HAPPY NEW YEAR friends, family and loved ones. What would New Years Eve be without CRAB QUICHE?

 

   Homemade.It was so yummy, we had seconds and now its all gone  

Christmas Dinner ..............a hearty Salmon Chowder

 

This is my version of a wonderfully delicious wild-caught sockeye Salmon Chowder with lots of chopped vegetables( who ever heard of including broccoli florets and a few 'sliced-in-half'  Brussels sprouts) along with the usual suspects: mirepoix, chicken broth, a few ripe tomatoes & roasted red peppers, garnished with fresh dill and served with warm sourdough bread.   Happy Holidays friends and loved ones.

IT'S RATATOUILLE TIME!!

 

This is the quintessential summer dish of homegrown zucchini, yellow summer squash, tomatoes, red peppers, eggplant, thyme, and basil.   Totally vegan.   Baked!  

Making this dish is a labor of love....but it's so worth it.

Amazing & Nutritious Vegan Curried Sweet Potato and Ginger Soup with a twist (fresh papaya seeds)

If you have a VitaMix, use the soup program to create this unusual sweet potato soup.

Here's my personal awesome and over the top delicious recipe:

Curried Sweet Potato, Ginger, and Papaya Seed soup

 

2 (5”-6” long and pump) sweet potatoes  

2 cups unsweetened/unsalted cashew milk

2 cups water

1/3 cup unsweetened plain coconut yogurt

2 tbls ginger juice – make it yourself--see below

3 tbls papaya seeds, fresh, blended finely with 1/3 cup water

1 leek (white part only), chopped

1 clove garlic, chopped

½ tsp salt

1 tsp Madras Curry powder

Sprig thyme (optional garnish--or for those who want it super spicy, sliced jalapeno)

 

Method:

Scrub and steam sweet potatoes for 35 mins.  Allow to cool, then slip peels off.

 

Meanwhile, sauté leeks in 1 tsp EVOO until lite brown, then add garlic and stir for 1 minute.

Remove from heat.

 

Liquify fresh papaya seeds with 1/3 cup water in VitaMix on high. Likewise for the ginger: 

2 tbls chopped ginger to 1/2 cup water.)  

 

Add everything to 48 oz VitaMix container and blend on the 'soup' program:

 

Spicy and amazing!

 

 

A nutritious Risotto - it's my healthy version

 

Is there anything better than the richness of Risotto!   I found a recipe in one of my cookbooks for Fennel Risotto and decided to try it not only with Fennel, but also with chopped Tuscan Kale.    Risotto is not difficult to make.....you simply need the correct ingredients (which include: high quality unsalted butter, chopped onion, minced garlic, dry white wine, warm broth, arborio and best quality Parmesan Reggiano)

Did you start your day with a nutrient dense breakfast?

I started my day at 7:00am. My morning ritual includes an hour of breath work, meditation, reading and writing and tending to my beautiful Coton de Tulear along with a cup of Bulletproof coffee) Then in the later part of the morning I had highly nutritious avocado toast.   I'm set and feel empowered til my next meal.   I like to eat an early dinner @ around 5:30 - 6:00pm

My breakfast was this:

one slice of Dave's Killer 21 Grain Bread toasted, topped with a scrambled egg, a generous handful of broccoli sprouts and sliced avocado.   

TREAT YOURSELF WELL TODAY FOLKS!

A very healthy breakfast hash

 

This hearty breakfast (is vegan indeed) of sweet potato (I used one steamed from the night before, cut into chunks),  sliced mushrooms and baby spinach.  This basic hash can be added to with avocado chunks, a couple of beaten eggs, or basically any leftovers in the refrigerator.  If adding avocado chunks, make sure it's a firm avocado and add it near the end of cooking time.

Microgreens, fresh grapefruit sections, sliced ripe avocado and FRESH BLUEBERRY VINAIGRETTE

This will possibly be my "go to" lunch salad even though I've never been a fan of fruity salads or fruity dressings, but this BLUEBERRY VINAIGRETTE has me hooked.  Here's the EASY recipe.

1/4 cup fresh blueberries

2 TBLSPNs organic maple syrup

2 TBLSPNs balsamic vinegar

1/4 teaspoon dry mustard

1/4 cup EVOO

S & P to taste (I used a pinch of salt and a few turns of fresh ground black pepper.

Put all ingredients into a high speed blender and blend til smooth. 

Place micro greens on a medium plate.  Top with sliced avocado, cut grapefruit sections and any juices left from the slicing, and raw pecans.  Drizzle the vinaigrette over it all.  (For additional protein, add a handful of raw hemp seeds.)

