Posts by Month: March 2018
Raw Superfood Fudge
Mar 30 2018
Raw Superfood Fudge Ingredients ¾ cup raw cashew butter ½ cup melted virgin coconut oil (1/3 cup also works well) 6 Tablespoons raw cocoa powder (WonderCocoa is caffeine free and therefore cleanse approved) ¼ teaspoons organic vanilla powder pinch sea salt 1 cup pitted Medjool dates ½ cup goji berries 2 to 3 Tablespoons white chia seeds Instructions Line an 8.5 x 4.5 inch class bread pan with unbleached parchment paper. Place the cashew butter, melted coconut oil, raw cocoa powder, vanilla powder, and sea salt into a food processor fitted with the ‘s’ blade and process until paste forms. Add the goji berries and chia seeds and pulse to combine. For a smoother fudge, add all ingredients to a high-powdered blender except for the goji berries and chia seeds, and blend until smooth. Stir in the berries and seeds. Using oiled hands, press the fudge mixture evenly into the pan. Transfer the pan to the refrigerator to chill until hardened. Once solid, you can slice the fudge into small squares. Store the fudge squares in your freezer or in your refrigerator. Yield: about 12 to 16 servings Tip: Make sure you are using soft, dried dates. Older dates tend to lose moisture and become harder to blend, especially in a recipe like this. The Whole Life Nutrition Cookbook by Alissa Sergersten and Tom Malterre, MS, CN, page 384
Simple Breakfast Stir-Fry
Mar 30 2018
Simple Breakfast Stir-Fry Ingredients 1 Tablespoon toasted sesame oil 4 to 5 green onions, cut into 1-inch pieces 2 to 3 carrots, sliced 2 cups sliced green cabbage 3 cups cooked brown rice Sea salt Freshly ground black pepper Instructions Heat the sesame oil in an 11- or 12-inch cast-iron skillet over medium heat. Add the green onions, carrots, and cabbage and sauté 5 to 10 minutes, or until they reach the desired tenderness. Add the cooked brown rice and stir-fry it with the vegetables for another minute or two, adding more oil if necessary so that the rice doesn’t stick to the skillet. Season to taste with sea salt and pepper. Serve immediately. Yield: 2 to 4 servings Variation: Use leftover quinoa or millet in place of the rice. Tip: Instead of black pepper, I like to use a spice called Pippali, which is a close relative of black pepper. It stimulates the metabolism and digestion, as well as promotes healthy blood circulation. It has a warming, mildly spicy flavor. In fact, you can use it anywhere black pepper is called for in a recipe; however, this recipe seems to benefit most from the addition of Pippali. The Whole Life Nutrition Cookbook by Alissa Sergersten and Tom Malterre, MS, CN, page 144
Tofu Scramble
Mar 30 2018
Tofu Scramble Ingredients 1 Tablespoon extra-virgin olive oil or coconut oil 5 green onions, sliced into rounds 1 ½ cups chopped mushrooms 1 small red bell pepper, diced 1 teaspoon dried thyme 1 garlic clove, crushed ½ to 1 teaspoon ground turmeric 1 teaspoon sea salt or Herbamare 1 pound organic firm tofu, crumbled Instructions Heat the oil in a 10- or 11-inch skillet over medium heat. Add the green onions, mushrooms, and bell pepper and sauté until tender, 5 to 7 minutes. Add the thyme, garlic, turmeric, sea salt and sauté a minute more, stirring to coat. Add the crumbled tofu, mixing it into the vegetables, sauté 2 minutes more. If the mixture seems dry, add a few tablespoons of water. Yield: 3 to 4 servings The Whole Life Nutrition Cookbook by Alissa Sergersten and Tom Malterre, MS, CN, page 145
Lemon Millet Patties
Mar 30 2018
Lemon Millet Patties Millet 1 cup millet 1 cup water pinch sea salt Patties 2 small carrots, chopped 1 to 2 green onions, chopped 1 small handful fresh parsley 2 to 3 teaspoons finely grated lemon zest 3 to 4 Tablespoons freshly squeezed lemon juice ¼ teaspoon sea salt or Herbamare 3 to 4 Tablespoons virgin coconut oil, for sautéing Instrustions To cook the millet, rinse the dry millet in a fine-mesh strainer under warm running water. Place the rinsed millet, water, and sea salt into a medium pot with a tight-fitting lid and bring to a boil. Reduce the heat to low and cook for 30 minutes. To make the patties, place the carrots, chopped green onions, parsley, lemon zest, lemon juice, and sea salt in a food processor and pulse a few times. Add the cooked millet and continue to pulse until just mixed. Form the millet mixture into patties. Heat the coconut oil in a large skillet over medium heat. Add the patties and lightly sauté on both sides. Yield: 4 servings The Whole Life Nutrition Cookbook by Alissa Sergersten and Tom Malterre, MS, CN, pg 288
