Please browse my blog posts of recipes!
- 1 Tablespoon olive oil
- 3-4 teaspoons chili powder
- 1 teaspoon ground cumin
- 3 onions, chopped
- 2 cloves garlic, minced
- 1 tablespoon minced jalapẽno pepper or
- for less heat and more flavor substitute poblano pepper, to taste
- 1 carrot, graded
- 1 28-oz can and 1 14-oz. can organic tomatoes, chopped with their juices (I use the roasted tomatoes which are delicious, if you can find them.)
- 1 teaspoon brown sugar
- 1 piece Seaweed, such as Wakame*
- 2 15oz. can red kidney beans, drained and rinsed
- 1/3-1/2 cup fine or medium grain bulgur
- ½ cup low yogurt
- 1/3 cup chopped scallions
- ¼ cup fresh cilantro or parsley
In a Dutch oven or a large saucepan, heat oil over medium heat, add spice and sauté for 1-2 minutes—(this intensives the spices) until they are fragrant. Add onions, garlic, carrots and pepper. Sauté for 5-7 minutes—until the onions and carrots are soft. Add tomatoes with their juice and the teaspoon of brown sugar. Toss in your Wakame. Cook for 5 minutes over high heat. Stir in beans and bulgur, and reduce heat to low. Simmer the chili uncovered for 15 minutes, or until thickened. Serve with a dollop of yogurt, scallions and cilantro or parsley on the side.
In traditional Chinese healing, sea vegetables correspond to the winter season and to the kidneys, adrenal glands, bladder and reproductive organs. The strengthening, balancing and cleansing properties of sea vegetables are known to help these organs as well as the hair, skin and nails. Sea vegetables (or seaweeds) provide a variety of minerals and vitamins, including calcium, iron and iodine, and can help balance hormone and thyroid levels in the body. Eating too many processed foods or foods grown in mineral-depleted soil can result in a lack of minerals in the body, leading to cravings for salty or sugary foods. Adding sea vegetables to your diet can help balance your energy levels and alleviate cravings.
Adapted from Eating Well, 1992
One of my favorite things growing up was fresh homegrown blueberries. I especially loved finding the large, plump, juicy blueberries, and eating them one by one right off the bush in the backyard; there is nothing better and somehow they always signaled the ending of summer and the return to school. —Somewhere around the first part of August the blueberry bushes gave way to bountiful luscious berries. That was many years ago and I do not live in the Northwest anymore but blueberries from the Northwest have flooded the stores and not only brought back those memories, but still remain one of my favorite berries!
What I didn’t know then, but share with you now, are blueberries also support the lung, spleen and stomach meridians. They are a cooling food and one that helps clear out toxins. Blueberries are the best source for anthocyanidin (compounds which protect blood vessels against cholesterol buildup) and antioxidants that help slow and prevent cell deterioration. They also support eye function and help protect against age-related macular degeneration. They help with both constipation and diarrhea and are therapeutic for varicose veins, hemorrhoids, and peptic ulcers. They have both antiviral and bacteria-fighting capabilities and are useful in countering urinary tract infections. Blueberries are a great source of vitamin C and fiber.
Truly American, blueberries are a native American plant related to azaleas, rhododendrons, huckleberries (another favorite) and cranberries. I still love to eat them plain– right out of the plastic container now—for dessert or make fresh muffins for a Sunday morning treat. They are also a great addition to smoothies.
For a delicious Summer Smoothie try this Blueberry-watermelon twist:
- 1 cup watermelon chunks
- 1 cup blueberries
- 1/3-1/2 cup yogurt (I use the non-dairy So Delicious made with coconut brand)
- 2 Tsp. raw organic pumpkin seeds
Place in your vitamin to combine ~ Enjoy!
OR . . .for a special treat fresh hot muffins!
Blueberry Muffins out of Grandma Rose’s Book of Sinfully Delicious snacks, nibbles, noshes and other delights, Portland Oregon
- 5 cups flour (2 ½)
- 1 cup sweet butter (1/2), room temperature,
- 4 cups fresh blueberries (2)
- 1 ½ cups sugar (3/4)
- 1 tsp. salt (1/2)
- 5 extra-large eggs (2)
- 1 T. baking powder (1 ½ tsp.)
