How To: Homemade Baby Formula

The science is out.  Nothing comes close to true breast milk, because there is an innate connection between baby and mother.  When baby latches onto mom's breast, baby's saliva tells mom's body what baby needs (more water, protein, fat, nutrients, etc).  Our bodies were amazingly designed!

BUT, that doesn't mean everyone is blessed with an easy time breastfeeding or the ability.  I do recommend trying everything you can to keep your natural milk supply going first before jumping into supplementing milk for your baby.  Explore all avenues before settling on formula.  You can try many things...supplements like fenugreek and nettle, extended naked chest time and "kangaroo care" with your baby, extra pumping time to increase your flow are a few common methods.  (Email me if you would like other methods, or contact your local Le Leche League.)  But sometimes no matter how hard you try you cannot keep your milk supply going, or the nursing experience does not go well for mom or baby (extreme pain, inverted nipples with a struggle to keep baby latched).  Or perhaps you are adopting a child and do not have access to donor breast milk.  After you have weighed out all your options, these are the cases where proceeding with a homemade whole food breast milk formula is a good decision.

Today I would like to share my whole food formula recipe that when used as supplement will be closer to a woman's breast milk than one with synthetic vitamins and nutrients found at the store. I will write next week about why I recommend making your formula at home using whole food ingredients versus buying a store bought formula.  There are many many many reasons why making your own is important for the better health of your baby.  For time's sake, I will save that conversation for another day. (I will come back to link it when I post it!)

This is my recipe for homemade whole food infant formula.  It is based off of Sally Fallon's recipe in her book Nourishing Traditions.  (Every home should have this book on the shelf!  It's a go-to wellness resource!  Thank you Allison for the best wedding present ever!)  I have edited Sally Fallon's recipe to make it allergen-free as most of my clients and their children have an array of milk/nut/grain allergies.  I have listed alternative options in parentheses.

Homemade Whole Food Infant Formula
Based on Sally Fallon's original recipe found in Nourishing Traditions
Makes about 36 ounces

LIQUID
2 cups of rice milk (make your own via this link) (you can also use raw cow's milk or raw goat's milk)
2 cups pure water (reverse osmosis + remineralized is best)
2 Tbsp full fat coconut milk (or organic 100% grass fed heavy cream)
2 Tbsp organic unrefined coconut oil, melted
1/2 tsp fermented cod liver oil
1 tsp  extra virgin olive oil

DRY
1 Tbsp organic pea protein (or 1/4 cup organic 100% grass fed whey protein)
2 tsp gelatin from 100% grass fed cows
1/4 tsp Acerola powder
break open 3 capsules of colostrum

2 tsp nutritional yeast

break open 1 capsule of Kirkman Labs allergen-free Bifido probiotics 

Add the rice milk to the blender with all of the dry ingredients.  Blend on Low-Medium until blended smooth.  Add remaining liquid ingredients to the blender and blend on Low-Medium until smooth.  Pour into bottles and store in fridge with airtight caps up to 5 days.  Warm each bottle in a container of warm water on the counter before feeding, and shake well.

You may notice the cold formula will be chunky from the fridge -- that's just the coconut oil and other oils solidifying from the cold.  It will thin out once it is warmed.  Do not heat the formula on the stove top.

Disclaimer: Before using any infant or toddler formula with your child, please consult with your pediatrician or main family practitioner. No parents should use this information without first seeking advice from their pediatrician or primary care physician before starting a nutritional program with their children.

Questions Answered: Grain Free Pizza - 5 Ways

Three days late is better than never, right?? :)  My little man came down with the cold bug that hit his daddy and me last week and weekend.  This was my first experience with a sick baby ever.  I feel blessed to have made it 10.5 months without him having a hard illness to overcome.  And man, was it hard to watch him suffer for those couple of days.  Today he is back on the upswing, still with a raspy cough, but tearing up the house like normal again.  Will tell you what we did to boost his immune system in a future post.

On Saturday, we talked about the importance of choosing healthy free-range chicken nuggets, and I shared my grain-free recipe for chicken nuggets from my Kid's Birthday Party e-Book.

Continuing to answer Tyrese's question, I am going to share with you my top 5 favorite grain-free pizza recipes!  Without further ado, in my favorite to my most favorite order....  (Now don't get me wrong, I love each one of these pizza crust recipes, otherwise I certainly would not share them with you.  Think of this as my like-to-love scale.)

Flax Seed Meal Crust (left)

# 5 - Flax Seed Meal Crust (A)
Makes one 12 inch pizza a slightly nutty taste with light texture, somewhere in between thin and normal crust thickness

2 cups fresh raw flax seed meal
1/4 tsp sea salt
2 tsp aluminum free baking powder
1/4 tsp garlic powder
1/4 tsp dried basil
1/2 tsp dried oregano
1/4 tsp dried thyme
1/2 cup filtered water
3 free range eggs, beaten
3 Tbsp coconut oil, melted
12 drops pure liquid stevia

1.)  In a medium bowl, stir flax seed meal, sea salt, baking powder, dried herbs together.

2.)  In a small bowl, whisk together water, eggs, coconut oil, and stevia until smooth.  Pour liquid mixture into flax seed mixture, stirring until smooth.  Cover with a tea towel and put in a warm place until doubled in size for about 1 hour (I put mine on top of my fridge).

3.)  Heat oven to 425 degrees F.  Grease your pizza pan with coconut oil.  Uncover dough and pour out onto pizza pan.  Press into circular shape (or oblong/rectangle if desired).  Bake for 15 minutes on center rack of oven until cooked.  Remove from oven and allow to cool for about 15 minutes.  Add favorite toppings, then return to the oven on Broil to bake for a final few minutes just to melt the cheese and crisp the edges.

Socca Chickpea Crust (below)

# 4 -  Socca (Chickpea Flour Pizza Crust) (C)

Makes one 12 inch pizza  savory with a hint of sweet, slightly chewy in texture, very similar to traditional pizza crust texture, normal crust thickness

1 cup organic chickpea flour, sifted
1 cup plus 2 Tbsp filtered water
1/2 tsp sea salt
1/8 tsp ground cumin
1 1/2 Tbsp olive oil, divided

1.)  In a medium bowl, mix together the flour, water, sea salt, cumin, and olive oil.  Cover with a tea towel and let batter rest for 2 hours at room temperature.

2.)  Heat the Broiler in your oven.  Oil your pizza pan with coconut oil (I also like to do this crust right in a large cast iron skillet).  Pop it in the oven for a few minutes, until the pan is nice and hot.

3.)  Carefully remove the hot oiled pan from the oven.  Place on stove top (make sure it's stable!)  Pour the batter onto the pan, swirling it around with a spatula until it is of even thickness and to the edges of the pan. Pop it in the oven on the top rack.

4.)  Bake until the socca is firm and beginning to blister and burn.  The exact time will depend on the heat of your broiler (for me, about 8-10 minutes).