Quinoa Salad & Lime Dressing
Mar 22 2018
Quinoa Salad Ingredients 3 cups quinoa, cooked ¼ - ½ cup lime vinaigrette ½ cup pine nuts, toasted 1 organic yellow bell pepper, diced 6 apricots, dried and diced 3 Tablespoons organic raisins 2 Tablespoons currants, dried 1 teaspoon, salt 2 Tablespoons cilantro or chives, fresh and chopped Lettuce leaves, rinse and dry and leave whole Sprigs of flat-leaf parsley Lime wedges Instructions In a large mixing bowl, toss together the quinoa and lime vinaigrette dressing. In a separate bowl, combine the pine nuts, apricots, raisins, currants, salt and cilantro or chives. Mix completely and add to the quinoa. Ladle each serving onto a prepared lettuce leaf. Garnish with a sprig of parsley and a wedge of lime. Lime Vinaigrette Dressing Ingredients 2 garlic cloves, pressed ¼ teaspoon salt ¼ cup rice vinegar ¼ cup lime juice, fresh 1 teaspoon Dijon mustard (optional) salt and pepper to taste 1 cup extra virgin olive oil Instructions In a small bowl, mash together the garlic and salt until they are blended into a paste. Transfer garlic mixture to a glass jar with a tight fitting lid. Add vinegar, lime juice, mustard, salt and pepper. Shake thoroughly to blend all ingredients. Add olive oil. Shake again until all of the ingredients are blended and smooth. Use immediately, & refrigerate leftovers.
Green Bean Sesame Salad & Miso Dressing
Mar 22 2018
Green Bean Sesame Salad Ingredients 1 pound green beans 2 tablespoons sesame seeds ½-1/3 cup miso dressing Instructions In a 3-quart saucepan, bring 2 quarts of water to a boil. Cook green beans until barely tender. Drain and chill by putting back in saucepan with ice water. Drain and pat dry. In a dry skillet over medium heat, cook sesame seeds, stirring constantly until lightly browned. Mix beans, sesame seeds, and dressing. Miso Tahini Dressing Ingredients 1 cup rice miso 1 cup sesame tahini 1 cup water ¼ cup lemon juice 2 cloves garlic, minced ½ cup cilantro 1 teaspoon ground black pepper Instructions In medium bowl, whisk miso, tahini, water, lemon juice, garlic and pepper together until smooth. Add cilantro.
Butternut Squash, Kale, and White Bean Soup
Mar 22 2018
Butternut Squash, Kale, and White Bean Soup Ingredients 2 tablespoons extra-virgin olive oil 1 large onion, chopped 3 celery stalks, chopped 1 small butternut squash, peeled, seeded and cubed 8 cups chicken stock or vegetable stock 2 to 3 tablespoons chopped fresh rosemary 3 to 4 cups cooked cannellini beans 2 to 3 cups chopped kale freshly ground black pepper sea salt Instructions Heat the olive oil in a 6-quart pot over medium heat. Add the onion and sauté for 5 to 10 minutes. Add the celery, butternut squash, stock, and rosemary, cover and simmer for about 15 minutes, or until the squash is tender. Add the cooked beans, kale, pepper and sea salt and simmer for 4 to 5 minutes more. Taste and adjust the salt and seasonings if necessary. Yield: 6 to 8 servings The Whole Life Nutrition Cookbook by Alissa Sergersten and Tom Malterre, MS, CN, pg 189
Dr. Dazey’s Immune-Boosting Stew
Mar 22 2018
Dr. Dazey’s Immune-Boosting Stew Ingredients 2 Tbsp. olive oil 2 medium yellow onions, chopped ¼ lb. (1 Large clump) maitake mushrooms, chopped ¼ lb. shitake mushrooms, destemmed and chopped ¼ lb. oyster mushrooms, chopped 3 medium carrots, chopped 6 cloves garlic, minced 1 whole butternut squash, peeled and chopped into 1-inch cubes 1 large turnip, chopped 1 ½ cups cabbage, chopped 1 tsp. salt 1/8 tsp. cayenne pepper ½ tsp. allspice 2 quarts vegetable stock or chicken bone broth 14.5 oz. can of diced tomatoes, juice included 6 sprigs thyme 6 pieces astragalus root, sliced lengthwise for easy retrieval, or ½ cup in a simmering bag 2 cups of kale, chopped Instructions In a large pot over