Thursday, March 31, 2016

Nutritious Broth

This morning I am making a big pot of  "Magic Mineral Broth," following the infamous Rebecca Katzs' recipe.  The ingredients are very fresh, nutrient dense, vibrant colored veggies.  Good for the immune system and oh so healing, not to mention soothingly delicious. Since I love to wash and chop veggies, and now have my huge soup pot on the stovetop, I'm enjoying the wonderful aroma as it simmers.

Friday, October 30, 2015

Fruit - have several servings a day

Mixed fruit: raspberries, blackberries, apple slices and just half a banana is a great way to start your day! 

Thursday, July 2, 2015

This beautiful oregano plant grows on my balcony. Because it grows so fast and full I have to trim it often.  I use the fresh oregano leaves in everything from salads to omelets to tomato based sauces and soups.  My favorite thing:  finely chop the leaves and incorporate into an "oregano vinaigrette" of which I toss over fresh organic spinach or romaine, cucumbers, tomatoes and a little red onion.  Ahh,  the perfect greek style salad, served on a chilled plate!

Thursday, November 6, 2014

It's so easy to grow sunflower sprouts....and oh are they delicious!

I purchase organic sunflower seeds for sprouting from "Handy Pantry - Living Foods" website.  I grow my sprouts in a glass pie plate with organic soil, purified water and a lot of love.  The growing process takes about 10 days.  It's fun to watch the seeds grow into upright leaf sprouts.  I use to buy sunflower seed sprouts at the farmers market, but honestly, it was costing a small fortune - $5 for a little bag containing 3 handfuls (approximately 1/10th of what you see in this photo.)  The amount of sprouts in this photo would cost about $50 at the farmers market, but I grew them for a whooping cost to me of about $1.00.  

Tuesday, September 16, 2014

Green is Kean! Organic is fantastic!

I'm on a mission -- have been for a long time -- to eat "green" as much as I can!  In the mornings I drink a "green" drink consisting mainly of either organic kale or spinach (1 cup), 1/2 bunch parsley, 1/2 organic cucumber with skin, sliced, 1/2 small banana, 1 /2 an apple, a thumbsize piece of fresh ginger, 1/2 small lemon including the peel (well washed), 1/2 small lime (well washed, including peel) a few pieces of a fruit or berries (kiwi, blueberries, strawberries), freshly ground flax seeds and purified water.  Talk about nutrient-dense! 

Tuesday, September 9, 2014

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.

Thursday, March 20, 2014

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. 

Friday, January 24, 2014

Go Green, even in the morning!

This is the perfect time of year for buying and consuming one of the most nutrient-dense vegetables around -- Brussels Sprouts.  They are oh-so-healthy!  I usually eat Brussels Sprouts with dinner but this morning I decided to get creative--I made a Brussels Sprout Fritatta.  

Here's my recipe for One:                                      Pre-heat oven to 400

12 Brussels Sprouts, sliced to 1/4" (rinsed/washed/drained)
1 teaspoon Extra Virgin Olive Oil
Just a pinch of salt and freshly ground black pepper
Toss above ingredients well in a large bowl.
Line a baking sheet with foil.
Place the prepared Brussels Sprouts on the pan and roast for 10 minutes.
In the meantime,
whisk 2 egg whites and 1 whole egg in a bowl along with 1/2 teaspoon turmeric (optional)

When Brussels Sprouts have cooked for 10-11 minutes they should  start to turn brown around the edges.  Now's the time to pour the egg mixture over the sprouts and bake in oven another 2 -3 minutes until the eggs cook.

Sprinkle grated cheddar cheese atop.  Or for a healthier alternative sprinkle Nutritional Yeast on top.

Fold onto a plate and enjoy. 

Friday, October 25, 2013

I never get tired of cooking, even on my day off!

This lovely Fall morning I’m baking Granny Smith apples.  Oh the aroma in my kitchen!  My neighbors must be lovin it too!

I just pulled the baked apples out of the oven and had an interestingly different idea for them aside from simply eating baked apples in the traditional manner.   Imagine that!  (I love making things up – experimenting with food – food is my canvas).     I let the apples cool, then I put them in my VitaMix with ½ cup coconut milk and a cup purified water.  I blended  the concoction on high for a minute and poured it into a glass.  When I tasted how awesome this is, I didn’t let a moment go by without writing down my recipe to share with the world!  So, here’s “Baked Apple Smoothie”,  for two:

2 organic Granny Smith green apples
1” piece of fresh turmeric root, peeled, minced – optional
½ cup coarsely chopped walnuts
1 teaspoon ground cinnamon
½ teaspoon Splenda brown sugar – optional

Preheat oven to 350°

Use a potato peeler to peel apples, and drizzle them with a little fresh lemon juice, then slice apples in ½” slices.   Drizzle again with lemon juice.   Using a small ceramic baking dish (I used a 7” LeCreuset baking dish) place ½ the apple slices on bottom, sprinkle ½ the walnuts and ½ the cinnamon on top, then repeat with remaining apples, walnuts and cinnamon.  Pour a few tablespoons of either apple juice, coconut water or even purified water into the dish and place in oven for about ½ hour until the apples are soft but not mushy.  Allow to cool for ½ hour, if you can wait that long!

Next, put everything in your high-powered blender and add ½ cup coconut milk (I used the regular style that comes in a can, organic version) and 1 cup purified water, or coconut water.  Blend, drink, enjoy!

I had some leftover so I decided to pour the leftover 6 ounces into a plastic container with tight fitting lid and placed it in my freezer.  Now, when I want a sweet evening treat way healthier than ice cream, I now have “Baked Apple Smoothie Icy”  .