5.)  Remove from oven, top with sauce, toppings, and cheese, and place back under broiler for a few minutes until cheese is just melted.  [Alternatively, socca is usually enjoyed on it's own without toppings, much like a savory pancake or flat bread.  Drizzle with olive oil and sprinkle with black pepper.]

Cauliflower Pizza Crust (below)

# 3 - Cauliflower Pizza Crust (A)
Makes one 12 inch pizza  your kids won't know it's a vegetable! the cheese helps it crisp up to be firm enough to hold a slice in your hand.

1 head organic cauliflower
1 cups full fat grass fed mozzarella cheese, shredded
1/4 cup Parmesan cheese, shredded
1 free range egg, beaten
1 tsp dried oregano
1/2 tsp dried garlic powder
1/2 tsp dried onion powder
1/4 tsp sea salt
1/8 cup olive oil

1.)  Cut unbleached parchment paper to the size of your pizza pan.  Set aside.  Remove the florets from the head of cauliflower.  Place into your food processor and use the S blade to pulse to the consistency of rice.  [No food processor?  You can grate the cauliflower using a cheese grater on the smallest holes.]  You need 1 cup of "cauliflower rice."

2.)  Heat 2 Tablespoons water to boiling in a medium saucepan with a steam basket inserted.  Add the cauliflower rice and cover tightly over Medium-High heat.  The cauliflower will start to break down and steam on its own -- do not add more water to the pot.  Let it steam for about 8 minutes, until the cauliflower rice is cooked but not mushy.  Measure out 1 cup of cooked cauliflower rice for one 12 inch pizza.  Let sit to cool.

3.)  Preheat your oven to 450 degrees F.  Combine cooled cauliflower, mozzarella, Parmesan, egg, oregano, garlic powder, onion powder, and sea salt in a medium bowl. Spread the dough into a thin round layer on to your pizza pan covered with parchment paper.  Brush the dough surface with a thin layer of olive oil.

4.)  Bake for 20 minutes or until the crust is uniformly deeply browned.  Remove from the oven, transfer, still on the parchment paper, to a wire rack.  Allow to cool completely for a more sturdy crust.

5.)  When your crust has cooled, top with a light brushing of pizza sauce and toppings.  Return to the oven under the Broiler setting for a few minutes until cheese is melted.

# 2 -  Coconut Flour Pizza Crust  (A)
Makes one 12 inch pizza  a thin crust pizza, extra crispy and delicious

Coconut Flour Crust (left)

4 free range eggs
1/4 cup kefir / organic yogurt / coconut kefir / coconut yogurt
1/4 tsp sea salt
1/4 cup coconut flour, sifted
1 tsp onion powder
1 1/2 tsp garlic powder
1 tsp oregano
1 tsp basil
1/3 cup shredded Parmesan cheese (optional)

1.)  Preheat oven to 400 degrees F.  Line your pizza pan with unbleached parchment paper.  In a large bowl, whisk the eggs together with the kefir (or yogurt) and sea salt.   Add the coconut flour and whisk until very smooth, about 2 minutes until the coconut flour as absorbed the eggy liquid.  Stir in the onion powder, garlic powder, oregano, basil, and Parmesan cheese.

2.)  Pour the batter onto the paper lined pan.  Use a spatula to spread the batter to the edges and to an even thickness.  This is a thin crust dough, so it will be quite thin.

3.)  Bake on middle rack for 10-12 minutes, until lightly brown.  Remove pan from oven, add sauce, cheese and other toppings as desired.    Place back in the oven on to rack and Broil until crispy on edges and cheese melts.

Nut Flour Crust (below)

# 1 -  Nut Flour Pizza Crust  (A)
Makes one 12 inch pizza  slightly chewy and almost perfect texture closest to yeast-dough recipes, normal crust thickness

3/4 cup whole raw cashews
3 Tbsp raw almond flour
1/4 cup coconut flour, sifted
1/2 tsp baking soda
1/4 tsp sea salt
1/8 tsp garlic powder
2 free range eggs
2 Tbsp organic unsweetened almond milk
1/2 tsp apple cider vinegar
2 1/2 tsp extra-virgin olive oil
1 tsp cold filtered water
1/2 tsp dried basil
1/2 tsp dried oregano

1.)  Preheat oven to 350 degrees.  In a food processor, pulse the cashews until a fine flour has formed.
Add to the food processor the almond flour, coconut flour, baking soda, sea salt, and garlic powder, then process the mixture on High for 1 minute.

2.)  Add the eggs, almond milk, apple cider vinegar, olive oil, water, and herbs and process for another minute.  Scrape down the sides of the bowl and pulse a few more times until you have a very smooth dough.  Let the dough rest for 2 minutes to let the coconut flour absorb some of the liquid.

3.)  Sprinkle a piece of unbleached parchment paper with a bit of almond flour, then turn the dough out onto the parchment paper, forming it into a ball.  Flatten the dough ball slightly, then sprinkle a little more almond flour on the top.  Place another piece of parchment on top.  Lightly roll out the dough into a circle that is about 1/4 inch thick.

4.)  Remove the top piece of parchment paper and discard.  Lift the corners of  the bottom parchment piece hold the dough circle and slide it onto your pizza pan.  Bake for 12 minutes or until it is golden brown around the edges and firm in center.

5.)  Remove from oven.  Top with sauce, toppings, and cheese.  Return to oven and Broil on top rack for a few minutes until crisp on edges and cheese is melted.

So there you have it, my top 5 tried and true grain-free pizza crust recipes.  I hope you enjoy!!  Lots of options here, from thin crispy crust to doughy chewy goodness!  You've got to try them all or else you're missing out!  :)  Enjoy!

Questions Answered: Grain Free Chicken Nuggets

Happy WEEKEND everyone!

Boy did I ever need this weekend to arrive.  It's been a long week with Austin, and I appreciate the few extra hours that I have my husband home to help me this weekend.  Austin is about 10.5 months now, and his mood swings are high and often lately.  From what I've read on some attachment parenting forums, this is about the age where he's developing a lot of new skills all at once (walking, talking more, expressing new emotions, eating new foods, more teeth, etc etc) and it can be overwhelming, so babies often release in this way.  What do you all think?  Experience the same moodiness with your little one(s) at this age?  Well it's been almost a week straight.  I'm fried.  And on top of it, I've worn myself down and come down with a cold.  I am in need of a momcation!!  :)

Now, while I sip on my Healing Cuisine Tincture Tea and think of all the ways today was a blessing and a gift, I'll answer a recipe question from Tyese P.:

"I wanted to know if you can help me come up with healthy versions of chicken nuggets and pizza. My kids love to eat them, but I don't like the unhealthy ones... If you could help me out I would appreciate it.  Thanks!"  - Tyese P., Illinois

These are two great recipe requests, and two that every mom should have up her sleeve.  You are right on, Tyese.  Chicken nuggets and pizza bought in the frozen food aisle, the deli section, or from a fast food restaurant are all extremely unhealthy and can be laden with chemicals, preservatives, and food dyes.  Grains and sugar can be the least of your worries when buying a manufactured chicken nugget or pizza!  Have you peeked at the ingredients list of one of those packages lately??