- 2 cups sour cream (1)
- 2 tsp. baking soda (1)
Preheat oven to 425˚F. Grease standard-size muffin tins. Sift the flour and put 1 cup of it over the blueberries. To the balance of the flour, add salt and bakinga large bowl, cream the butter and add the sugar and eggs, one at a time, beating after each egg. Gradually stir in the remaining flour and the sour cream, to which you have added the baking soda. Don’t beat the muffin batter at this point, simply stir. Fold in the blueberries. Put a heaping tablespoon of batter into each muffin cup. Bake at 425˚F. for 20 minutes. Reduce heat to 375˚F.f and bake until the muffins feel solid and are golden brown, for about 20 minutes more.
Cathy’s notes: I usually make half of this recipe. It has been one of my favorites over the years. Amounts are shown in (parentheses) to the right. Half recipe makes approx. 18 muffins. Also, I bake these muffins at 350˚F. for about 20 minutes. They are delicious—especially now that the blueberries are in season. The muffins shown in the picture, I substituted spelt flour instead of all-purpose to make them gluten free, and used a Turbinado sugar which gives them a darker heartier muffin, but one that is nevertheless very tasty!
I am more apt to think of Watermelon at picnics or seed spitting contests at camp or a lively family reunion or used to entertain the kids. But, watermelon is a great addition to our diet—especially as the weather gets warm and we enjoy our summer days. Their high water content makes them good refreshments on the hot days as it is considered an “cold” food and one that treats the bladder, heart and stomach meridians.
Who knew, watermelons are native to Africa, and were considered a valuable and portable source of water for desert situations and when natural water supplies were contaminated. Watermelons were cultivated in Egypt and India as far back as 2500 B.C. as evidenced in ancient hieroglyphics.
Watermelon contains Vitamins A and C, iron, and potassium. Surprisingly, the red watery fruit has only half the sugar of an apple, but often times tastes much sweeter because sugar is its main taste-producing element—the rest of course—water!
Watermelon relieves thirst, mental depression, and edema and it induces urination. It is a good source of lycopene and is great for one’s vision.
Add watermelons to salad, salsa or juice them. Watermelon is refreshing and nourishing any day. Try to make it a regular part of your diet, especially while in season. Check out the Watermelon Cooler and smoothie. But most of all indulge–and smile as you enjoy a summertime fruit that not only tastes good, but is good for you!
- 1 2-inch slice of watermelon
- 1/2 cup of fresh organic strawberries
- 1/4 fresh fennel bulb
- 1 lemon
- mint for garnish
Using your juicer, process watermelon, strawberries, fennel and lemon. Stir and pour into a glass. Adjust ingredients accordingly to the number being served! This recipe serves one.
- 1 cup watermelon chunks
- 1 cup organic blueberries
- 1 cup SO Delicious coconut yogurt
- 2 tbsp. raw pumpkin seeds
Put all ingredients into Vitamix and process.
Enjoy, be well and relax!
- Every part of the watermelon, including the seeds and the rind is edible.
- Watermelons are ideal for the health as they do not contain any fat or cholesterol and are high in fiber content.
- Over 1200 varieties of watermelon are grown in approximately 100 countries across the world.
- Watermelons are very fragile and cannot be harvested with the help of machines. Instead they are carefully tossed by workers on a relay that runs between the fields and the truck.
Firing up my juicer once again, I have begun to explore new recipes. This is a delicious apple-beet juice with lemon, pear and ginger that comes out of a juicing book by Pat Crocker. I was giving a “Sugar Blues” talk at the Hollywood Healing Center and wanted the refreshments to reflect and represent alternatives to the usual fare of snacks. I share one today and give you a few behind the scenes look at the ingredients and what they offer our cells, tissues and well-being. For those unfamiliar with the benefits of juicing it is certainly worth exploration.
- 2 apples
- 1 pear
- 3 beets
- 1/2 lemon
- 1 – 1/2″ piece gingerrroot
Put all ingredients through your juicer. Stir and pour into glasses and enjoy!
Did you know??? This is partial and abbreviated–just to give you an idea what a fresh-organic produce offers . . . who knew!
Beets: are antibacterial, antioxidant, cleansing. They strengthen and nourish the liver and gallbladder. They are an excellent source of potassium and are cleansing for the liver, kidneys and gallbladder.
