HAZEL CLOUD'S POPOVERS

This recipe is a healthy overhaul of my grandmother’s incredibly tasty popovers.

What’s in it

• 3 large cage free organic eggs

• 1 ½ cups coconut milk

• 1 T grass-fed butter, melted

• 1 ½ cups Bobs Red Mills 1:1 baking flour

• 1 t sea salt

• Avocado oil spray to grease the pan

How to Make it

1.    Take the eggs and milk out of the fridge and bring to room temperature

2.    Preheat the oven to 450F

3.    Place the popover pan on a cookie sheet and put in the heating oven

4.    Whisk eggs, milk and melted butter together until frothy (about one minute)

5.    Mix flour and salt together, and sift over egg mixture

6.    Whisk until just combined but don’t over mix, a few small lumps are fine

7.    Remove tray from oven and spray with avocado oil (in and outside the cups)

8.    Fill each cup ½ - ¾ full

9.    Bake 20 minutes then reduce the oven temp to 350F and bake another 15 minutes (do not open the door when you lower the temp, keep the door closed)

10. Remove popovers from the pan and place on a wire rack (to maintain crispness).

11. Put a tiny slit in each bottom to release steam

12. Serve with grass fed or vegan butter

Why it’s HEALTHY

The original recipe had whole milk, vegetable oil, regular flour and table salt. In this healthier version we highly recommend cage free organic eggs which are far healthier than eggs that come from factory farmed hens.  We replace milk with non-dairy coconut milk because all those hormones from pregnant cows can really muck with our hormonal balance. Sea salt is minimally processed and has trace minerals like magnesium. And we recommend Bobs Red Mill Flour as a good gluten free alternative easily substitute in any recipe that calls for traditional flour.

 

 TIPS

1.The most important ingredient is steam. Preheating the pan makes a big difference, as does starting with all of your ingredients at room temperature (this forms an emulsion which traps air). 2. Spoon and level the flour, don’t scoop! 3. Allowing the batter to rest at room temperature while the oven preheats will result in an airier texture (as opposed to chewy). 

 

Spiced Garlic Broccolini

What’s in it

·       3 bunches baby broccoli (for 4 ppl)

·       1/3 cup avocado oil

·       6 garlic cloves, thinly sliced

·       2 t crushed red pepper

·       Freshly ground black pepper and sea salt, to taste

How to Make it

1. Bring a large pot of salted water to a boil.

2. Add the broccolini and cook until bright green. About 5 minutes.

3. Scoop out and save 1/2 cup of the cooking water then drain the broccolini.

4. In a large skillet, heat the avocado oil with the garlic, crushed red pepper and a little black pepper. Cook over moderate heat for 1 minute.

5. Increase the heat to high, add the broccolini and toss it to cover with the oil.

6. Add half of the reserved cooking water and toss occasionally, until the broccolini is crisp-tender, about 2 minutes. You can add a little more of the pasta water if needed. Season with sea salt and (optional) serve with lemon slices.

WHY IT’S HEALTHY

Broccoli is an excellent source of phytochemicals that fight free radical damage and antioxidants that protect cells and the structure of DNA. Broccoli is also loaded with vitamins K and C. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, iron and copper.

Adapted from Jason Travi

Apple Pecan Brussels Sprouts

WHAT’S IN IT

6 pounds Brussels sprouts

2 medium shallots, minced

Sea salt and freshly ground pepper

1 cup white wine

1/4 cup ghee

zest of 1 lemon

1 sweet apple, cored and diced

1 cup pecan pieces

1 t chopped fresh thyme, or 1/3 t dried

1/2 cup grated Zamorano cheese (optional)

HOW TO MAKE IT

1.     Heat the oven to 350 F.

2.     Wash, trim and halve the Brussels Sprouts

3.     In a 13 x 9-inch baking dish, combine the Brussels sprouts, shallots, salt and pepper. Mix together.

4.     Pour the white wine into the dish and place spoonfuls of ghee on top, making sure all areas of the dish have ghee.

5.     Bake uncovered for 30 minutes. Remove from the oven and add the lemon zest, apples, pecans, thyme and (if using) Zamorano. Stir to combine.

6.     Return the dish to the oven for 15–20 minutes, or until sprouts and apple pieces are tender.

WHY IT’S HEALTHY

Brussels sprouts are packed with antioxidants, are an outstanding source of vitamins K and C and a good source of B vitamins minerals, fiber and omega-3s. Brussels sprouts account for more glucosinolate intake than any other food except broccoli. Glucosinolates are important phytonutrients for our health because they are the chemical starting points for a variety of cancer-protective substances. All cruciferous vegetables contain glucosinolates and have great health benefits for this reason. Regularly eating just a one-cup serving of the cruciferous veggie can help lower your risk of cancer, strengthen your bones, protect skin and eye health, aid digestion, fight inflammation, and lower glucose and cholesterol. This recipe adds even more vitamins and fiber with apple and the healthy fats of pecans and ghee. The lemon zest, thyme and shallots bump up the flavor AND provide even more vitamins and minerals to help aid the immune system and benefit the whole body.

