has sediment, drain and repeat.

Cooking – Timing is everything

Bring 1 – 2 quarts of water to a boil. Submerge greens. Boil tender young greens (such as watercress or escarole) for about 30 seconds. Tougher leaves (such as mature collards or kale) need to be cooked for 5-10 minutes. Timing is everything. If you remove the greens too soon they will be bitter. If you let them cook too long they will lose nutrients and have a flat taste.
Remove a piece and test every minute or so. You are looking for a slightly wilted leaf that still has a bright green color and (most important) a succulent, sweet flavor. Pour cooked greens into a colander in the sink. Let cool. Squeeze out excess water with your hands. Chop into bite-sized pieces. Serve with a few drops of lemon juice or vinegar, salt and pepper.

Preparation time: 10 minutes