Category Archives: recipes

daikon ramen

Daikon Ramen Bowl

by recipes, soup, ,

Substituting daikon root for ramen in this recipe is a great way to add another vegetable to your daily diet.  Popular in Japanese cuisine, daikon is a winter radish with a mild flavor that is a perfect fit for vegetarian, gluten free, and whole-30 diet plans. Using a spiralizer you can cut it into a noodle-shape that mimics ramen. 

daikon ramen

Daikon Ramen Bowl

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Prep Time 20 minutes
Cook Time 1 hour 10 minutes

Equipment

  • Vegetable spiral slicer: https://amzn.to/362DLSM

Ingredients
  

  • 4” Daikon radish root
  • 2 medium white onions, sliced lengthwise into strips
  • 3 tablespoons organic extra virgin olive oil
  • 3 tablespoons dry white wine
  • Sea salt and pepper, to taste
  • 8 ounces baby Portobello mushrooms, cleaned and cut into thin slices
  • 1 quart vegetable stock
  • ¼ cup pesto
  • Garnish:

    3 green onions, green parts only, finely sliced

    ½ cup carrot, peeled and shredded

    1 cup bok choy, sliced into ribbons

    1 cup bean sprouts

    Sesame seeds

Instructions
 

  • Peel Daikon root and using the smallest blade, spiralize into long, thin, ramen-like strands
  • Trim strands to be 10-12 inches long, placing on a clean kitchen towel to absorb excess moisture
  • In a pan set to medium heat add olive oil and onions, cooking until the onions soften and start to turn golden
  • Add wine, and deglaze to get all the brown bits off the bottom of the pan
  • Add mushrooms to the pan, with extra olive oil if needed, and sauté until tender, 5 minutes
  • Add vegetable stock and pesto, simmer until heated through, 10 minutes
  • Add the Daikon “ramen noodles” and season with salt and black pepper, to taste
  • Cook another 4-5 minutes, or until Daikon are crisp tender -- do not overcook
  • Remove from heat and serve in a bowl
  • Allow each person to top with their preferred garnish serve immediately
    Enjoy!

15 bean soup

15 Bean Soup

by recipes, soup, ,

A New England favorite, this soup reminds me of home. And of my childhood. Warm, filling, and so flavorful, it’s even better the second day after the flavors have had time to come together.

15 bean soup

15 Bean Soup

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Prep Time 20 minutes
Cook Time 1 hour 30 minutes

Ingredients
  

  • 2 tablespoons organic extra virgin olive oil
  • 2 pounds uncured bacon, diced
  • 2 large stalks celery, chopped 
  • 1 large carrot, chopped 
  • 1 medium yellow onion, chopped 
  • 3-4 cloves garlic, minced
  • Sea salt and black pepper, to taste
  • 2 whole bay leaves
  • 1 14-ounce bag (dried) multi-bean blend, picked over and rinsed
  • 6 cups bone broth

    https://theingredientguru.com/healing-powers-bone-broth/

  • 1½ teaspoons dried thyme
  • 1½ teaspoons dried parsley
  • 1½ teaspoons dried oregano

Instructions
 

  • Soak beans overnight (or use the quick soak method)
  • Add bacon to a 6 quart dutch oven at medium-high heat.
    Cook, stirring frequently, until bacon is crisp, 3-4 minutes
  • Transfer bacon to paper towel lined plate and blot to remove excess grease.
    Drain bacon grease from the dutch oven
  • Add olive oil, celery, carrot, onion, and garlic to the Dutch oven, seasoning with salt and black pepper, to taste.
    Cook, stirring occasionally, until the vegetables soften and onions begin to turn golden, 4-5 minutes
  • Add soaked, drained beans, bacon, bone broth, bay leaves, and dried herbs to the pot.
    Increase heat to medium-high, bring to a boil, then reduce heat to just below medium for one hour or until beans are tender, but not overcooked
    Serve immediately. Enjoy!

red lentil soup

Chorizo & Red Lentil Soup

by recipes, soup, , ,

For a little spice and some cross-cultural flavor this soup has it all.  The red lentils are a great base for the richness of the chorizo sausage. Topping this with fresh basil gives the whole dish a flavor profile that will make your taste buds sing.

red lentil soup

Chorizo & Red Lentil Soup

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Prep Time 15 minutes
Cook Time 45 minutes