Spicy (or not) Beef Broccoli - homestyle version

Asian spices are awesome, but sometimes when dining in a restaurant, I have found the foods to be way too salty.  They don't really need much salt, they just need the right blend of spices.   Here's my version of beef broccoli.   (It's actually easy to make at home).

4 servings 

 

¼ cup low-sodium Tamari, 2 tablespoons water

1 tsp Dijon mustard

½ tsp pressed ginger

1 tsp minced garlic (separated in half)

1 TBLSPN or more  hot/sweet chili/garlic sauce

2/3 cup mushroom broth 

1 teaspoon kuzu root starch (or regular cornstarch)

½ tsp minced garlic 

1 teaspoons sesame oil

1/3 lb skirt steak, cut in thin slices against the grain

1 large carrot cut into 1.5" thin strips

2.5 cups broccoli florets    

2 tablespoons chopped fresh basil, or parsley

 

In a bowl, mix together:  ¼ cup Tamari (or low sodium soy sauce), 2 tablespoons water, 1 teaspoon Dijon mustard, pressed ginger, garlic and chili sauce.  Mix well then toss in meat slices, coat, and let stand for about ½ hr. 

 

Combine broth, cornstarch and a little pressed garlic in a small bowl; whisk until smooth. Set aside.

 

    Heat 1 1/2 teaspoons oil (can use combo of sesame & EVOO) in a large nonstick skillet over medium-high heat. Add beef strips (drained of sauce) and quickly brown just a minute.  Remove to plate and tent w/foil to keep warm.

 

    Add the remaining 1 1/2 teaspoons oil to the pan. Add carrots nd broccoli and a dash of salt; cook, stirring, for 1 minute. Add water, cover and cook until the carrots and broccoli are crisp-tender, about 3 minutes. Transfer to the bowl with the beef

 

    Add the reserved mushroom broth mixture to the pan and cook, stirring, over medium-high heat, until thickened, 3 to 4 minutes.. Add the beef and broccoli; heat through. Serve.

 

Mediterrean Goddess dressing - developed with my Greek friends in mind

When I first came up with this dressing, I was going to call it "Greek Goddess Dressing" to acknowledge my wonderful Greek friends, but I decided to use "Mediterranean Dressing" instead for a bigger audience.

This dressing is on the thick side so enjoy it spooned over cooked salmon or cod, as a dip for steamed/grilled artichokes, or thinned out a bit and tossed onto salad greens (yummy on butter lettuce).

Into your high speed blender add:

1 tablespoon fresh basil leaves

1 tablespoon fresh parsley leaves

1 tablespoon raw unsalted cashews

1 small clove garlic, peeled & chopped

½ ripe avocado

2 tablespoons Greek yogurt

2 tablespoons lemon juice

2 tablespoons ACV*

¼ cup  + 2 tablespoons EVOO**

¼ tsp celtic sea salt

¼ tsp ground pepper

Approx. ¼ cup water to thin it - if you want it thin

Turn on your blender to low, then slowly and gradually increase to high.  Blend until smooth. Voila!

*Apple Cider Vinegar

***Extra Virgin Olive Oil

No-cook SuperPowered soup/smoothy

My friend Morgan, gave me a recipe the other day with ingredients I love and believe to be healing and nutrient dense.  So, I tried it.  I love trying new recipes!  It's Carrot-Ginger-Coconut no-cook Soup.   I just put all the ingredients in my trusty VitaMix, blended it, and it came out smoothy consistency.  Totally delicious and a great fast-breaker at 1:00pm (after a good work-out at the gym).  My compliments to whomever created and published the original recipe, which I admit I followed with a few exceptions.  So, here's how it's done:

Makes 2-3 servings:

(use ingredients that are COLD - the colder the better)

1 cup full fat coconut milk

1 tablespoon full fat greek yogurt

1 giant orange carrot, rough-chopped

2 tablespoons fresh lime juice

Several pieces fresh ginger, peeled & rough-chopped

1/4 teaspoon cayenne pepper

1 teaspoon turmeric powder

1/4 teaspoon fresh cracked pepper

Put everything in a high-speed blender (let's hear it for the best  blender on the planet, VitaMix).  Make sure the top is fitted snugly.  Begin on low and increase speed to high until it becomes a thick puree.   You can add 1/4 to 1/2 cup filtered water along the way if necessary, for thinner consistency.

Enjoy!

A good day to enjoy a PUMPKIN SPICED LATTE

MAKE IT BULLETPROOF !