*recipe from Dr. Josh Axe

Balsamic Mushrooms

WHAT’S IN IT

·        One-pound mushrooms

·        2 T avocado oil

·       1 t dried marjoram

·       ½ t cumin

·       ½ t freshly ground pepper

·       ¼ t sea salt

·       1 T nutritional yeast

·       2 T balsamic vinegar

·       Optional – ¼ cup feta cheese

HOW TO MAKE IT

1.     Preheat oven to 450 degrees

2.     In a large bowl, mix the oil, spices, salt and pepper

3.     Add mushrooms and toss to coat

4.     Spread the mushrooms on a large, rimmed baking sheet

5.     Roast for 12 minutes

6.     Remove from the oven and drizzle with the vinegar and mix in the nutritional yeast

7.     Re-spread the mushrooms evenly across the baking sheet

8.     Top with the feta cheese (if using) and bake for five more minutes

WHY IT’S HEALTHY

Mushrooms are packed with fiber, help reduce LDL cholesterol, and lower blood sugars. They’re a great source of Vitamin A providing 97% of your daily needs and are also a great source of plant-based iron. Mushrooms contain a variety of powerful phytochemicals and have been linked to decreased risk of chronic diseases, especially cancer.  Marjoram, while similar to oregano, has a milder flavor. It’s more potent when dried but can also be used fresh. Marjoram has been shown to have several anti-inflammatory and antimicrobial properties. It has been used medicinally to help treat a variety of ailments, including digestive issues, infections, and painful menstruation. Cumin helps aid your digestion, boost your immune system, promote the health of your skin, relieve respiratory conditions, promote detoxification, combat oxidative stress, fight infections and help to prevent diabetes.

Grilled Watermelon & Pineapple

WHAT’S IN IT

• 2 cups seedless watermelon

• 2 cups pineapple

• 1 T tahini

• 1 T lime juice

• 2 T pure maple syrup

• 1 T mint, minced

• Optional - Sea salt to taste

• 4 skewers

HOW TO MAKE IT

1.     Cut the watermelon and pineapple into cubes.

2.     In a bowl whisk together the tahini, lime juice, and maple syrup.

3.     Heat a grill to high. Thread the watermelon and pineapple cubes onto 4 long skewers Brush the fruit with the marinade.

4.     Cook the watermelon pineapple skewers on each side for 2–3 minutes until grill marks form. Remove them from the heat.

5.     Sprinkle with the minced mint and salt, if using, before serving.

WHY IT’S HEALTHY

Watermelon is a super hydrating, high antioxidant food that is a good source of vitamins C and A - both play an important role in maintaining healthy skin. The high water content in watermelon (91%) helps the body to detox and get rid of excess water and fluids. Pineapple is a fantastic source of vitamin C and an excellent source the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. Pure maple syrup contains up to 24 different antioxidants capable of reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases.  It also contains zinc and manganese in fairly high amounts. Zinc can help fight illness and improve immunity since it keeps your level of white blood cells up, while manganese plays a role a crucial role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.

Recipe inspired by Nicole Dandrea-Russert

Black Bean & Corn Salad

WHAT’S IN IT

• 1/2 cup minced red onion

• 2 medium cloves garlic

• 1 15 oz can black beans (BPA free lining)

•   1 cup frozen organic corn, thawed

•   1 large avocado

•   1/2 cup diced red bell pepper

•   2 T pumpkin seeds, coarsely chopped

•   1/4 cup chopped fresh cilantro

•   2 T extra virgin olive oil

•   3 T fresh lemon juice

•   Sea salt and black pepper to taste (optional 1/8 teaspoon cayenne pepper)

HOW TO MAKE IT

Drain and rinse black beans

Mince onions, quarter the tomatoes and dice the pepper

Press or finely chop the garlic cloves

Press garlic and let sit for at least 5 minutes to bring out the health-promoting benefits.

Mix all ingredients together and serve.

This salad will keep for a couple of days and gets more flavorful if you let it marinate for a while.