I'll be sharing my recipe for chicken nuggets today, and pizza tomorrow.  I looked up Tyson Chicken Nuggets.  That is the brand my mom fed us growing up.  This nutritional and ingredients info is direct from their website.  Check it out:

At first glance you might say, wow that's not so bad!  But let's remember where this chicken came from, how it was raised, and how it was butchered.  When you hear the brand name "Tyson," you may remember that they are known for loading their birds with chemicals BEFORE the butchering takes place...probably so they don't have to post the chemicals on the ingredients label since it's not added during the manufacturing process?  I remember news reports came out about that a few years back, also about the way they treat their animals....  Google it!

My point is, this meat is not coming from free range pastured chickens.  We don't know the chemical burden of the meat, which also means the fats are compromised.  If we continue to look at the ingredients list, you can see there is a lot of wheat going in (sugar), and corn (sugar), and vegetable oil (bad fat).  And look at all the salt!  Bad salt, too.  It's not our healthy Himalayan mineral sea salt.  And on a label when you see "spices" or sometimes it can read "other flavorings," that can mean MSG.  Who really knows what they are hiding by using a vague term like that.

Your kids deserve better!  Start with some free range organic chicken and make these nuggets with Advanced Plan ingredients!  My recipe is below.  I have decided to share this recipe which is originally found in my Kid's Birthday Party e-Book.  Inside, you'll also find easy Core and Advanced Plan menu options perfect to please your birthday boy or girl and their party guests!  The menu list includes: Almond Crusted Chicken Strips, Sweet Potato Fries, Caramel Apple Slices, Banana Nut Stacks, Chocolate Almond Snack Bars, Very Berry Smoothie, Strawberry Lemonade, Vegetable Art, Vanilla Cupcakes with Chocolate Frosting.

Grain Free Chicken Nuggets
Makes 24 Nuggets

1/2 cup almond flour, sifted
3 Tbsp coconut flour, sifted
2 tsp paprika
1 tsp garlic powder
2 tsp onion powder
1/2 tsp dry mustard
1/4 tsp sea salt
1/4 tsp fresh black pepper
1 1/2 tsp olive oil 
3 free range eggs
1 lb free-range boneless, skinless chicken breasts (approx. 2 large breasts)
4 Tbsp coconut oil, melted

1.)  Preheat oven to 475°F.  Set a wire rack on a foil-lined baking sheet and brush with coconut oil. Wash and dry chicken breasts.  Cut each breast into 6 uniform strips, then cut each strip in half.  Use a meat mallet to pound out thick nuggets to each nugget is of uniform thickness.  Lay out on a plate and set aside.

2.)  Place almond flour, coconut flour, paprika, garlic powder, onion powder, dry mustard, sea salt and pepper in a food processor.  Pulse until the the paprika is mixed throughout, about 1 minute.  With the motor running, drizzle in the olive oil.  Blend until just combined.  Transfer the mixture to a shallow dish.

3.)  Whisk eggs in a second shallow dish.  Add chicken nuggets to eggs and turn to coat.  Transfer each nugget to the almond mixture and dredge evenly on all sides.  Place the chicken nugget on the prepared rack.  Repeat until all chicken nuggets are dredged and on the prepared rack.

4.)  Brush each nugget with coconut oil.  Flip and coat the other side.  Bake the chicken nuggets until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.  Serve with organic ketchup and honey mustard.

TIP:  Prepare in advance:  Bake, cool and freeze in an airtight container.  Simply remove from freezer and pop, frozen, into oven at 350 degrees F until warmed through.  May need to cover with aluminum foil to prevent burning during reheat.

Tune in tomorrow for Advanced Plan PIZZA!

Reworked: Mediterranean Salmon-Quinoa Salad

Last night, my husband and I had a booth at a local Family Fun Festival where we put on our "Dr. Dave" and "Health Expert Elise" hats and greeted families in our community to create awareness for our wellness clinic.  A lovely couple, who as it turned out belong to our church (such a small world!), came over to say hello and tell me they are Healing Cuisine followers and their favorite recipe is my Mediterranean Chicken-Quinoa Salad.  I told them that is on the top 10 favorites list in our home, too.  And as I told them this suggestion to "rework" the recipe for a little something new, it reminded me I still needed to share it with all of you.  Introducing the One Pot Wonder:

Mediterranean Salmon-Quinoa Salad
Makes 4 Servings

1 cup dry white quinoa, rinsed
2 cups sodium-free vegetable stock
3 5-oz cans wild caught Alaskan salmon, drained and picked for bones
1/2 cup red onion, diced
3/4 cup organic sun dried tomatoes, diced
1/2 cup organic artichoke hearts, diced
1/3 cup organic capers, drained
1/4 cup red wine vinegar
1/4 cup fresh lemon juice
1/3 cup olive oil
3 garlic cloves, minced
1 Tbsp dried oregano
1/4 cup dried parsley flakes
1 tsp sea salt
1/2 tsp fresh black pepper

1.)  Bring vegetable stock to a boil in a large pot.  Add rinsed quinoa to boiling stock.  Lower heat and cover at a simmer.  Let cook for about 20 minutes, or until all liquid is absorbed.

2.)  Remove from heat.  Fluff with a fork.  In a large bowl, add quinoa, salmon, onion, sun dried tomatoes, artichoke, and capers.

3.)  In a small bowl, whisk together red wine vinegar, lemon juice, olive oil, garlic, oregano, parsley, sea salt, and pepper.  Pour over quinoa mixture and toss to coat.  Serve warm or cold.

I like to top my plate as the picture shows above: a few dashes of hot sauce (my favorite flavor is Shoot That's Hot!), a couple hefty pinches of nutritional yeast, grated Parmesan cheese, and half an avocado.  SO GOOD!  Enjoy this rework!

Sushi Salad

This is a yummy fresh salad that I've been having for lunch lately, as I had been given a huge bag of brown rice to use up.  And who doesn't love sushi!  This is a play on the California Roll, minus the surimi.  You get all the sushi flavor, in a simpler form!  I've just been doing a vegetarian version, but of course add whatever sashimi you'd like! 

Sushi Salad
Makes 4 Servings

THE DRESSING
about 2 tsp cold filtered water
2 Tbsp Coconut Aminos
1/2 tsp ground ginger
2 tsp wasabi powder (more/less to taste)
1 Tbsp boiling water

THE SALAD
3 cups cooked brown rice
1/2 cup rice wine vinegar, divided
12-15 drops pure liquid stevia OR 1 Tbsp raw honey
1/2 tsp sea salt
1 Tbsp raw sesame seeds
3 Tbsp olive oil
2 Tbsp pickled ginger, chopped (more/less to taste)
3 organic green onions, chopped
2  organic carrots, shredded
1 organic red bell pepper, chopped into match sticks
1 organic cucumber, shredded
1 cup organic green peas
3 sheets nori (dried seaweed), broken up in to bite size pieces
1 avocado, diced
4 large handfuls organic spinach

1.)  Mix the dressing.  Stir together the wasabi powder with the boiling water until a paste forms (if using less wasabi paste, use less boiling water; if using more wasabi paste, use more boiling water).  Whisk other dressing ingredients into the wasabi paste.  Set aside.