For all those who love Bulletproof Coffee, here's my recipe for a pumpkin, turmeric, spiced version:

Into your VitaMix, put:

10 oz freshly brewed organic drip coffee (I use Joshua Tree Coffee)

1 tablespoon homemade turmeric paste 

2 tablespoons Brain Octane Oil

1 tablespoon grass fed ghee

1 teaspoon Pumpkin spice

1 tablespoon full-fat coconut milk unsweetened

a few drops of stevia - optional

Blend for about 10 seconds until frothy (start slow on low, increase to high) 

Addictive indeed.

turkey bone broth - sipping comfort

This morning I'm cooking up a batch of turkey bone broth.  In addition to the basic ingredients, I used fresh rosemary to give the broth a more herbaceous flavor because in my humble opinion turkey bone broth tastes rather gamey. I also added fresh turmeric and whole black peppercorns to give it an extra nutrient boost. This batch is now on my stove and will be simmering for a minimum of 24 hrs.  When it's finished, I'll strain then decant it and I'll be sipping it daily.  Because I'm making 6 quarts, I'll also freeze half of it in quart size glass jars.   

Chicken Salad - with fresh herbs - no mayonnaise!

RECIPE AND METHOD:

2 heaping TBs Greek Yogurt

1/4 cup chopped fresh herb medley (basil, oregano, dill)

1 hearty celery stalk (just a stalk, not the entire head), chopped = approx. 1/3 cup

2 crisp/fresh sturdy green onions (both white and green parts - approx. 1/3 cup)

8-10 kalamata olives (approx. 1/4 cup)

cooked chicken, chopped  (about 1/2 cup)

MIX TOGETHER:  Yogurt and chopped herbs.  Set aside.

PREPARE mise en place (that means: get the recipe ingredients ready and set them nearby)  -- clockwise from top left:  chopped green onions, chicken, diced celery, kalamatas

In a medium/large bowl place the chicken.  Place the yogurt/herb mixture in the bowl on top of chicken, then add celery, green onions, kalamatas. Toss gently then drizzle fresh lemon juice on top (about 1 tablespoon). Gently toss again. Put it in the refrigerator cause it's best served very cold. 

PLATE IT WITH BABY KALE, SLICED AVOCADO AND A SQUEEZE OF LEMON.

No need for salt or pepper or mayo!  Yay! 

(I made up this recipe due to my being always inspired by my Greek friends near and far.  You know who you are.)

It's a good day for Ceviche

With summer very hot in the Coachella Valley, (yikes it's 109 today), I tend to eat light and citrusy; a lot of salads and cold things.   Ceviche is a favorite of mine.  So is gazpacho.   Always trying to stay super-hydrated! Right!  It's actually easy to make ceviche at home if you can handle an hour of prep.
The gazpacho Scott and I make together requires more prep time, but it's so worth it, especially since now is a terrific time to enjoy the summertime-sweetness of fresh tomatoes.

Here's the ceviche mis en place :

My recipe includes:  1 lb of bay (the small size) scallops, allowed to soak in 1/2 cup of fresh lime juice for 3 hours.While that's "cooking" I prep: 1 peeled, chopped tomatoe, 1/2 chopped red onion, 10 black olives and a tablespoon of fresh oregano. After the scallops "cook" for 3 hours,  I toss everything in a glass bowl, marinate it in the refrigerator overnight and by the next day I have cold tangy ceviche.

Magic Mineral Bone Broth to boost immunity

A nutrient dense pot of veggies, chicken or beef bones, simmered for 12 - 24 hours to produce a collagen rich broth, then skimmed, strained and decanted in one quart canisters.   Heat one cup on low (please don't re-boil), drink as you would a cup of tea! Enjoy! (I drink one cup each morning).    I prepare 20 different types of soups/broths/chowders - all so very healthy, and comforting (no salt/low salt varieties too).

Do you love artichokes?

Remember the days when we use to dip our artichoke leaves into butter or mayo.  OMG...... so not necessary.  Why not enjoy the authentic taste of the beautiful artichoke as it is!     Here's how I prepare them in summer.  First, using a kitchen scissors, I trim off the thorny stickers (the tips of the leaves), then using a very sharp knife I cut them in half from tip to bottom (heart) making sure to cut in half through the stem too (if there is a stem). Then I place them in a steamer pot with 3-4 inches of water, bring to a boil, then steam for approx 35-40 minutes.  I remove them from the pot when they are still a slight bit firm, (just slightly softened). (I test by sticking a toothpick into the heart).   Let rest a few minutes, then I remove the inner fibers.  I do this with a serrated grapefruit spoon or a knife or even a standard vegetable peeler making it easy to dig out those fibers with the right tool, yes!  Then I fire up my grill to high.  I brush the cut side/the flat part of each artichoke with EVOO, then I put it on the grill, turning grill down to medium-high.  I grill for about 3-5 minutes then I flip the chokes over (noticing the beautiful grill marks) and grill a few more minutes.  Voila!  grilled artichokes!  For those of you who love garlic you can press 1-2 cloves into a bowl, add a few teaspoons of EVOO, a touch of salt, then whisk well and use that to baste your chokes before grilling.  (do not use chopped garlic.....it will burn.)  (use pressed  garlic mixed into the oil.)