WHY IT’S HEALTHY

One serving of this salad provides 72% of your daily need of vitamin C and 29% of recommended fiber. One cup of black beans delivers 15 grams of fiber and over 15 grams of protein. Reduced risk of cardiovascular disease has been associated with overall bean and legume intake. Organic corn is a good source of Vitamin C, magnesium, some B vitamins, and potassium. It also supplies a good dose of two antioxidants linked to eye and skin health called zeaxanthin and lutein. Bell peppers help to lower cholesterol levels and contain anti-cancer compounds that can help lower the risk of prostate, breast, lung, and colon cancer. Bell peppers are highly beneficial for the brain and can help to strengthen memory and reduce brain fog. Onions are the richest food source of quercetin which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides. They are also high in vitamin C, folate, biotin and calcium. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, copper. The likelihood of blood vessel damage due to chronic excessive inflammation has been shown to decrease when consumed on a regular basis, and garlic is one of the most powerful foods to lower the risk of cancer. Black Beans ae a g

Cilantro can promote the detoxification of heavy metals, reduce anxiety, improve sleep, lower blood sugar levels, boost your heart health, support your digestion, promote skin health, and fight free radical damage that can lead to a number of degenerative diseases. Lemons are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body. Extra Virgin Olive Oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs. EVOO helps keep blood pressure low and prevent LDL oxidation, and has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage

Inspired by The George Mateljan Foundation

Edamame Bean Salad

WHAT’S IN IT

• 1 can black beans (BPA free can)

• 1 can organic corn (BPA free can)

• 1 bag frozen shelled organic edamame

• 1 red onion, chopped

• 1 bunch cilantro, chopped

• 1 lime, juiced

• 1 T extra virgin olive oil

• Sea salt to taste
  

HOW TO MAKE IT

1. Boil the edamame for about 5-7 minutes and then rinse with cold water
2. Mix all ingredients and toss

WHY IT’S HEALTHY

One cup of black beans delivers 15 grams of fiber and over 15 grams of protein. Reduced risk of cardiovascular disease has been associated with overall bean and legume intake. A cup of edamame can pack up to 17 grams of protein and 8 grams of fiber. Edamame is a great source of manganese, folic acid which works with iron to promote energy, and molybdenum, which acts as a stimulus for enzymes and assists in the breakdown of nutrients for energy. Red onion has sulfur compounds, and studies have shown an inverse association between the frequency of consuming onions and the risk of several common cancers. Onions can also protect against too much LDL cholesterol by limiting the activity of harmful free radicals within blood vessels, lowering oxidative stress, improving blood circulation and blood pressure levels. Cilantro can promote the detoxification of heavy metals, reduce anxiety, improve sleep, lower blood sugar levels, boost your heart health, support your digestion, promote skin health, and fight free radical damage that can lead to a number of degenerative diseases. Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body. Extra Virgin Olive Oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs. EVOO helps keep blood pressure low and prevent LDL oxidation, and has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage

 inspired by vegan food crazy

Mushroom Rice Bowl

WHAT’S IN IT

2 T grass-fed or vegan butter
2 cloves garlic, chopped
1 cup cooked wild rice
2 cups mushrooms, sliced
2 cups spinach
2 T black sesame seeds
1 T tamari

1 T chopped parsley
Black pepper to taste
1 T avocado oil
1 shallot sliced thin
2 tsp Chile powder

HOW TO MAKE IT

1.     Melt the butter over medium-high heat. Add the mushrooms and cook until golden, flip and cook the other side

2.     Add the rice, spinach, sesame seeds, tamari, pepper and parsley. Cook until the spinach is just wilted  

3.     Add the garlic and sauté for about 30 seconds. Remove from the heat and plate.

4.     In a separate pan heat the oil and fry the shallots and Chile powder until crispy and sprinkle on top

WHY IT’S HEALTHY

Mushrooms are packed with fiber, help reduce LDL cholesterol, and lower blood sugars. They’re a great source of Vitamin A providing 97% of your daily needs and are also a great source of plant-based iron. Spinach is a wonderful source of vitamins K, A and folate and a powerful anti-inflammatory. Black sesame seeds are a good source of fiber, omega 3 fatty acids and B vitamins. Garlic has high levels of vitamins and minerals including vitamin C and B-6 and minerals such as selenium, calcium, copper, and iron. Garlic also contains strong antibiotic, anti-fungal and anti-viral properties.