2.)  In a large bowl, toss together all of the salad ingredients.  Can be served room temperature or chilled.  On each plate, add a large handful of washed organic spinach.  Spoon salad mixture over the spinach and drizzle with dressing, then serve.

Mediterranean Chicken-Quinoa Salad

In case you're not following my adventures and interesting article shares on Facebook, I wanted to let you know what Dave and I are up to for Lent.  We have helped launch a 40 day renewal series at our church focusing on renewing the temple God gave you -- your body!  We're already in to the second week, hard to believe!  That link takes you to the website/blog for the 40 day series, and we're also doing in-depth workshops weekly at church.  I invite you to follow along online and make some commitments and sacrifices for yourself (together with your family) this Lenten season.  By tightening your focus, you will grow closer to Him.

In case you missed it, here is the post where I shared the recipes I made for the kick-off workshop the Sunday before Ash Wednesday.  I threw together a few new recipes for the event, and all are listed in that post, so don't miss out!!!

And I just can't help but share one of those new recipes right here, mostly because I am so so satisfied at how it turned out, but also because I literally threw ingredients into a bowl at 3am, stirred it, put it in the fridge and rolled in to bed.  Didn't even taste test along the way, I was so dang tired.  Well this new on-a-whim salad turned heads and wowed even the kiddos!  Can you say "show stopper!?!"  Lunch, dinner, snack...it's perfect!

Mediterranean Chicken-Quinoa Salad
Makes 4 Servings

1 cup dry quinoa
2 cups sodium-free vegetable stock
3 cups cooked chicken, diced
1/2 cup red onion, diced
3/4 cup cucumber, diced
1/2 cup artichoke hearts, diced
1/4 cup red wine vinegar
1/4 cup fresh lemon juice
1/3 cup olive oil
3 garlic cloves, minced
1 Tbsp dried oregano
1/4 cup dried parsley flakes
1 tsp sea salt
1/2 tsp fresh black pepper

1.)  Bring vegetable stock to a boil in a large pot.  Under cold running water, rinse quinoa until water runs clear.  Add to boiling stock.  Lower heat and cover at a simmer.  Let cook for about 20 minutes, or until all liquid is absorbed.

2.)  Remove from heat.  Fluff with a fork.  In a large bowl, add quinoa, chicken, onion, cucumber, and artichoke.  (Is also great with added capers, tomatoes or garbanzo beans.)

3.)  In a small bowl, whisk together vinegar, lemon juice, olive oil, garlic, oregano, parsley, sea salt, and pepper.  Pour over quinoa mixture and toss to coat.  Serve warm or cold.

Picnic Week: Fresh Carrot Dill Slaw

Picnic Week continues with a fresh Core Plan coleslaw - Carrot Dill Slaw.

Fresh Carrot Dill Slaw
Makes 5 Servings

2 Tbsp fresh lemon juice
2 tsp fresh lemon zest
3 Tbsp olive oil
1 clove garlic, minced
Sea salt, to taste
Fresh ground pepper, to taste
2 cups organic carrot, grated
3 Tbsp fresh dill, chopped
2 Tbsp organic green onion, thinly sliced on bias

Whisk lemon juice, olive oil, garlic, sea salt and pepper in a medium bowl. Add carrots, dill and scallions; toss to coat. Chill 2 hours to over night before serving.

Picnic Week: Spicy Turkey Bean Salad

Picnic Week continues...  This salad is pretty darn yummy!  In my testing stages, I've also tried with chicken instead of turkey which was still really good, but tastes the best with roasted turkey!  Also replaced the olives with diced zucchini and that was good as well, for a different taste.

Spicy Turkey Bean Salad
Makes 8 Servings

DRESSING
1/3 cup Bragg's apple cider vinegar
1/2 tsp sea salt
a little less than 1/2 tsp pure liquid stevia
1/2 tsp dried oregano
1/2 tsp ground cumin
1 large clove garlic, minced
1/2 tsp organic Tabasco sauce, or to taste
1 1/2 cups olive oil

6 handfuls of organic mixed salad greens, rinsed and dried
2 cups organic black beans, rinsed and drained
1 cup organic olives, sliced (I used black and red)
2 cups free-range turkey, cooked and shredded
1 organic avocado, diced
1 Tbsp fresh lemon juice
2 tsp fresh lemon zest
1 Tbsp organic jalapeno pepper, minced
1/3 cup red onion, chopped
1/2 cup raw cheddar cheese, grated

1.)  In blender, add apple cider vinegar, sea salt, stevia, oregano, cumin, garlic, and Tabasco sauce.  Blend on Medium speed until smooth.  While running blender on Medium-Low, drizzle in olive oil until emulsified.

2.)  In a large bowl, add all remaining salad ingredients, tossing to combine.  Pour dressing over the salad and toss until well coated.  Chill for 1-2 hours, then serve immediately.

Picnic Week: Three Bean Salad

Picnic Week continues!  This is my spin on the classic Three Bean Salad.

Three Bean Salad
Makes 10 Servings

2 cups organic green beans (fresh or frozen thawed), 1 inch pieces
2 cups organic yellow beans (fresh or frozen thawed), 1 inch pieces
2 cups organic red kidney beans, rinsed and drained
1/2 cup organic bell pepper (any color), diced
1/2 cup red onion, diced

DRESSING
1/2 cup Bragg's apple cider vinegar
1/3 cup olive oil
1 Tbsp raw honey (OMIT IF ADVANCED PLAN)
16 drops pure liquid stevia
1 tsp sea salt
Fresh pepper, to taste
1-2 pinches fresh thyme leaves (optional)
1 Tbsp organic unsweetened whole-grain mustard (optional)

1.)  Bring a large saucepan of filtered water to boil.  Add in the green and yellow beans and cook until crisp tender, about 5-8 minutes.  Remove from saucepan with a slotted spoon and drop into a bowl of ice water to stop the cooking and refresh.  Drain and spread beans over a clean tea towel or unbleached paper towel to dry.

2.)  In a large bowl, add green, yellow, and kidney beans, bell pepper, and onion.

3.)  In a medium bowl, whisk together the dressing ingredients until smooth.  Pour dressing over bean mixture.  Toss three bean salad well and chill for at least 4 hours.  Stir again before serving.

Picnic Week: Apple-Cherry Slaw

Welcome to Picnic Recipes Week at Healing Cuisine!  I am SO SO excited to share with you some new and some classic picnic recipes that are simple to make and easy to tote!  These will of course fall right under the potluck category as well, which I am always getting emails from you all for new potluck friendly recipes.  So these will arrive just in time for your 4th of July celebrations!  Hope you find some inspiration for your summer events in the upcoming week's worth of recipes!

I'm kicking off Picnic Week with a sweet and tangy Apple-Cherry Slaw!  Enjoy!!