medium heat, heat the oil and then add in the onion, mushrooms, and carrots. Sauté, stirring occasionally, for 5 minutes or until the veggies begin to soften. Add in the garlic and sauté for another minute or two. Add in the butternut squash, turnip and cabbage, as well as the salt and spices. Stir to mix it all up. Pour in the broth, tomatoes (juices and all), astragalus root and the thyme. Stir and bring to a boil. Reduce heat to medium and simmer for 10-20 minutes. Add in the kale, stir, and simmer for an additional 10 minutes. Once the kale is fully wilted, the soup is ready. Discard the thyme sprigs and astragalus root before serving and add a bit more salt and pepper if needed. Let cool slightly and then enjoy! Inside Bastyr, Fall 2016
Wild Salmon with Lemon, Garlic, & Thyme
Mar 21 2018
Wild Salmon with Lemon, Garlic, & Thyme Ingredients 2 pounds wild Alaskan salmon fillets ¼ teaspoon sea salt or Herbamare 2 teaspoons dried thyme ½ teaspoon freshly ground black pepper 3 to 5 garlic cloves, crushed 2 tablespoons extra-virgin olive oil 1 lemon, cut into slices Instructions Preheat the oven to 400°F. Rinse the salmon under cool running water and pat dry. Place the fillets, skin side down, in a glass baking dish. Sprinkle with sea salt, dried thyme, and pepper. Rub in the crushed garlic then drizzle with the olive oil. Place the lemon slices on top of the salmon. Bake for 10 minutes per inch of thickness. To avoid overcooking, it is best to take the salmon out just before it is cooked through because it will continue to cook after you take it out of the oven. Yield: 4 to 6 servings The Whole Life Nutrition Cookbook by Alissa Sergersten and Tom Malterre, MS, CN, pg 318
Beet, Kale, and Walnut Salad
Mar 21 2018
Beet, Kale, and Walnut Salad Salad 3 to 4 beets, peeled and cubed 1 bunch kale, rinsed and chopped 1 cup raw walnuts, lightly roasted ½ cup organic feta cheese (optional) freshly ground black pepper (optional) Dressing 3 tablespoons extra-virgin olive oil 2 tablespoons balsamic vinegar 1 tablespoon pure maple syrup 2 tablespoons finely chopped fresh basil ¼ teaspoon sea salt Instructions Preheat the over to 350°F. To prepare the salad, place the cubed beets in a steamer basket over about 2 inches of water in a 2- or 3-quart pot. Place a lid on the pot and cook over medium heat for 10 to 15 minutes or until tender. Transfer to a bowl to completely cool. Place the chopped kale into the steamer basket and steam for 5 to 10 minutes, or until tender but still bright green. Transfer to the bowl with the beets. Spread the walnuts out on a small glass baking and roast in the oven for 12 to 14 minutes. Let cool completely. Transfer to the bowl with the beets and kale. To make the dressing, whisk together all the ingredients in a small bowl. To assemble the salad, pour the dressing over the beets, kale, and walnuts, and toss to coat. Top with the feta cheese and freshly ground back pepper if desired. Yield: 4 to 6 servings The Whole Life Nutrition Cookbook by Alissa Sergersten and Tom Malterre, MS, CN, pg 224
Fragrant Lentil Soup
Mar 21 2018
Fragrant Lentil Soup Ingredients 1 tablespoon extra-virgin olive oil 1 large onion, chopped 4 garlic cloves, crushed 3 large carrots, diced 1 tablespoon dried thyme 1 teaspoon garam masala 2 cups green lentils, rinsed and drained 8 cups vegetable stock or beef stock 2 cups chopped tomatoes 4 cups baby spinach leaves 1 to 2 teaspoons sea salt or Herbamare 2 tablespoons red wine vinegar Instructions Heat the olive oil in a 6-quart pot over medium heat. Add the onion and sauté for 5 minutes, or until soft. Add the garlic, carrots, thyme, and garam masala and sauté for another 5 to 7 minutes more. Add the lentils and water, cover the pot, simmer for 35 to 40 minutes. Add the tomatoes, spinach, sea salt, and red wine vinegar and simmer for 10 minutes more. Yield: 6 servings Tip: if you are gluten-sensitive be sure to sort through your lentils and pick out any gluten grains, then rinse the lentils very well. Lentils can be cross contaminated with gluten grains during growing and processing. The Whole Life Nutrition Cookbook by Alissa Sergersten and Tom Malterre, MS, CN, pg 191