Inspired by vegan food crazy

Thai Quinoa Salad

WHAT’S IN IT

2 cups red cabbage, finely sliced
2 cups shredded carrots
1 bell pepper, finely sliced
2 green onions, chopped
2 cups organic edamame
2 cups cooked quinoa
1 bunch cilantro, chopped

Spicy Peanut Dressing

4 T peanut butter (no sugar added)
2 T tamari
2 T rice wine vinegar
juice of 1 lime
1 knob of fresh ginger, grated or finely minced
1 T garlic paste
1 T sesame oil
2 -3 T sriracha
1 cup hot water

HOW TO MAKE IT

1. Add all of the ingredients for the dressing to a bowl. Start by adding about a 1/4 cup of hot water to the bowl and whisk

2. Continue adding water and whisking until the sauce lightens and gets creamy and smooth.

3. You want it a bit runny to pour over the salad but not too thin.

Taste the sauce and add more sriracha if you want it spicier

WHY IT’S HEALTHY

Quinoa is one of the best complete proteins available. It is a great source of l-lysine, an essential amino acid crucial for a variety of health benefits, from preventing cancer to reducing anxiety.  One cup cooked quinoa has 5 grams of fiber and 8 grams of protein, 58% of your daily manganese requirement and 30% of your daily magnesium requirement. Even though quinoa is high in carbohydrates, it has a low glycemic index, so the carbs are absorbed slowly and can provide sustained energy release. Just one cup of edamame can pack up to 17 grams of protein and 8 grams of fiber. Edamame is a great source of manganese, folic acid which works with iron to promote energy, and molybdenum, which acts as a stimulus for enzymes and assists in the breakdown of nutrients for energy. Cabbage help reduce bad bacteria and promote good friendly bacteria. Carrots provide over 400% of your daily needs for vitamin A, are a good source of vitamin K and contain three nutrients - beta-carotene, lutein, and zeaxanthin - which are all good for eye health. Bell peppers help to lower cholesterol levels and contain anti-cancer compounds that can help lower the risk of prostate, breast, lung, and colon cancer. Bell peppers are highly beneficial for the brain and can help to strengthen memory and reduce brain fog. Garlic has high levels of vitamins and minerals including vitamin C and B-6 and minerals such as selenium, calcium, copper, and iron. Garlic also contains strong antibiotic, anti-fungal and anti-viral properties. Cilantro can promote the detoxification of heavy metals, reduce anxiety, improve sleep, lower blood sugar levels, boost your heart health, support your digestion, promote skin health and fight free radical damage that can lead to a number of degenerative diseases. Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body.

Recipe by vegan crazy

Roasted Cauliflower Cranberry Rice

WHAT’S IN IT       

•  10 oz package organic cauliflower rice

•   ½ cup extra virgin olive oil

•   ½ cup roasted almonds, chopped

• 1/3 cup dried cranberries

• 1 t dried parsley

• 1/2 t dried thyme, divided

• 1 clove minced garlic

• 1 t minced shallot

•  sea salt and black pepper to taste

• 2 t grass-fed or vegan butter

HOW TO MAKE IT                                                    

1.  In a small container with a lid mix the olive oil, parsley, ¼ teaspoon of thyme, garlic, and shallot. Shake well. Let sit for an hour to blend.  

2.  Preheat oven to 400°F

3. Toss cauliflower rice with 1 T* of the oil in large bowl; season with salt and pepper.

4. Spread the rice evenly on parchment paper-lined baking sheet; roast about 25 minutes until lightly browned.

5. Remove from the oven; add butter, the remaining ¼ teaspoon of thyme, almonds and cranberries. Stir to melt the butter and mix in the thyme. Season with salt and pepper. Enjoy this dish warm, at room temp or cold.

*Add 2 T red wine vinegar and 1 t lemon juice to the remaining oil to make salad dressing

WHY IT’S HEALTHY                                                         

Cauliflower is considered by many to be one of the healthiest foods on the planet. It is an excellent source of antioxidants and anti-inflammatory compounds, a great source of vitamin C and good sources of K, folate and B6. Studies demonstrate that cruciferous vegetables like cauliflower are especially useful for preventing breast cancer in addition to colon, liver, lung and stomach cancers. Recent studies have identified over two dozen antioxidant phytonutrients in cranberries which raise the overall antioxidant capacity in our bloodstream and help reduce oxidative stress.  Cranberries are a great source of Vitamin C, manganese and dietary fiber. Almonds help with cholesterol reduction, are beneficial when it comes to weight loss, and are high in Vitamin E, manganese and magnesium. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, iron and copper. Thyme is a good source of vitamins A and C, iron, manganese and calcium. It can help boost your mood, relieve respiratory conditions like sore throat and bronchitis, lower blood pressure and cholesterol levels, and fight cancer cells.

Potato Beet Latkes

WHAT’S IN IT

• 1/4 cup unbleached, Bob’s Red Mill flour

• 2 T corn starch

• ¼ cup chopped onion

• 2 T fresh dill

• 1 cup Russet potato, grated

• 1 cup beet, grated

• 2 T unsweetened nut milk

• ¼ cup extra virgin olive or avocado oil

• Non-dairy sour cream

HOW TO MAKE IT

1.    Grate the potato and beet and squeeze out as much water as possible with a cheesecloth or paper towels. Discard the water.