Apple-Cherry Slaw
Makes 8 Servings

DRESSING
1/4 cup Bragg's apple cider vinegar
1/4 cup fresh squeezed orange juice/lemon juice
10 drops pure liquid stevia
2 tsp organic unsweetened Dijon mustard
Dash ground cinnamon
Dash ground nutmeg
1/4 tsp sea salt
1/3 cup olive oil

SLAW
4 cups organic red cabbage, shredded
2 cups organic arugula, rinsed and dried
1 Granny Smith apple, 1 inch thin slices
1/2 cup unsweetened dried cherries, coarsely chopped (can substitute raisins; OMIT IF ADVANCED PLAN)
1/4 cup red onion, thinly sliced
1/3 cup raw walnuts, coarsely chopped

1.)  In a large bowl, whisk together apple cider vinegar, orange juice, stevia, mustard, cinnamon, nutmeg, and sea salt until smooth.  While briskly whisking, stream in olive oil until dressing is emulsified.

2.)  Add remaining salad ingredients to bowl.  Toss well to coat.  Chill for up to 2 hours before serving for maximum crispness.  If making in advance, wait to add the Granny Smith apple and arugula until just before serving.

Zucchini Pasta Chicken Salad

Get out your julienne spiralizer!  It's time to make a healthy serving of today's recipe!  It gets better day after day as you eat the leftovers from your fridge, so I usually double this recipe.  I use my spiralizer on the thinest noodles setting, but you could make them any thickness that you prefer.

Spiralized Thin Zucchini Noodles

Zucchini Pasta Chicken Salad
Makes 4 Servings

2 medium organic zuccchinis
2 medium organic yellow squash
1 organic tomato, diced
1 cup black olives, diced (preservative free)
1 lb free-range chicken, cooked and shredded
1/4 cup fresh parsley, chopped

DRESSING
1/3 cup olive oil
1 Tbsp Bragg's apple cider vinegar
Juice of half a lemon
1/2 tsp dried basil
1 tsp organic unsweetened mustard
Sea salt and fresh pepper, to taste

1.)  Using your spiralizer, make noodles out of the zucchinis and yellow squash.  (TIP:  Keep the zucchini and squash cores for soups/stocks or stir fry dishes.)

2.)  In a large sauce pan, bring a few cups of water to boil.  Place steam in bottom of pan and steam the zucchini and squash noodles for about 5 minutes or until tender.  Remove from heat and drain.

3.)  Toss together the noodles, chicken, tomatoes, olives, and parsley.

4.)  In a small bowl, whisk together the dressing ingredients.  Pour over the salad and toss to combine.  Enjoy warm or chill for a few hours before serving.

6 Ways to Dress Up Asparagus

Ahhhhhhh, spring is officially here!  I love walking into the grocery store to see a well stocked shelf of fresh, organic asparagus spears!  It is one of my most favorite veggies, and I certainly eat my fill of it while it's in season these next few months, and then I miss it the rest of the year.  *tear*  This year I plan to buy some in bulk and freeze for use thru the fall.  Hoping to find a fabulous farmer's market in Charlotte next month when we get moved and settled.

When purchasing asparagus, you want to be sure the tips are bright green and tightly closed.   Dark green or black and mushed tips is evidence of oxidation, meaning the asparagus is not fresh.  You'll also want to examine each spear in the bunch, testing for crisp rigidity and bright green color.  Be sure the skin of each spear is unwrinkled and firm.  The best tasting and best texture will come from spears that are thin to fairly thin in diameter.  This isn't to say you can't enjoy a thick bunch of asparagus, just that they'll be a bit stringy and are probably more suited for a stir fry or dish that calls for them to be diced.  These tests will ensure a fresh product potent in nutrients!

Once you get your asparagus bunch home, it is important to store it properly to keep it fresh with valuable nutrients intact.  Trim about a half inch off the bottom ends and place standing up, cut end down, in a glass of 1 inch fresh water.  Store in fridge until ready to use.

When ready to prepare your asparagus, there is a magical little trick to always remember that will ensure you and your guests have tender asparagus all the way thru.  The most tender part of the spear is the tip.  As the stalk gets thicker, it gets tougher.   There is a magic point somewhere between the tip and the end of the asparagus that separates "tasty-tender" from "icky-tough."  Every bunch of asparagus is different.  While you may not know where this breaking point is, but your asparagus does.

Hold your asparagus at both ends.  Gently bend the asparagus until it snaps.  The magic is in that it will naturally break at a point of resistance, and that point is where the stem is too tough to be enjoyable.   Do this for all your asparagus.  Simple as that, and so worth the two minutes worth of energy!  Your dish will taste so much better after performing this step.  And now your asparagus spears are ready to dive into your recipe.

I wanted to share with you six of my favorite ways to serve asparagus.  Hope you enjoy!  If you have your very own favorite way to enjoy asparagus, please share!  We all love recipe sharing around here! :)

Classic Balsamic Asparagus  (my #1 personal favorite way!)
Makes 4 Servings

1 lb organic asparagus, prepped (as detailed above)
1 Tbsp olive oil
Sea salt, to taste
2 Tbsp balsamic vinegar

Spread asparagus on rimmed baking sheet.  Coat with olive oil and sprinkle with sea salt.  Roast at 350 degrees F for 15-20 minutes until crisp tender.  Remove from oven and transfer to serving platter.  Drizzle and coat with balsamic vinegar.  Serve.

Roasted Asparagus with Feta
Makes 6 Servings

2 lbs organic asparagus, prepped
1/4 cup olive oil
4 cloves garlic, minced
1 tsp fresh lemon zest
1/2 tsp dried oregano
1/4 tsp red pepper flakes
Sea salt, to taste
Fresh pepper, to taste
2 Tbsp fresh flat leaf parsley, chopped
4 ounces organic feta cheese, crumbled
Juice of 1 organic lemon

1.)  Preheat oven to 400 degrees F.  In a small saucepan, add olive oil, garlic, lemon zest, oregano, and red pepper flakes.  Heat over Low heat until garlic becomes golden and oil fragrant.  Remove from heat.

2.)  Place asparagus spears on a rimmed baking sheet.  Coat asparagus with infused olive oil.  Season with sea salt and pepper.  Sprinkle with crumbled feta.  Roast for 12-15 minutes.

3.)  Remove from oven.  Sprinkle with parsley and squeeze the lemon over top.  Serve immediately.


Asparagus with Thyme Butter Sauce
Makes 6 Servings

2 cups water (more/less for steaming)
2 lbs organic asparagus, prepped and chopped in half
1/2 cup organic, unsalted butter
2 tsp dried thyme
1/2 tsp sea salt
Fresh pepper, to taste


1.)  In a large saucepan with steamer and lid, get water boiling.  Add asparagus to saucepan, cover, and steam for about 6-8 minutes, until crisp tender.

2.)  Meanwhile, in a heavy medium skillet over Medium-Low heat, cook the butter until it just begins to brown, about 2 minutes.  Remove from heat.  Add the thyme leaves.

