September 12, 2019
Now is the time to dehydrate that extra garden produce and make this amazing veggie powder to sprinkle on salads, veggies, or to use in soup. Easy peasy – just dehydrate onion, tomatoes, and red peppers separately, grind in your Nutri Bullet or blender and combine to form this great condiment.
Black Fox Farm and Distillery is on Valley Road, and this weekend they are having a Pumpkin Fest! I will be presenting a one hour talk on Managing and/or Healing Depression Naturally, sponsored by Nvigorate and Seabuckthorn Days. 11:30 – 12:30 Saturday September 14.
Signing up for this presentation online gets you in the gate free!
What CAN we do without using drugs to relieve symptoms of depression? Learn how to enhance your quality of life with nutrition and lifestyle changes:
- how macronutrients can have a tremendous impact on your mood and energy level.
- how your gut health affects your brain function.
- how balancing hormones, and supporting thyroid function can relieve symptoms of depression.
- which foods, which combinations of foods, and what quantity of these foods are ideal.
- which foods to avoid, and why.
- how to use supplements and which ones are useful for various symptoms.
Hope to see you this weekend!
September 2, 2019
I know some of you are drowning in zucchini, so I have some ideas for you. My spiralizer makes the greatest curly noodles that are thicker than shredded zucchini. It also works great with the Globe Zucchini!
1 zucchini per person (I like to pick them before they have a large seed cavity)
coconut oil for saute
1 jar organic pasta sauce (Simply Organic, plain is good)
- Saute zucchini in coconut oil on medium very briefly, just until desired firmness is achieved. Do not overcook.
- Place in bowls and add heated tomato sauce, and sprinkle with parmesan to serve.
How easy is that??? Try this easy to make delicious vegetable dish today!
Of course if you are a raw food fan, you may serve the zucchini raw with the toppings.
Zucchini, as you know, makes wonderful muffins and loaves, but have you tried Zucchini Pancakes? Zucchini Medley? Dehydrated Zucchini? Cream of Zucchini Soup? While I had my spiralizer on the counter, I froze 8 bags of the noodles to use in the winter. Squeeze the frozen zucchini before using.
Watch your inbox for two upcoming workshops: Healing Depression Naturally, and The Thyroid Connection.
Enjoy all of those fresh summer veggies!
May 10, 2019
This recipe was originally published in Cook Your Way to Health as Vegetable Appetizers, using 1 cup of gluten-free whole grain flour. As part of a cleanse I was doing this past month, I experimented with using my homemade almond flour, and I’m happy to report that I loved them! Here is my new version:
A nutrient dense breakfast – no grain flour or sugar, great protein, and lots of veggies!
1 medium onion, finely chopped
3 cups finely chopped carrots, broccoli, celery, zucchini and/or mushrooms (you choose)
1 cup almond flour (grind whole raw almonds in Nutri Bullet or blender, or use dehydrated left over almond pulp from making almond milk)
1/2 cup grated old cheddar, or cheese of your choice. I used 1 cup Goat Cheddar.
2 tbsp. parsley
1 tbsp. dill
1/2 tsp. oregano
2 cloves garlic, minced
1/4 cup cold pressed olive oil
4 eggs, slightly beaten
unhulled sesame seeds
- Heat oven to 350 F and oil a 9″ square baking pan.
- Mix all ingredients together and spread into pan. Top with sesame seeds.
- Bake until golden brown, about 40 minutes, cool on a rack.
- Cut into squares and serve.
Great with soup for lunch, and cold in the lunchbox.
Replace toast and jam with this healthy alternative!
March 26, 2019
A huge thank you to all you attended the Heart Health workshop on Saturday March 23rd. I appreciated discussion and questions regarding the material presented. We always have an interesting and inquiring group of people, and it was encouraging to see men attending and supporting their health and their partners. We had a lot of food, and some fun with preparation!
The pasta and legume salad was a hit, so I’ve included the recipe here. The Beet and Cucumber Salad is in Eat Away Illness, and the Cashew Cheese Loaf, Jack Cheese, and Dahl are in Cook Your Way to Health.
Chickpea Pasta Protein Salad
1 cup chickpea rotini pasta
1 cup quinoa spiral pasta
2 cups carrots, diced
1 cup chopped kale or greens (may use frozen)
6 green onions, chopped
1/4 cup Tamari soy sauce
2 T. brown rice vinegar
2 T. toasted sesame oil
pinch unrefined sea salt
2 T. toasted sesame seeds.
Variation: use 1 cup cooked white beans instead of chickpea rotini, and add with step 3.
- Cook chickpea rotini for 9 minutes, rinse, and drain and set aside.
- Cook quinoa spirals with chopped carrots until el dente, approximately 5 minutes.
- Add chopped greens (and beans if using) and return to boil, remove from heat and drain.
- Add green onions and chickpea rotini and combine.
- Make dressing and combine with salad.
- Sprinkle with sesame seeds and serve warm or room temperature.
