Category: Recipes

By Joan Haynes, NMD

High in nutrients and low in calories, kale is an ideal food to eat regularly. There are over 60 nutrients found in kale. It is a rich source of the antioxidants lutein, zeaxanthin, beta-carotene, and vitamin C. Kale also contains manganese, copper, omega-3 fatty acids, fiber, folic acid, vitamin B6, vitamin E and potassium, calcium, magnesium, phosphorous, iron, vitamin B1, vitamin B2, niacin and protein.

Kale also provides a large amount of sulfur compounds. Sulfur compounds increase the liver’s ability to produce enzymes that neutralize potentially toxic substances and may help in the prevention of cancer.

This is an easy way to incorporate kale into your daily diet.

Massaged Kale

Ingredients

• 1 bunch kale (Curly Kale works best for this)
• 1 tsp sea salt or Celtic salt

Instructions

De-stem the kale leaves and save for soups or stir fry. Slice the leaves into ribbons (1/4 – 1/2 inch wide), sprinkle salt and start massaging the salt into the leaves. After a few minutes you’ll be able to feel the kale soften, making it much easier to chew and digest. You can store this kale for days in an air tight container and sprinkle it on your morning eggs, lunch time salads or add
to dinner in stir fry or soup.

Massaged Kale Salad

I’ve adapted this recipe from The Wellspring School for Healing Arts in Boise. It is a sure-fire  hit at pot lucks for your foodie friends.

Mix Together

• 1 bunch kale & 1 tsp salt – chopped, salted and massaged
• 1 bunch fresh spinach – washed and chopped
• 1/4 cup diced red onion
• 1/3 cup currants
• 3/4 cup diced apple
• 1/3 cup sunflower seeds, toasted
• 1/4 cup olive oil
• 2 TBSP apple cider vinegar or seasoned rice vinegar
• Optional – 1/3 cup Roquefort cheese, crumbled, sheep cheese is a good option

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

• 1 cup ground flax seeds
• 1/2 cup ground pecans or walnuts
• 3/4 cup protein powder
• 2 tsp baking powder
• 1 tsp baking soda
• 1 tsp cinnamon
• 1/2 tsp salt
• stevia to taste
• 4 tsp coconut oil or vegetable oil
• 1 ripe mashed banana
• 2 tsp vanilla
• 2/3 cup grated zucchini
• 2/3 cup grated apple
• grated zest of one orange
• 1/2 cup pecans or walnuts, chopped
• 1 cup water (more if needed)

Preheat oven to 350ºF. Line muffin tins with paper muffin cups. Combine flaxseeds, walnuts, protein powder, baking powder, baking soda, cinnamon, salt. In large bowl, mix oil, vanilla, zucchini, apple, orange zest and water. Fold dry ingredients into liquid ingredients. Add stevia to taste. Fold in chopped walnuts. Add more water if necessary to liquefy enough to pour. Fill muffin cups and bake for 20 -25 minutes. Makes 24 muffins.

From What’s for Breakfast? Protein-Based Breakfasts for Food-Sensitive, Time-Challenged People by Joan Haynes, N.M.D. and Lori Hora Soule, NMD, L.A.c.

By Joan Haynes, NMD

Ingredients

• 2 cups pecans
• 2 tsp chopped rosemary
• 4 tsp olive oil or organic butter
• 1 tsp agave or rice syrup

Instructions

1. Heat oil or melt butter in sauce pan in medium heat
2. Place oil or butter in sauce pan with rosemary and agave/rice syrup, allow to heat gently for 30 seconds.
3. Add pecans and sauté for 1-2 minutes.
4. Remove from pan and allow to cool.

Ingredients

•    1 can (16 ounces) pureed pumpkin
•    3/4 cup sugar or sucanat (or I use 1/2 cup maple syrup)
•    1/2 teaspoon salt
•    1 teaspoon ground cinnamon
•    1/2 teaspoon ground ginger
•    1/4 teaspoon ground cloves
•    1 teaspoon ground allspice, optional
•    1/2 teaspoon ground nutmeg, optional
•    2-3 tablespoons cornstarch or arrow root to firm up the      pie filling
•    1 package (10-12 ounces) silken/soft tofu
•    1 9-in unbaked vegan and/or gluten free pie shell
• Top with non-dairy topping

Directions:
Preheat oven to 425 F

Blend the pumpkin and sugar.
Add salt, spices, cornstarch and tofu, mix thoroughly.
Pour mixture into pie shell and bake for 15 minutes.
Lower heat to 350 F and bake for another 60 minutes.
Chill and serve.

Don’t use the low fat tofu, then the pie tastes like it was made with tofu.

This pie is so yummy, it will fool almost anyone.

Serves: 8
Preparation time: about 1 hour + chilling time

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.

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.

Sweet Glazed Nuts

Ingredients:

• 2 Tablespoon butter
• 2 Tablespoon honey, maple syrup or a combination
• 2 teaspoon vanilla
• 1/8 teaspoon sea salt
• 2 cup raw nuts (pecans, walnuts or almonds)

Instructions:

1. Preheat oven to 300o F. 
2. Lightly coat a cake pan or 8×8 Pyrex dish with ½ teaspoon of butter or oil or line the pan with buttered parchment paper.
3. Combine the butter and honey in a saucepan and heat over medium heat until bubbly.  Add nuts and toss well to coat.
4. Spread nut mixture into baking dish.
5. Bake until nuts are golden and syrup bubbles – about 15 minutes.  Stir occasionally to break up clumps.
6. Remove from oven and cool slightly; remove while slightly warm with a spatula.

Variations:  add ¼ teaspoon of cinnamon or curry or ginger for varied flavor options.

Nutritional information:  2 Tablespoon serving size: 113 calories, 9 gm fat, 5 gm carbohydrate,  2 gm fiber, 2 gm sugar,  3 gm protein, 38 gm sodium

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

Edamame in the pod

Ingredients:

• 4 cups edamame in their pods (frozen)
• Coarse sea salt or Kosher salt

Instructions:

1. Boil 6 cups of water in a large pot, add ½ teaspoon salt.
2. Add edamame pods and bring back to a boil, boil for 2-3 minutes.
3. Drain in a colander, toss with the coarse sea salt and serve.
4. Pop the edamame beans out of the pots and ENJOY!