3.)  Once asparagus is cooked tender, remove from steamer and coat with thyme butter sauce in skillet.  Season with sea salt and pepper.  Transfer to serving platter and serve warm.

Ginger Sesame Asparagus
Makes 4 Servings

1 Tbsp Bragg's Liquid Aminos
2 tsp raw almond butter
1/2 tsp raw honey
1 tsp sesame oil
1/2 tsp hot sauce
2 cups water (more/less for steaming)
1 lb organic asparagus, prepped and sliced on the diagonal into 2 inch pieces
2 tsp sesame oil
1 tsp sesame seeds
1 1/2 tsp sake
2 tsp fresh ginger, minced or pressed
2 garlic cloves, minced or pressed
1/2 tsp sea salt
1/4 tsp white pepper

1.)  In a small bowl, combine the first 5 ingredients with a fork.  This is homemade Hoisin sauce.  Set aside to allow flavors to combine.

2.)  In a large saucepan with steamer and lid, get water boiling.  Add asparagus to saucepan, cover, and steam for about 6-8 minutes, until crisp tender.  Remove and rinse asparagus in cold water.

3.)  In a large skillet, add 2 teaspoons of sesame oil and warm slightly over Medium heat.  Add sesame seeds to pan and cook until lightly browned, about 4-5 minutes.  Add ginger and garlic and cook 1-2 minutes.  Add the homemade Hoisin sauce and asparagus.  Stir and cook until asparagus is well coated and heated thru, about 2 minutes.  Season with sea salt and white pepper.  Transfer to serving dish and serve.

Asparagus with Mushrooms
Makes 4 Servings

1 lb organic asparagus, prepped and sliced on the diagonal into 2 inch pieces
1/4 cup organic, unsalted butter
1 Tbsp olive oil
2 cups fresh mushrooms, sliced
2 Tbsp unsweetened organic Dijon mustard
1/4 tsp fresh ground black pepper
2 cloves garlic, minced
Sea salt, to taste

1.) In a large saucepan with steamer and lid, get water boiling.  Add asparagus to saucepan, cover, and steam for about 6-8 minutes, until crisp tender.  Remove and rinse asparagus in cold water.


2.)  In a large skillet, heat olive oil and butter over Medium heat.  Add mushrooms and garlic and cook, stirring occasionally, until just cooked and liquid is expelled, about 5-7 minutes.

3.)  Add asparagus,  Dijon mustard, black pepper, and sea salt.  Stir until heated thru.  Serve.

Asparagus Gratin (A MUST TRY!!)
Makes 6 Servings

1 large shallot, finely chopped
2 Tbsp coconut oil
1/2 cup almond meal
1/4 cup organic, unsalted butter
2 lbs organic asparagus, prepped
2 tsp olive oil
1 tsp sea salt
1/4 cup raw Parmesan cheese, freshly grated
1 Tbsp fresh parsley, chopped
1 Tbsp fresh lemon juice

1.) In a small skillet, saute shallot coconut oil over Medium-Low heat until golden, about 6 minutes.  Remove from heat; cool slightly.

2.)  In a large saucepan with steamer and lid, get water boiling.  Add asparagus to saucepan, cover, and steam for about 6-8 minutes, until crisp tender.  Remove and rinse asparagus in cold water.  Place asparagus in shallow glass casserole dish; drizzle with olive oil.

3.)  Preheat broiler.  In medium bowl, using a pastry cutter or fork, cut butter into the almond meal. With a spoon, stir in Parmesan cheese, parsley, lemon juice, shallot mixture, and 1/4 teaspoon sea salt. Sprinkle almond meal mixture over asparagus.  Place dish in broiler 5 inches from heat source.  Broil about 4 minutes or until lightly browned.  Remove from oven and serve immediately.

Black Bean Confetti Salad

Salads, salads, salads... I've been eating so many lately and got myself into a rut!  Finding I'm wanting a week's break from spinach and kale.  So here is what I came up with for lunch today.  Thought it was very delicious, and although a salad, a great change from the usual greens!  But, you could even toss this with salad greens to make it more substantial!

Black Bean Confetti Salad
Makes 4 Servings

2 15-ounce cans organic black beans, drained and rinsed
4 organic bell peppers, a mix of colors, diced
1 organic cucumber, diced
1 organic jalapeno pepper, minced (optional)
1 white onion, diced
Juice of one large lime
3 Tbsp olive oil
1 clove garlic, pressed
1 tsp ground cumin
3/4 tsp sea salt
1/8 tsp cayenne
Handful of fresh cilantro, chopped (optional)
A few spoonfuls of organic Greek yogurt (optional)

Mix beans, bell peppers, cucumber, jalapeno, and onion in a large bowl.  In a separate, smaller bowl, whisk lime juice, olive oil, garlic, cumin, sea salt, cayenne and cilantro into a vinaigrette.  Pour vinaigrette over the bean mixture, toss well to coat, and adjust seasonings to taste.  Spoon into bowl and top with spoonful of Greek yogurt.

And that's what's for lunch today!

How To: Healing Cuisine Mayonnaise & Avocado Mayo!

Per request by my friend Hannah, I'd like to share my two favorite recipes for mayonnaise.  The first is my classic plain version, perfect for sandwiches, wraps, or lettuce wraps.  I've also fallen in love with Avocado Mayo, which is suited perfectly for sandwiches/wraps as well, but also makes a great dip for veggies and chicken tenders (homemade of course)!  So I'll get right to it.

Now, if you've ever tried to make your own mayo before, you've probably had to decide how you were going to make it -- in the blender, with a mixer, or by hand.  Well I've tried them all.  For me, the best tasting and best consistency mayo has come from using my stand mixer.  You can also use a hand mixer if that's all you have, but the stand mixer helps prevent sore arms.  ;)  Some of the problems that occurred for me using the other methods (which are often recommended in cookbooks) were separated mayo and super stiff mayo that you wouldn't want to spread on anything.  So if you're new to this, I recommend starting off with the mixer method and then if you want to try it in the blender or by hand, go for it!  I know some people definitely find success with those as well.

Here is my recipe for plain mayonnaise along with detailed steps to prepare.  A note -- I use mostly grapeseed oil, as it is flavorless.  And I usually add in 1-2 Tbsp of extra virgin olive oil for a tad bit of flavor.  However, you can TOTALLY omit the olive oil if you want to.  I know some people really don't like the taste the mayo has when olive oil is added, because it is such a pungent oil.  And for that reason, I don't make my mayo with solely olive oil, which is why Hannah wrote in asking for this recipe.  Her recipe called only for olive oil, which made for quite the mayonnaise, if you can imagine.  So the grapeseed oil is key here for its neutral taste!

Healing Cuisine Mayonnaise
Makes About 2 Cups

2 large organic free-range eggs, as fresh as you can find, ROOM TEMPERATURE
1 1/4 cups grapeseed oil, room temp
1-2 Tbsp extra virgin olive oil, room temp (optional)
1 Tbsp fresh squeezed lemon juice, room temp
2 tsp white vinegar, room temp
Sea salt, to taste (I usually do 1/2 tsp)
1 tsp mustard powder
A few cracks of black pepper, to taste (optional)

1.)  Into your room temperature mixer bowl, add the eggs, sea salt, lemon juice, vinegar, pepper and mustard.  Using the whip attachment, beat on Medium-High speed until mixture turns light in color, about 3 minutes.