Ingredients
  

  • 1 pound organic chorizo sausage, diced
  • 1 tablespoon organic extra virgin olive oil.
  • 1 large carrot, chopped small
  • 1 large stalk celery, chopped small
  • 1 medium yellow onion, chopped small
  • Sea salt and black pepper, to taste
  • 6 cups bone broth  https://theingredientguru.com/healing-powers-bone-broth/
  • 2 cups  red lentils, picked over and rinsed
  • 1 15-ounce can diced tomatoes, keep liquid
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon dried thyme
  • 2 whole bay leaves
  • ¼ cup fresh basil, chopped

Instructions
 

  • In a large skillet over medium-high heat, brown chorizo approximately 4-5 minutes. Remove from heat and set aside
  • Add olive oil to the skillet, once warm add the carrot, celery, onion and season with salt and black pepper, to taste
  • Cook, stirring occasionally, until vegetables soften and onion is slightly golden, 4-5 minutes
  • Add sausage back to the skillet as well as bone broth, lentils, tomatoes and their liquid, plus the seasonings, stir to mix well
  • Increase heat to medium-high, bring to a boil, then reduce heat to medium-low
  • Cover with lid tilted to allow some steam to release and simmer for 20-25 minutes, until the lentils are tender
  • Remove from heat, discard the bay leaves, stir in fresh basil and serve immediately
    Enjoy!

Chicken & Wild Rice Soup

Instant Pot Chicken & Wild Rice Soup

by recipes, soup, ,

I love using my instant pot to make soup. You get all of the flavor of a soup that’s been cooking on the stove half the day, except it’s been done in a fraction of the time.  Using wild rice, instead of white, elevates this wonderful chicken soup.  The addition of portobello mushrooms gives it that umami flavor.  This is sure to be a new family favorite.

Chicken & Wild Rice Soup

Instant Pot Chicken & Wild Rice Soup

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Cook Time 30 minutes
Natural release 10 minutes

Ingredients
  

  • 1 tablespoon organic extra virgin olive oil
  • 2 large stalks celery, diced small
  • 1 large carrot, diced small
  • 1 small yellow onion, diced small
  • Sea salt and black pepper, to taste
  • 4 ounces baby Portobello mushrooms, cleaned and sliced
  • 1 teaspoon dried thyme
  • 1 cup wild rice, rinsed
  • 1 pounds organic boneless, skinless chicken breasts
  • 2 whole bay leaves
  • 6 cups bone broth  https://theingredientguru.com/healing-powers-bone-broth/
  • ¼ cup fresh parsley, chopped

Instructions
 

  • Add olive oil to Instant Pot and select Sauté function
  • Set to medium, once it is hot, add the celery, carrots, and onion
  • Season with salt and black pepper, to taste, and cook, stirring continually, until the veggies start to soften, about 3 minutes.
  • Add mushrooms and dried thyme, stir to combine
  • Continue cooking, stirring occasionally another 3-4 minutes
  • Turn off pot
  • Add wild rice, chicken breast, bay leaves, and broth to Instant Pot
  • Place the lid and set the pressure valve to “sealing”
  • Select the “Manual” cooking option on the high setting and set cook time to 30 minutes - for slightly firmer rice choose 28 minutes
  • When cooking time is finished, do a natural release for 10 minutes followed by a quick release for the remaining pressure
  • Turn the unit off, remove the lid carefully
  • Transfer chicken breast to a plate, shred using two forks
  • Return shredded chicken to the Instant Pot and add the fresh parsley, stir to combine before serving
    Enjoy!

Potato Bacon Soup  

by recipes, root vegetables, soup,

On a cold winter day, there is surely nothing more comforting than this rich and satisfying potato bacon soup. Oh heck, it doesn't even have to be a cold day.  Reminiscent of potato skins this is comfort food in a bowl. Just be sure to get the best quality bacon you can. I'm talking free-range, no-sugar-added, uncured bacon from pigs that are allowed to forage.  It's better for the pigs, and ultimately better for you.  

Using bone broth as the base makes this a nutrient-dense, even more delicious soup.  And when served with a hearty veggie-full salad this makes a filling and delicious meal.