Red, White and Green Kale Salad

This kale salad - and any kale salad for that matter - is best when the kale is organic and very fresh, rinsed in cold water, drained and finely shredded or chopped.  There is a technique I use when preparing raw kale:  I wash it well, allow it to drain.  I then use a very sharp knife to remove the tough stem.  Then I take as much as I can hold in my hand and I squeeze it into a ball in my palm: this massaging effort breaks down some of the tough fiber in the kale and causes it to taste less bitter.  Then with a handful of squeezed/massaged kale (compacted into a ball), I shred it as fine as I can with the very sharp knife, carefully.  :)   Here's my recipe for a hearty, nutrient-dense, kale salad.

Red, white and Green Kale Salad

4-5 medium/large leaves of purple kale finely shredded or chopped

1 can cannellini beans, well rinsed

½ large red pepper, finely chopped

1/3 large cucumber, finely chopped

a generous handful of fresh chopped herbs (oregano, basil, mint, parsley)

optional: sliced black olives, hearts of palm or artichoke hearts (rinsed)

Place above ingredients into large bowl.  Mix well.

Prepare dressing:

Juice of ½ fresh lemon

3-4 tablespoons good olive oil

pinch cracked red pepper

½ teaspoon good Italian Seasoning herbs

½ teaspoon minced onion and garlic (minced together)

Put dressing ingredients into screw top jar, shake vigorously.  Let stand for a few minutes, shake again.  Pour onto kale mixture.  Toss very well and refrigerate for ½ hour.  Toss again (adjust seasoning – salt & pepper if desired).  Serve on cold salad plates.

Red and Green = Nutrient Dense

Red Swiss Chard is simply delicious steamed.  I've noticed that steaming it takes away the bitterness. And further, by steaming it, there is no need to saute it in oil.   My method for enjoying this super nutrient dense green is to first wash it well in cold water, cut off the thick stems, then stack the leaves and slice in thin (1/2") strips.  Filling the steamer pot with lots of fresh cold water, I place the chard in the steamer basket, cover the pot,  bring the water to a rolling boil, then turn heat down to medium and steam away for about 6-8 minutes until the chard wilts.  Now that it's cooked I am ready to enjoy it:

underneath a piece of poached or broiled salmon or filet of sole
underneath a helping of rainbow quinoa, or brown rice pilaf
for breakfast with a piece of multi-whole-grain toast. 

The Healthiest Lunch You Can Eat

A lunch of beans and greens is a fine way to get a great tasting, nutrient dense, filling meal.
For myself and my clients I prepare "3 Bean and Green salad".  First I make the "3 Bean" salad. I usually make a big batch and keep it on hand in the refrigerator for several days.  Then when I want to prepare a hearty lunch salad, I chop whatever greens I have on hand, arrange on a plate, then top with  "3 Bean salad. "  Voila! "3 Bean and Green Salad".

3 Bean Salad

1 can black beans

1 can red kidney beans

1 can garbanzo beans

½  cup  finely chopped FIRM tomato, seeds removed (1 small tomato)

½  cup finely chopped celery (2 medium stalks)

½ cup finely chopped carrots (1-2 carrots)

2 green onions – finely sliced

3 cloves minced garlic

½ cup chopped parsley (Italian preferred)

½ cup finely chopped cilantro

1 tsp cumin

½ tsp salt

¼ tsp fresh cracked pepper

½ teaspoon Allepo pepper  - or a pinch of red pepper flakes

2 tblspns olive oil

1 tblspn white balsamic vinegar

Drain beans and rinse very well.  Place in large bowl and toss all remaining ingredients.  Mix well.   Serve at room temp or refrigerate for several days.

To make "3 Bean and Green" salad:

Thoroughly wash, spin and chop whatever greens you have on hand.  I use a combination of two or three or all the following:

spinach - kale - dandelion - watercress - romaine - red leaf

Place the greens on a salad plate or bowl, top with  1 cup of "3 Bean" salad then drizzle fresh squeezed lemon juice and 2 tablespoons of fresh champagne wine vinaigrette or red wine vinaigrette.