2.)  Add the grapeseed oil *a drop at a time* until you have incorporated about half.  Adding a drop at a time is KEY for proper emulsification.  BE PATIENT, it will be worth it!  You can then add the rest of the grapeseed oil and olive oil in a *slow* stream, keeping an eye on the mixture to see that it's incorporating at the same rate you are adding the oil.  You can use a measuring cup or ladle to add the oil, but I actually prefer to use a squeeze bottle.  I had a little one left over from something, and had the idea to use it for the oil to ensure I was only adding a drop at a time.  Works perfectly with no room for error!

3.)  You're mayonnaise will be ready when the last little bit of oil is incorporated.  Turn of the mixer (which should have been running constantly until now) and give your homemade creation a taste.  You can adjust sea salt and pepper now as needed.  Spoon into a storage bowl or jar.  Use right away or store in fridge up to 3-4 days.  And give yourself a pat on the back for making your own mayo at home! :)

I'll get to the Avocado Mayo in a second... but if you want to jazz up your regular mayo with some flavorings, here are some ideas to stir in (great for party dips or just switching up the norm):

Curry powder
Cayenne pepper
Chili powder
Hot sauce
Bragg liquid aminos (natural alternative to soy sauce)
Wasabi
More lemon/lemon zest
Fresh garlic paste
Dill
Oregano
Cilanto
Thyme
Sage
Basil
Horseradish
Chopped chilies

And on to my yummmmy favorite, Avocado Mayo!

Homemade Avocado Mayo
Makes About 1 1/2 Cups

1 ripe avocado
1/2 cup Healing Cuisine Mayonnaise
1-2 tsp fresh lime juice
3/4 tsp Tabasco sauce (optional)
1 clove garlic, minced (optional)

1.)  In a food processor, puree the avocado with lime juice and optional Tabasco and garlic clove.

2.)  Add in your mayonnaise and blend until well combined.   Enjoy!  You'll love!

Thanks, Hannah, for having me whip up these mayos!  I'm now going to make some Healing Cuisine Chicken Salad with the Avocado Mayo and eat in a lettuce wrap.  YUM.

Green Apple Salad with Almonds

This turned out to be quite the elegant little salad.  We had it as an appetizer to my Chicken with Oranges dinner (recipe coming next!).  A very good pairing, although this salad can stand its own as a lunch and would be great paired with beef as well.  Mmm, I loved it!  And I was so excited to dive in, that I forgot to take a picture.  But trust me, it's worth making!

Green Apple Salad with Almonds

1 cup organic, unsweetened apple juice
1/4 cup Bragg apple cider vinegar, divided
1 shallot, minced
1/4 cup olive oil
1 Tbsp fresh tarragon, torn
1 1/2 tsp spoonable stevia powder
Sea salt to taste
Fresh black pepper to taste
2 organic Granny Smith apples, sliced
3 ribs organic celery, thinly sliced on the bias
1/4 cup raw almonds, coarsely chopped
1 Tbsp fresh chives, chopped
2 oz raw goat cheese
Mix of fresh organic spring greens and spinach

1.)   In small saucepan combine apple juice and 2 Tbsp apple cider vinegar.  Heat to boiling and continue boiling until liquid is reduced by half (about 15 minutes).  Set aside to cool.

2.)  In a small bowl, mix remaining vinegar with the shallots, olive oil, tarragon, spoonable stevia, sea salt and pepper.  Whisk together with fork until stevia dissolves.

3.)  In medium bowl, toss together apples, celery, almonds and chives.  Stir in vinaigrette.

4.)  Assemble salad on small plates, greens first, stacking the apple mixture next.  Sprinkle goat cheese over top.  Drizzle with apple juice reduction and enjoy!

Green Herbed Hummus

Dave and I are huge hummus fans.  We eat a quart of hummus just about every week.  Our top favorites are this recipe for Green Herbed Hummus, Roasted Garlic Hummus, and Roasted Red Pepper Hummus (the classics, right?).  We also rotate in Beet Hummus, Zucchini Hummus, and Broccoli Hummus when we need a break from the chickpeas.

Hummus is a great snack or component to a fabulous lunch!  Full of protein, good fats, antioxidants, it provides you with fuel! :)  We'll eat with zucchini and celery sticks or served over a bed of spinach.  Mmm mmm good!

Green Herbed Hummus
Makes About 2 cups

2 cups of organic chickpeas, rinsed and drained
2 garlic cloves
2 Tbsp raw almond butter
1/4 cup fresh parsley leaves
6 fresh basil leaves
1 organic scallion, chopped
1 Tbsp fresh dill
1-2 Tbsp fresh lemon juice
1/4 tsp cayenne pepper
1/4 tsp sea salt
1/3 cup olive oil

In a food processor or blender, add all ingredients except olive oil.  Pulse until slightly combined.  Run on High speed and stream in olive oil until combined.  Refrigerate 2 hours before serving to allow flavors to mix.

Roasted Pumpkin Seeds - 3 Flavors

It's here!  Pumpkin season!!  Whether you're carving jack-o'-lanterns or making Pumpkin-Coconut Soup, Pumpkin Dip, Pumpkin Bread, Pumpkin Pudding, Pumpkin Bars or Pumpkin Pie, don't forget to save your seeds!  I know in my family, we'd cut open the top of the pumpkin and scoop out the pumpkin innards, seeds and all, into a black garbage bag, never to be seen again.  Well, for all those years we were throwing away some of nature's most nutritious seeds; the pumpkin seeds!

Pumpkin seeds are packed with a great supply of vitamins, minerals and healthy fatty acids.  Considered one of nature's nutritional powerhouses, just 1/4 cup provides a daily dose of phosphorous, magnesium, tryptophan, vitamin K, iron, copper, zinc and healthy fatty acids.  They are also a good protein and fiber source!

Pumpkin seeds can be eaten raw or roasted, shelled or intact.  Simply remove the seeds from the pumpkin, wipe them off and leave them to dry overnight on a baking sheet (I line mine with parchment paper to help absorb moisture).  Once dry, you can then choose whether to use them raw or to roast them.  To keep raw, simply store in an airtight container in the refrigerator for a month or two.  If you choose to roast (3 great recipes below!), remember we want to keep the center of the seed shy from heat to keep all of the nutrients intact.  Thus, we don't want to bake the seeds until they are brown -- this means they've had too much heat and the nutritional value has plummeted, in fact the fats are probably rancid and no longer good for us.  Instead, we want to bake at a low temperature for a short period of time to bake flavor in to the shell only.

And leave on your shells!  Pumpkin seeds with shells have more flavor and a crunchier texture than those without shells.  And the shells contain more fiber to keep your digestive system functioning properly.