Potato Bacon Soup

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Prep Time 15 minutes

Ingredients
  

  • 8 ounces uncured bacon, diced
  • ½ small red onion, diced
  • 2 large celery stalks, diced
  • 2 large carrots, diced
  • 4 cups bone broth 
  • 1½ pounds organic boneless, skinless chicken thighs, trim and dice large
  • 1 tablespoon fresh rosemary, minced
  • 2 tablespoons fresh thyme 
  • 2 bay leaves
  • 1 pound red potatoes, diced large
  • Sea salt and black pepper, to taste
  • 2 cups kale, de-stemmed and cut into ribbons
  • 8 ounces organic cream cheese, cut into pieces (this helps it melt faster) (optional)

Instructions
 

  • Add bacon to a large stock pot at medium-high heat
  • Cook, stirring frequently, until bacon is crisp, 3-4 minutes
  • Transfer bacon to paper towel lined plate and blot to remove excess grease
  • Drain all but 1 tablespoon of remaining grease from the pot
  • Add onion, celery, and carrots, and sauté until slightly wilted and onion is golden, 3-4 minutes
  • Add ½ cup of bone broth to the pan, scrape pot to loosen any brown bits from the bottom
  • Add remaining broth, chicken, seasonings, and red potatoes
  • Add salt and pepper to taste and stir to mix well
  • Turn heat to high, bringing pot to a gentle boil, then reduce heat to medium-low
  • Cover and simmer for 15-20 minutes or until chicken is fully cooked and potatoes are tender
  • Remove from heat and discard bay leaves
  • Add kale and cream cheese (if using -- it makes this creamy)
  • Stir until kale is wilted and cheese is melted,, 2-3 minutes. Enjoy! 

Healthy Tips: Using Up Holiday Leftovers

by additives, health, holidays, ingredients, recipes, ,

Holiday gatherings often mean a bounteous array of food. Starting with turkey or brisket, or ham or whatever your main course is. This is usually accompanied by potatoes, stuffing, vegetables, family favorite recipes, and an almost endless parade of desserts. All of which often means lots of leftovers. How to deal with these leftovers can be a bit challenging at times.

I've put together some thoughts on things to remember for the holiday so we can all have a happy, healthy, safe, and delicious day. 

In order to make sure you have the healthiest leftovers possible be sure to start with the healthiest ingredients. You'll find the recipes in my Holiday Leftover Plan Ebook

  • Making your own cream of whatever soup base (see recipe below) is an excellent substitute for that chemical-laden standby cream of mushroom
  • If your family are biscuit fans make your own instead of the whack-and-bake variety
  • Don't buy the stuff in the can, it only takes a few minutes to make your own delicious cranberry sauce
  • If you eat gluten avoid the chlorine bleaching and bromates found in many commercial flours by choosing un-brominated and unbleached flours instead
  • Skip the crispy onions which come loaded with GMO ingredients and negative additives. Make delicious caramelized onions as a topping instead
  • Canned gravy usually has MSG, trans fats, sulfites, and caramel color, you can easily make your own
  • Pie fillings often come loaded with GMO ingredients, MSG, plus artificial flavorings and preservatives, making your own is fairly easy.
  • Don't throw out those bones, use them to make this delicious broth
  • Leftover wine can be frozen into ice cubes and used later. A standard ice cube tray is 1 ounce which is the equivalent of 2 tablespoons
  • Instead of storing each leftover item in its own container make them into Meal Jars using wide mouth pint jars for a quick and easy lunch or dinner

One of the recipes from my ebook: 

However you celebrate, whatever is on your table, whoever you gather with, I wish you a holiday full of joy and gratitude, health, and happiness!

Holiday Recipe: Olive Oil Cranberry Bundt Cake

by baking, recipes, , ,

I love the occasional tartness of cranberries! And every year I look forward to the fresh ones available in the grocery store. 

You might hesitate to try it because of the olive oil, but I assure you that this tastes mellow and not greasy. I received many positive feedback about this recipe and I am so delighted to share it this holiday.

Tinkering with the recipe over the years, this is the final version that I came up with. Enjoy my healthy holiday treat!