Note: Today I heard that one participant made this salad with lentils instead of the rotini. Any legume will enhance the amino acid balance of this salad. The picture below is with white beans rather than rotini.
To your heart health;
January 29, 2019
Savor this smooth nutritious soup in this frigid weather. It is -32 here today! I like to make lots of this and have it in the freezer. I sprinkle a few toasted slivered almonds on top and a swirl of organic whipping cream. Yum! Round out your lunch with egg salad on whole grain crackers. Vitamin A, protein, natural fats; a winner all around.
I grew these Waltham Butternuts in my garden last year.
Butternut Squash Soup
Thanks to Claire for this idea. I’ve added my own idea of spices, and I’ve tried it with Turban Squash as well. Still very good, but not as good as with Butternut.
2 tbsp. butter or ghee for dairy-free
2 small onions, chopped
1 stalk celery, chopped
2 cloves garlic, minced
1 medium carrot, chopped
2 medium potatoes, cubed
1 medium butternut squash, peeled and cubed
32 oz. chicken stock
unrefined sea salt and pepper to taste
1 tsp. cumin (used black cumin)
sprinkle of sea veggies
slivered toasted almonds
splash of whipping cream for garnish
- Melt butter or ghee and cook all veggies about 5 minutes in a large saucepan.
- Pour in some chicken stock and the herbs and seasonings and bring to a boil.
- Reduce heat and simmer, covered, about 40 minutes or until veggies are tender.
- Blend until smooth.
- Return to pot, add remaining chicken stock to desired consistency.
- Serve with a sprinkle of almonds and a splash of whipping cream
Coming up in February will be a cooking day on Heart Health and a Women’s Health and Quilting Retreat.
December 4, 2018
Here is a quick and easy way to add cauliflower to your diet. Remember that cruciferous vegetables such as cauliflower are very beneficial in preventing cancer, and when baked or steamed, do not interfere with thyroid function. Costco had a large bag of florets so I have made this twice, and plan to use the remainder of the cauliflower to make Millet Mashed Potatoes, page 136 in Eat Away Illness. We all need some carbs everyday, and millet is gluten-free and easy on the digestion.
Add this to the oven when you are baking potatoes and/or other entrees, and dinner is ready!
1/2 cup raw cashews
2 T. nutritional yeast
1/2 tsp. ground black cumin seed
1/2 tsp. unrefined sea salt
- Wash and slice cauliflower into about 1/2″ thick slices, and place on parchment paper on baking tray.
- Blend remaining ingredients in Nutribullet or blender.
- Brush cauliflower slices with olive oil and sprinkle mixture evenly over slices.
- Bake at 400 F. for 12 – 15 minutes or until desired tenderness.
A BIG thank you to all who attended the Pretty Natural workshop last Friday. We had such fun! Successes, and some interesting results! Orange cookie shaped bath balms were a good laugh. But seriously, the lip balms, deodorants, lotions, rubs, cleansers and foods all seemed to be a hit. I experimented with desserts, and we had the Banana Nut Bread and Peanut Butter Cookies made with dehydrated almond nut pulp, as well as Coconut Protein Bars. Hopefully these will show up in your homes at Christmas in place of some of the flour and sugar cookies so popular at Christmas.
Lotion #1, Lotion #2 with Aloe Vera gel, group shot minus Gwen, and some of the products, including our funny Bath Balms!
Love my group workshops!
November 24, 2018
How about some easy to make super healthy little protein snacks? I have been experimenting with these and found two variations that I like. You will get to sample both if you are coming to the workshop. Friday November 30th from 10:00 – 3:00 we will be learning about how the chemicals in our body products and cleansers affect our brain and our body, and how to replace and make your own natural products. We will also be cooking up a lunch with super nutritious foods, so join us for a fun day in the country! Carpooling available.
|Coconut Lemon Protein Balls
I experimented with different protein powders and when using the Vegan powder, I used a full 1/2 cup of coconut oil, but with the collagen powder, less was needed. The slightly darker balls are made with the vegan protein. I’ve taken someone else’s recipe and made it with a complete amino acid profile. Feel free to eat these little morsels without guilt.
1/4 cup Go Pro goat protein powder
1/4 cup collagen powder
2 tbsp. Coconut flour
Zest of one organic lemon
1/3 cup melted coconut oil
2 tbsp. Lemon juice
2 tbsp. Liquid honey
3/4 cup unsweetened coconut shreds
1. Place protein powder, collagen powder, coconut flour in a bowl.
2. Zest the organic lemon over this mixture, and combine well.
3. Melt the coconut oil, and add the liquid honey and lemon juice.
4. Pour over the flour mixture and combine well.
5. Add the coconut shreds and combine.
6. Roll into small balls and place on a parchment lined cookie sheet in the fridge until well set, about 1/2 hour.
Why not try dipping these in melted 100% cacao baking chocolate mixed with a little honey?
Please call me at 306-244-8890 or 306-997-9797 to register for the workshop. For more info https://eatawayillnessbulletins.wordpress.com/2018/11/07/pretty-natural/