2.    Mince the onion.

3.    Mix together the flour, corn starch, nut milk, onion, salt and pepper directly with the beet and potato.

4.    Heat oil in a skillet over medium heat.

5.    Form the mixture into balls about the size of a clementine. Flatten into a patty and press the edges together. Try to get it as thin as possible, right before it starts falling apart.

6.    Once the oil is hot, add the patties and press down gently on the top of each with the back of a spatula. Fry for 2-4 minutes and flip when golden. Cook the other side for 2-4 minutes or until golden brown.

7.    Place each patty on a paper towel to soak up excess oil.

8.    Serve with fresh diced dill and non-dairy sour cream.

WHY IT’S SO HEALTHY

Beets are packed with nutrition, including antioxidants that fight cell damage and reduce the risk of heart disease. Beets are a great source of fiber to help control blood sugar levels and maintain a healthy weight and also contain nitrates which help widen blood vessels. The leaves are also super healthy so keep them for your morning smoothie. Beet roots and greens are a good source of folate, a B vitamin especially important during pregnancy, and also a good source of vitamin C, magnesium and potassium. Onions are the richest food source of quercetin which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides. They are also high in vitamin C, folate, biotin and calcium.  Dill can help to ease menstrual cramps, aid digestion, fight infections and lower cholesterol levels. Lastly, we replace the dairy (and the hormones, antibiotics that come with traditional dairy products) with plant-based alternatives.

Maple Walnut Sweet Potatoes

WHAT’S IN IT

• 2-3 large, sweet potatoes

• 2 t avocado oil

• 1 t garlic powder

• 1 t sea salt

• 1 t black pepper

• ½ cup walnuts chopped 

• ¼ cup pure maple syrup

• Sprinkle of cinnamon 

HOW TO MAKE IT

1.     Reheat oven to 400℉

2.     Wash and scrub sweet potatoes. Dry potatoes well.

3.     Cut sweet potatoes in half lengthwise, then cut each half into 4 long strips. Chop each of the strips into small cubes.

4.     Line a baking sheet with parchment paper. Spread potatoes in a single layer and drizzle with 2 teaspoons of avocado oil. Sprinkle with garlic powder, salt, pepper. Toss to coat.

5.     Bake for 25 to 30 minutes or until just a bit crispy, flipping once halfway through to make sure both sides get cooked. Let cool for 5 minutes and add chopped walnuts, drizzle maple syrup and sprinkle with cinnamon. 

WHY IT’S HEALTHY

Sweet Potatoes are one of the oldest vegetables known to humans, having been around since prehistoric times. They are high in fiber (half of which is soluble) and a rich source of powerful antioxidants, vitamin A and potassium. Sweet potatoes also contain quercetin, an anti-inflammatory. Walnuts contain the highest amount of omega 3 fats of any other nuts, which help lower triglycerides, reduce plaque formation, and support brain function. Maple syrup has high levels of beneficial nutrients, antioxidants, and phytochemicals. Please note that using high quality pure maple syrup will make a huge difference. Look for a syrup with a deep rich taste like this one. Cinnamon contains a number of flavonoid compounds that have proven anti-inflammatory benefits.

The Perfect Baked Potato

Crispy on the outside and soft on the inside!

WHAT’S IN IT

•  7-9oz russet potatoes (1 per person)

• 1-2 T avocado oil

• 2 T sea salt

HOW TO MAKE IT

1.     Reheat oven to 450℉

2.     In a shallow bowl, mix salt with ½ cup of water

3.     With a fork prick each potato 3 times on each side

4.     Bathe potatoes in the salt water until moist

5.     Bake potatoes on the middle rack for 45 minutes

6.     Brush each potato with avocado oil and bake for 15 more minutes

7.     Season to your liking with sea salt, pepper, grass fed or vegan butter, fresh herbs, nutritional yeast, even our spiced salad topping

WHY IT’S HEALTHY

Potatoes can get a bad rap, but they provide plenty of antioxidants and nutrients. They are wonderful source of potassium, which is important for building strong bones and supporting heart health and provide about 20% of your daily needs of manganese which is important for bone and nerve health.  Potatoes are a good source of vitamin C, fiber and B vitamins. This recipe uses avocado oil because it is a healthy unrefined oil like extra virgin olive oil but it has a high smoke point – it can be safely used when cooking in temperatures of up to 500℉.