Olive Oil Cranberry Bundt Cake

This moist and not too sweet bundt cake is filled with tart cranberries in every bite.
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Ingredients
  

  • 6 egg whites
  • 1 1/2 cups evaporated cane juice crystals
  • 3/4 cup *extra virgin cold-pressed olive oil (see note for the link)
  • 2 cups “GF flour blend (such as King Arthur)
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1 cup buttermilk, organic

    If you do not have buttermilk you can make it by combining 1 cup organic whole milk with 1 tablespoon apple cider vinegar and let it sit for 5 minutes to curdle

  • 2 cups chopped fresh cranberries
  • 2 tablespoons orange zest
  • If desired make a simple orange juice glaze: 1 cup evaporated cane juice crystals 1/4 cup orange juice

Instructions
 

  • Preheat oven to 350 degrees F
  • Butter a 9-inch bundt pan and dust with flour; in a bowl, beat the egg whites until stiff
  • Beat in the cane juice crystals until fluffy. Whisk together with orange juice to make the orange glaze.
  • Mix in the olive oil in a separate bowl, mix the flour, baking soda, salt, cinnamon, and nutmeg
  • Alternately mix the egg white mixture and the buttermilk into the flour mixture until smooth
  • Fold in the cranberries and orange zest
  • Transfer the mixture to the prepared Bundt pan
  • Bake 1 hour in the preheated oven, until a knife inserted in the cake comes out clean

Notes

*extra virgin cold-pressed olive oil

Start Your Healthy Holiday Plan!

 

For more healthy holiday/leftover recipes, be sure to get your copy of my Healthy Holiday Recipes and Holiday Leftover Plan ebooks! 

Have a wonderful holiday season!

Pie Crust

The Secret To A Fabulous Pie Crust

by holidays, recipes

It's the holidays, and that usually means pie season!

That, truth be told, is something I dread.  I'm not very good at making pies. Let me amend that.  I'm pretty good at the filling, as a matter of fact, I make a mean coconut custard, but the crust?  Well, that's a different story. For years I have struggled, mumbled under my breath, and cursed as I patched together yet another sorry-looking crust.

In the olden days, before I got the gospel of whole food nutrition, I would “cheat” and buy my pie crusts at the grocery store.  That, my friends, is no longer an option.  It's not the lard that I object to, it's the BHT, the artificial colors (!), and, more often than not, the partially hydrogenated ingredients (read trans fats).  These do not need to be in a pie crust and most certainly do not need to be in your body.

The secret to a fabulous pie crust!

I know it may sound silly to be so happy about this but believe me, several decades of ugly pies later, I'm amazed at how well this worked out.  I'm so excited about this that I cannot wait to share it with you.  I made an extra batch just to be sure it works and turned it into pie crust cookies.  (Admittedly not high on the healthy item list but a treat nonetheless.)

Apparently, this method was developed by Julia Child. Rolled out between two sheets of wax paper, it does not crumble, fall apart, or need patching.  I'm seriously tempted to write out the recipe and tape it permanently to the side of my Cuisinart, so I always know where it is.

My next experiment will be to see if it works with gluten-free flour.  Since pastry flour is supposed to be low in gluten anyway (we don't want it rising while the pie is baking), I think this should be a fairly simple translation.  I'll keep you posted the next time I need to make a pie.

Recipes

pie crust

Julia Child's Cuisinart Pie Crust

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Servings 2 crusts

Ingredients
  

  • 1 3/4 cup of flour or King Arthur's Gluten Free All Purpose flour
  • 1 stick butter, cut up
  • 3 tablespoons vegetable oil (I used walnut, it was delicious)
  • 1 teaspoon salt

Instructions
 

  • Blend flour, butter, oil and salt in cuisinart until crumbly
  • Add 1/4 cup cold water and blend until it forms a ball

Pie Crust Cookies

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Ingredients
  

  • One rolled out pie crust
  • 2-3 tablespoons melted butter
  • Cinnamon sugar to taste (I use 1 teaspoon cinnamon to 7 teaspoons evaporated cane juice crystals)

Instructions
 

  • Preheat oven to 350 F
  • Brush pie crust with melted butter covering thoroughly
  • Dust according to taste with cinnamon sugar
  • Cut either using cookie cutters or into strips
  • If making strips twist them before placing on lightly greased cookie sheet
  • Bake 8-10 minutes until golden brown
  • Let cool completely before eating

braised carrots

Braised Carrots Recipe

by recipes, vegetables
One of our favorite family recipes is braised carrots.  It makes an appearance at all holidays and is a comfort food that we all love, they're delicious anytime.
Everyone knows that carrots are very high in beta-carotene (that's what gives them their lovely orange color).  This is converted to vitamin A in the liver.  The antioxidants in carrots are believed to be very beneficial for cardiovascular health, night vision,  and are thought to help protect the body against certain cancers.   Carrots are also very high in vitamins K and C as well as providing lots of fiber, definitely a good food.
 