Pumpkin seeds can be scattered on salads, used to make hummus, baked in bread or just munched as a snack food.  Some recipes call for "pepitas" which are hulled green pumpkin seeds.  If pepitas are what you prefer, learn how to shell your own seeds here.

On to the recipes!

Simple Salted Pumpkin Seeds

1 cup pumpkin seeds, cleaned and dried 24 hrs
2 tsp olive oil
1 tsp sea salt

Preheat oven to 300 degrees F.  In a medium bowl, mix seeds with olive oil and coat well.  Spread evenly on baking sheet.  Sprinkle with sea salt.  Bake for 15 minutes, stirring every 5 minutes.  Remove from oven, let cool on baking sheet.  Enjoy.

Curried Pumpkin Seeds

1 cup pumpkin seeds, cleaned and dried 24 hrs
1 free-range egg white
2 tsp curry powder
1/2 tsp sea salt

Preheat oven to 300 degrees F.  In a medium bowl, mix pumpkin seeds with all 3 ingredients.  Toss well to coat.  Using a strainer, drain off any excess egg white.  Spread evenly over a baking sheet.  Bake for 15 minutes, stirring every 5 minutes.  Remove from oven.  Carefully taste one seed -- it will be hot, let cool on a separate plate for a minute first.  Taste for seasoning, you  may prefer more curry or sea salt.  Add more to your taste.  Cool and enjoy.

Spiced Pumpkin Seeds

1 cup pumpkin seeds, cleaned and dried 24 hrs
1 Tbsp olive oil
1/2 tsp organic Tabasco sauce (more/less to taste)
1 Tbsp chili powder
1 tsp cayenne pepper
1/2 tsp cumin

Preheat oven to 300 degrees F.  In a medium bowl, mix pumpkin seeds with olive oil and Tabasco sauce.  Toss well to coat.  Spread evenly over a baking sheet.  In a small bowl, combine dried spices. Sprinkle spices over the pumpkin seeds.  Bake for 15 minutes, stirring every 5 minutes.  Remove from oven.  Sprinkle with sea salt to taste.  Cool and enjoy.

Have a happy Halloween everyone!

Quinoa Veggie Salad

Enjoy this super simple warm salad.  I enjoy bringing it to the office with me for lunch, and it also makes a quick side dish along chicken or salmon.  OR, you can stir in shredded chicken or salmon for a new dish!

Quinoa Veggie Salad
Makes 2 Servings

1/4 cup raw almonds, chopped
1/2 cup quinoa
2 tsp coconut oil
2 tsp olive oil
1 organic yellow bell pepper, diced
2 garlic cloves, minced
2 scallions, thinly sliced
1/8 tsp red pepper flakes
1 tsp chopped fresh thyme
1 cup filtered water
1/4 tsp sea salt
1 organic zucchini, diced
1 organic celery stalk, diced
Juice of 1 lime

1.)  Preheat oven to 300 degrees F.  Toast almonds until lightly browned, and fragrant, about 7 minutes. Remove from oven and set aside.  Meanwhile, place quinoa in a fine sieve and rinse under cold filtered water until the water runs clear.  Drain.

2.)  In a medium saucepan, heat coconut oil over Medium heat.  Add bell pepper, garlic, scallions, and red pepper flakes.  Saute until tender, about 6 minutes.

3.)  Stir in quinoa, thyme, filtered water, and 1/4 teaspoon sea salt.  Bring to a boil, reduce to a simmer, cover, and cook 7 minutes.  Stir in zucchini, cover, and cook until quinoa is tender but not mushy, 6 to 8 minutes longer.  Remove the saucepan from heat.

4.)  Stir in celery, almonds, and olive oil, season with sea salt and fluff with a fork.  Serve warm or cold.  Before serving, drizzle with fresh lime juice.

Smashed Chickpea Salad

Smashed Chickpea Salad

2 cups chickpeas, rinsed
2 Tbsp organic black olives, pitted, halved thinly sliced
1 Tbsp red onion, minced
1 Tbsp fresh parsley, chopped
Fresh zest and juice of 1 lemon
1/2 tsp sea salt
Fresh black pepper to taste
2 Tbsp olive oil

Mix everything but the olive oil in a medium bowl.  Very lightly smash the chickpea mixture with the back of a fork or a potato masher. You’re not looking for a hummus-like puree, but something closer to a coarse chop.  Add the olive oil, mix it lightly and enjoy.

You can serve this salad a couple of different ways:  as is, over a bed of fresh salad greens, spread over toasted sprouted bread,  fill a roasted red pepper with it.  Plenty of delicious flavor combinations!

Citrus Beet & Rhubarb Salad

We happened upon some more rhubarb from a friend this week, our lucky day!  Here's a fresh spin on using rhubarb in something other than a dessert.  :)  I was inspired to do this salad from one I had a Good Earth a while back, possibly even last spring.

This salad won't qualify for the Advanced Plan, but it's a refreshing summer salad that Core followers can enjoy.

Beet, Rhubarb, and Orange Salad
Makes 2-3 servings

4 red and/or yellow beets
Sea salt to taste 
2 Tbsp coconut oil

3 c filtered water
2 tsp powdered stevia
1 pound peeled and trimmed rhubarb stalks, cut into 1/2" slices
1/2 tsp orange zest
3 large oranges
2 Tbsp Bragg's apple cider vinegar
1 Tbsp fresh lemon juice
1 Tbsp minced shallot
2 Tbsp olive oil
3 tsp raw honey

10 fresh mint leaves, coarsely chopped

Sea salt to taste
Fresh black pepper to taste
3 c watercress sprigs (or other salad greens)
Top with raw goat cheese (optional, we didn't have any but I bet it'd be good!)

1.)  Preheat oven to 400°F. Place beets on large sheet of foil. Drizzle with 1 tablespoon coconut oil; sprinkle with sea salt.  Wrap beets in foil.  Roast beets until tender when pierced with fork, about 1 hour.  Unwrap and cool beets.  Peel, then chop into bit size pieces.

2.)  Bring 3 cups water, 3 tsp honey, and pinch of sea salt to simmer in large saucepan.  Add chopped rhubarb.  Simmer over medium heat until just tender but still intact, 1 to 2 minutes (do not overcook or rhubarb will be mushy).  Using slotted spoon, transfer rhubarb to platter and cool completely. (Beets and rhubarb can be made a day in advance!)

3.)  Grate enough peel from 1 orange to measure 1/2 teaspoon, transfer to small bowl and reserve for dressing. Segment the oranges, working over the orange zest bowl to catch juices (squeeze membranes to release juice before throwing away). Add orange segments to a separate large mixing bowl.

4.)  In the small bowl, whisk together orange zest, orange juice, apple cider vinegar, lemon juice, minced shallot, stevia, mint leaves and 2 tablespoons olive oil into bowl.  Season dressing with sea salt and pepper.

5.)  Time to plate:  Lay down a bed of watercress.  Add beet mixture on top and garnish with raw goat cheese/pine nuts/slivered almonds if desired.