 

Greens & Nectarines

WHAT’S IN IT

• 4 cups arugula

• 2 small romaine heads, chopped

• 3 nectarines

• 1 shallot

• 1 T fresh thyme leaves

• 3 T lemon juice

• 2 T extra virgin olive oil

• 3 T pistachios

• Sea salt and black pepper to taste

HOW TO MAKE IT

1.     Thinly slice the nectarines and hold onto any juice that spills onto your cutting board

2.     Place the first five ingredients in a bowl (along with any nectarine juice) and mix.

3.     Thinly slice the shallot

4.     In a small bowl mix the lemon juice, olive oil, sliced shallot, sea salt and pepper. Add to the salad and toss

5.     Remove the shells from the pistachios and roughly chop

6.     Arrange on a platter and top with chopped pistachios

WHY IT’S HEALTHY

Arugula is one of the most nutrient dense foods you can eat. Its phytochemicals fight free radical damage and slow the aging process. Many of arugula benefits are due to its supply of vital nutrients K, A, and folate. In addition, it’s a good source of the eye-healthy carotenoids lutein and zeaxanthin. Romaine is an excellent source of vitamin K1 which is best known for its blood clotting properties but is also important for bone health. Nectarines are a great source of antioxidants, vitamin C and fiber (and few of us are getting enough fiber). Thyme is super helpful when it comes to relieving sore throats and bronchitis, and it can also help lower blood pressure and cholesterol levels. Lemons are an excellent source of vitamin C.   Pistachios can help boost your energy levels, improve skin and eye health, and contribute to a healthy metabolism. Scientific evidence has shown that pistachio nutrition can have a markedly positive effect on Cholesterol and Heart Health

Recipe inspired by Anthony Williams

Scarborough Fair Carrots

Are you craving sweet carrots to eat? With parsley, sage, rosemary, and thyme? Remember this for those whom you love; bake and serve when ready to dine. 

HOW TO MAKE IT

Preheat oven to 425 degrees. Line baking sheet with parchment paper.

Wash whole carrots, leaving the stems on.  There's no need to peel the skin of spring and early summer carrots, as the slight bitterness we taste in fall and winter carrots is noticeably absent.

Toss carrots with 2 T Avocado oil. Sprinkle with salt, pepper, and sprigs of your favorite herbs - parsley, sage, rosemary, thyme.... Mix gently with hands or spatula to evenly coat carrots.

Roast for 25ish minutes until tender and brown on the outside. Smaller carrots may only need about 20-25 minutes. Larger carrots may need a little more than 30. minutes. Serve the carrots solo, or on a bed of mixed greens with vinaigrette.

Simple Vinaigrette: in a glass jar combine 3/4 cup extra virgin olive oil, 1/4 cup lemon juice, 1 clove crushed garlic, 1/4 t sea salt, 1 t mustard, 1 T chopped parsley, and freshly ground pepper to taste.

WHY IT'S HEALTHY

Carrots have three crucial nutrients - beta carotene, lutein and zeaxanthin -that boost eye health.  One cup of carrots contains 428% of the daily recommended amount of Vitamin A. Parsley does an amazing job alkalizing the body and is great for anything mouth-related such as gum disease, tooth decay, and dry mouth, as it impedes the growth of unproductive microorganisms. Sage contains rosmarinic acid which is an anti-inflammatory compound that can help reduce swelling and inflammation and considered highly beneficial for rheumatoid arthritis, fibromyalgia, asthma, and atherosclerosis.  Rosemary helps alleviate nerve-related conditions, boosts the immune system, fights off bacterial and viral infections, aids respiratory ailments, and can strengthen digestion and improve circulation. Thyme is a natural anti-fungal, can reduce inflammation and pain and has a compound, carvacrol which has been found to have positive effects on improving mood if consumed consistently for just 7 days. It does this by increasing levels of both serotonin and dopamine. 

ENJOY! 

Moo-less Mozzarella

WHAT’S IN IT                                                          

·       ¼ cup tahini

·       1 cup raw cashews

·       1/2 cup water (in addition to the water used for the brine and soaking cashews)

·       3 T tapioca flour

·       1 T nutritional yeast

·       1 ½ t apple cider vinegar

·       1 ¼ t himalayan or sea salt

·       ¼ t garlic powder

HOW TO MAKE IT                                                    

1.     Soak the cashews in a bowl of water for at least three hours, preferably overnight

2.     Fill a medium bowl with water and add ¼ t of the sea salt to create the brine, set aside

3.     Drain the cashews

4. Combine the cashews, remaining sea salt, and the rest of the ingredients in a high speed blender and blend until smooth 

5.     Heat a saucepan over high heat and once the pan is warm, pour in the blended ingredients

6.     Stir, stir, stir - keep stirring until the cheese comes together in a ball (about 5 minutes)

7.     Remove the cheese from the heat

8.     Dip your fingers in water and grab enough of the mozzarella to form into a ball – there should be enough mozzarella to make three or four smaller balls.  Put each ball in the brine

9.     Store the mozzarella balls (in brine) in the refrigerator until ready to use 

WHY IT’S HEALTHY                                                         

A small handful of cashews provide half your daily copper needs.  Copper plays a role in many processes including iron utilization, elimination of free radicals, and development of bone and connective tissue, and the production of the skin. A study published in the British Journal of Nutrition found that people consuming nuts at least 4 times a week showed a 37% reduced risk of coronary heart disease compared to those who never or seldom ate nuts. Each additional serving of nuts per week was associated with an average 8.3% reduced risk of coronary heart disease. Tahini is made from ground sesame seeds which contain substances shown to lower cholesterol, prevent high blood pressure, increase vitamin E supplies, and protect the liver from oxidative damage.