We've been making this recipe for so many years that I'm not sure where the original recipe came from; it's been modified over time and this is our version: 
braised carrots

Braised Carrots

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Ingredients
  

  • 6 large carrots, scrubbed, peeled and cut into 2″ chunks
  • 1 large onion, diced
  • 2 T. butter
  • 1/2-3/4 C. water
  • 1 T. vegetarian soup base
  • 1 T. sucanat
  • generous pinch salt
  • 1 T. freshly minced parsley

Instructions
 

  • Sautee the onions in the butter until soft
  • Add the carrots and toss for 1-2 minutes until thoroughly coated
  • Add 1/2 C. water and the soup base
  • Turn heat down to simmer, cover and let sit 10-12 minutes
  • Check to see if more water is needed
  • Let simmer another 5-7 minutes until carrots are done
  • Add sucanat and salt and stir well
  • Sprinkle with parsley and serve

Holiday Recipe: Orange-Cranberry Bone-In Chicken Breasts

by additives, allergies, artificial colors, fruit, recipes, seasons, thanksgiving, winter

Heading into the holiday season, this sweet and savory chicken deserves a spot on your dining table. The bone-in chicken keeps the chicken juicy and brings the flavorful tang from cranberries and zig from orange. 

This bright-tasting healthy dish can be easily made ahead of time to heat up before your wonderful holiday dinner. 

As a nutrition professional, I encourage you to use fresh or frozen cranberries and fresh-squeezed orange juice instead of the canned options, as they may contain nasty ingredients such as: 

  • High fructose corn syrup: Scientists believe that excess fructose consumption may be a key driver of many of today’s most serious diseases. These include obesity, type II diabetes, heart disease, and even cancer.
  • Artificial color: Red 40 is a synthetic color additive or food dye made from petroleum. Studies have found artificial colors to be harmful to health, especially for those with attention-related disorders. 
  • Citric acid: This is not what’s naturally found in citrus fruits; it’s too expensive to produce. And there have been reports of sickness and allergic reactions to the manufactured citric acid.
  • Pectin or gelatin: Cranberries have a high pectin content, making the added gelatin unnecessary. Also, vegans should avoid this as gelatin is derived from the skin, bones, and connective tissues of animals or fish.

Orange-Cranberry Bone-In Chicken Breasts

This juicy and flavorful chicken breast is seared with tart and juicy cranberries and citrusy orange and garnished with some fresh cranberries for a joyful holiday dinner!
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Prep Time 10 minutes
Cook Time 40 minutes

Ingredients
  

  • 2 T. olive oil
  • 2 lbs. bone-in chicken breasts, with skin
  • 1½ tsp fresh sage, chopped
  • 1½ t. fresh thyme leaves
  • Sea salt and black pepper, to taste
  • 1 cup fresh (or frozen) cranberries
  • ¼ cup freshly squeezed orange juice
  • ¼ cup honey, preferably local
  • ½ tsp ground cinnamon
  • ½ tsp ground ginger
  • ¼ tsp ground cloves
  • ⅛ tsp ground nutmeg

Instructions
 

  • Place the top oven rack in the center position and preheat the oven to 400°F.
  • Season the chicken with sage and thyme; salt and black pepper, to taste.
  • Add olive oil to an ovenproof skillet over medium heat. Place seasoned chicken skin-side down and cook for approximately 4-5 minutes until it releases easily from the bottom of the pan. Turn the chicken and continue cooking for another 4-5 minutes on the remaining side.
  • While the chicken is browning, add the cranberries, orange juice, honey, cinnamon, ginger, cloves, and nutmeg to a small saucepan. Set to medium heat and bring to a gentle boil. Cook approximately 4-5 minutes or until the cranberries pop open and the sauce thickens slightly.
  • Pour one half of the orange-cranberry sauce over the browned chicken and transfer the skillet into the preheated oven. Roast until the chicken is fully cooked through and the sauce is bubbly for 25-30 minutes or until chicken is cooked through and reaches an internal temperature of 160°F.
  • Remove pan from oven and transfer chicken to a serving platter. Cover loosely and let rest for 5 minutes before serving. Top with remaining orange-cranberry sauce (or serve on the side) and serve with your choice of sides.

Start Your Healthy Holiday Plan!

For more healthy holiday/leftover recipes, be sure to get your copy of my Healthy Holiday Recipes and Holiday Leftover Plan ebooks! 

Have a wonderful holiday season!