Seared "Parmesan" Zucchini

WHAT’S IN IT

• 1/3 cup pine nuts

• 2 T Nutritional yeast 

• 2 t raw sesame seeds

• 2 small zucchini squash

• 6 basil leaves

• 6 mint leaves

• 2 T vegan butter

• 2 T extra virgin olive oil

HOW TO MAKE IT

1.    Prepare the vegan parmesan by mixing the pine nuts, nutritional yeast and sesame seeds in a food processor.  Store in a glass jar in the fridge for up to a week.

2.    Wash and chop basil and mint.  Set aside.

3.    Cut the ends off the zucchini and halve lengthwise.  Cut enough skin off the other side so the zucchini will lay flat,

4.    Heat a skillet (cast iron if you have one) over medium heat for two minutes.  Add 2 T olive oil and when it simmers, sea salt the zucchini and place salted side down in the oil.

5.    Cook for 3 minutes and flip for 3 more minutes.  Remove from the pan and place on a serving plate.  Repeat until all the zucchini is cooked (if you are using a medium skillet it will be two batches)

6.    While the second batch cooks, heat a skillet over medium heat and add 1 t of freshly ground black pepper.  Let the pepper heat for a minute.

7.    Add 2 T vegan butter and stir until the butter melts.  Add 2 T of the “parmesan” and stir to mix well.  Remove from heat.

8.    Spoon over the seared zucchini and sprinkle with the herbs. 

WHY IT’S HEALTHY

The “parmesan” is super healthy for starters!  Pine nuts have lutein and zeaxanthin - carotenoids with antioxidant properties. Of the hundreds of carotenoids only lutein and zeaxanthin find their way into the macula of our eyes.  In sufficient amounts, they can protect against macular degeneration and glaucoma. Pine nuts are also a great source of magnesium, crucial for hundreds of processes within the body. Sesame seeds contain substances shown to lower cholesterol, prevent high blood pressure, increase vitamin E supplies, and protect the liver from oxidative damage. Zucchini is low in calories, carbs and sugars; and is high in potassium, vitamin A and vitamin C.  One zucchini provides half the recommended daily amount of vitamin C. Some of the flavonoids in basil have been found to protect cell structures as well as chromosomes from radiation and oxygen-based damage. Basil is also a fantastic source of vitamin K, necessary for building bone strength. For women who have passed through menopause and have started to experience unwanted bone loss, vitamin K has clearly been shown to help prevent fractures.

 

 

Wild Blueberry Cranberry Sauce

This delicious, antioxidant rich cranberry sauce alternative can be made and refrigerated for up to three days before Thanksgiving!

WHAT’S IN IT

- 2 cups cranberries, fresh or frozen
- 3/4 cup frozen wild blueberries
- 1 red apple, diced
- 1 t orange zest
- Juice from 1 orange
- 1/3 cup maple syrup
- 2 cinnamon sticks

HOW TO MAKE IT

1. Place all the ingredients in a medium-sized pot and bring to a boil. Lower the heat to a simmer and cook uncovered. Stir every few minutes for 20-30 minutes until the mixture is thick and the berries are soft.

2. Remove the cinnamon sticks.

3. Remove half the mixture from the pot and blend until smooth using an immersion blender. Place back in the pot. (Alternatively, you can leave the sauce chunky or blend it completely.)

4. Let cool before serving. (make ahead and leave in fridge for up to three days)

WHY IT’S HEALTHY

This recipe is loaded with antioxidants. Antioxidants fight harmful free radicals and provide a myriad of health benefits, helping to prevent cell damage, and protect against several types of chronic disease, including cancer, heart disease and diabetes. Recent studies have identified over two dozen antioxidant phytonutrients in cranberries which raise the overall antioxidant capacity in our bloodstream and help reduce oxidative stress.  Cranberries are a great source of Vitamin C, manganese and dietary fiber. Wild Blueberries are an excellent source of Vitamin K and manganese and are especially high in antioxidants. Blueberries are low in calories yet provide 3.6 g of fiber per cup, 14% of your daily fiber needs.  Apples help improve digestion, thanks to their high fiber content. They are also a top source of pectin, which binds to cholesterol in the gastrointestinal tract and slows glucose absorption. Apple polyphenols can increase bacterial populations including the Bifidobacteria species that are so well-known for the metabolic benefits that they can provide for our digestive tract. A single orange provides 93% of your daily vitamin C needs. Maple Syrup adds a little sweetener but has fewer calories and a higher concentration of minerals than honey (both are far far preferable to sugar), including manganese and zinc. Both of these minerals serve as antioxidants, contributing to the quenching of free radicals that can cause cellular damage. These nutrients also contribute to a healthy immune system. According to the ORAC scale, which is used to measure the concentration of antioxidants in different foods, cinnamon ranks No. 7 of all foods, herbs and spices, and higher in antioxidants than other many other herbs and spices.

recipe credit - Anthony William

Sweet Acorn Squash

WHAT’S IN IT

• 1 acorn squash, sliced in half lengthwise and seeds removed

• 1/4 cup chopped walnuts

• 2 dates, pitted and chopped  (or substitute pomegranate seeds, or use both!)

• 2 T unsweetened coconut flakes

• 2 T pure maple syrup

• 2 T almond butter (optional)

HOW TO MAKE IT

1.     Preheat oven to 400F

2.     Place the acorn squash on a baking sheet and bake for 30-35 minutes, or until fork tender.

3.     Place the acorn squash on two separate plates and add dates, walnuts and coconut flakes dividing in half between the two pieces of squash (plus almond butter if you decide to add )

4.     Drizzle the maple syrup over the walnut mix. 

5.     Serve and enjoy!

WHY IT’S HEALTHY

 Despite its high-carb nature, winter squash helps steady the release of sugar and lessens our overall glycemic response to meals. Winter squash varietals have an amazing concentration of carotenoids that can be converted into active forms of vitamin A. Walnuts have a beneficial form of vitamin E  that provides significant protection from heart problems. Phytonutrients found in walnuts are rare and valuable as antioxidants and anti-inflammatory nutrients which may explain the decreased risk of certain cancers—including prostate cancer and breast cancer—in walnut eaters. Walnuts are also an excellent source of omega-3 fatty acids.  Pure maple syrup contains up to 24 different antioxidants capable of reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases.  It also contains zinc and manganese in fairly high amounts. Zinc can help fight illness and improve immunity since it keeps your level of white blood cells up, while manganese plays a role a crucial role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Dark, grade B maple syrup typically contains more beneficial antioxidants than the lighter syrups. Saturated fat in coconut is a medium-chain triglyceride fat, the type that is more easily absorbed and metabolized by the liver and less likely to be stored as fat in your arteries. Coconut is a good source of manganese needed for healthy connective tissue, blood clotting and bone formation. Manganese also plays a role in carbohydrate and fat metabolism, mineral absorption and blood sugar regulation. Other minerals in coconut flakes include calcium, copper, magnesium, potassium and zinc.

Applesauce

SWEET! It’s apple season. We buy so many apples, it’s practically impossible to eat them all. If apples on your counter or in your fridge are beginning to wrinkle, soften and resemble the old lady down the block, take a few minutes to transform them from aging apples to applesauce. Be sure to make enough for leftovers, because once you discover how easy and fast it is to make fresh applesauce, you’ll be wishing apple season never ends. Bonus? The house smells like apple pie!

NOTE: Combine tart Granny Smith apples with a mixture of McIntosh, Fuji, Cortland, Gala, or Jonathan apples for a sweet applesauce that doesn’t need sugar!

WHAT’S IN IT

• 6 - 8 fresh apples peeled, cored and chopped into chunks

• 3/4 - 1 cup organic apple cider or water

• 1 t ground ceylon cinnamon

• pinch nutmeg or cloves

HOW TO MAKE IT

1. In a medium saucepan, combine apples and water.

2. Cover and bring to a low boil.

3. Reduce heat to medium low and simmer for approximately 15 minutes, stirring occasionally. If mixture is too thick, add a smidge of liquid.

4. Add cinnamon, nutmeg and/or cloves, and cook until the mixture has softened - 10 or 15 minutes. Cool, then mash with a potato masher or fork until desired consistency.

WHY IT’S HEALTHY

Apples are so familiar to us (the second most popular fruit after bananas) they are often not given their due in terms of the awesome health benefits they provide. They have dozens of phenols and polyphenols that give us significant levels of antioxidant protection, and are a good source of daily fiber. Cinnamon has anti-inflammatory, antioxidant, antimicrobial, immune-boosting, and heart-protecting properties. Cloves have high amounts of antioxidants, are anti-inflammatory and anti-bacterial (can help with oral diseases like gingivitis) and help digestion.