Apples: are a tonic, digestive, diuretic, detoxifying, cholesterol lowering, anti rheumatic, and liver stimulant. Fresh apples help to cleanse the system, lower blood cholesterol levels. They help to eliminate toxins and are a good source of vitamin A, B, C riboflavin as well as the phytochemicals pectin and boron.
Lemon: this small yellow fruit is amazing. To name a few benefits consider they aid in digestion, act as a laxative and diuretic. They have both antiseptic and antimicrobial properties. Lemons support liver function improve the absorption of minerals, cleanse the blood and are useful in treating high blood pressure.
Ginger: contained in half of all Chinese and Ayurvedic medicines, they were listed as a taxable commodity by the Romans in 200 A.D. How can you begin to incorporate ginger into your modern lifestyle? Ginger is great for nausea. It relieves headaches and arthritis as it is an anti-inflammatory and circulatory stimulant. By increasing circulation, it helps effect a systemic cleansing through the skin, bowels, and kidneys. It also destroys many internal parasites and helps to normalize blood pressure.
Pears: used to energize the stomach, spleen and lungs. The pear is used in the treatment of diabetes, hot cough, gallbladder obstruction and constipation. The pectin in pears reduces serum cholesterol and cleanses the body of environmental and radioactive toxins.
Just as this recipe and these fruits and veggies contain many micro-nutrients that the causal observer fails to notice on first glance,and that I might add are not contained in a particular supplement, whole food nutrition will bring benefits beyond what we think we know about eating healthy. Each recipe and fruit delivers nutritional benefits in the way nothing else can. Our body and its innate wisdom together with Mother Natures innate wisdom provide a much higher vibration for our body than the man-made manufactured “educated” guess that selectively segments one or two nutrients and calls it the next great miracle. Isn’t time we get back to basics? To me they work in such a way to create the symphony and composition of total health and wellness; one that we cannot possible out guess! There seems to be no short-cuts and no magic pill! See if you can begin to open your mind to the possibility of fresh juicing and take your health to the next level!
Travel around the world without leaving home tonight for dinner. I prepare this at least once a month and am surprised when it is a new experience for my guests. It is satisfying for meat eaters and pleases the vegetarians alike.
It’s sort of like eating a taco from Turkey, only instead of ground beef or shredded chicken as the major ingredient, it is chickpeas, a.k.a. garbanzo beans. (I know falafel is certainly something odd sounding and foreign, probably where guacamole was 30+ years ago.) Isn’t it nice to grow and discover new cuisines and dishes!
For those who enjoy history, these ancient legumes date back from Turkey to somewhere around 7,000 B.C. They are a nutrient-dense food and are high in protein, fiber and other nutrients without offering a lot of calories.
This dinner makes a great alternative to the regular fare, and I find it also fun. We’re allowed fun for dinner–right? You can serve this in pita or flat bread and garnish with diced cucumber, tomatoes, chopped parsley or cilantro, hummus and/or tahini. A green salad or quinoa salad makes a fine accompaniment. Or as in the photo, make a great dinner salad and include the falalfel in any capacity you choose. Be creative –drizzle tahini and fresh lemon for dressing. (Or dip them in the tahine, the traditional sesame-seed topping.) The most important ingredient is love. I buy the falafel mix–easy, quick and fresh tasting. Please do remember to fry them in grape seed oil as it is able to withstand the heat without damaging your health. Another time saver is to use a small cookie size scoop with the squeeze-action handles!!
Gluten is a protein found in wheat, barley, rye, and it is hard for many people to digest. Wheat is heavily subsidized, and promoted by the government in things like the food pyramid and it is pretty much everywhere. Breakfast cereals, cookies, cakes and crackers–and of course most bread. Growing up, we always ate whole wheat bread as my Father insisted on it. However, I know I feel much better these days when I avoid gluten. I feel bloated and it seems that it does not support an ideal weight. It often “stuffs me up” making it hard to breathe. Sensitivities also include constipation, or gas. Other related problems are allergies, celiac disease, brain fog, chronic indigestion and candida.
If you think you have a sensitivity–take notice of how you feel when you eat products that contain wheat, rye or barley. Sometimes they occur immediately–sometimes not so immediate. A good test is to remove all wheat and gluten products. Rice pasta, and Oat bread–made with OAT FLOUR are available as substitutes, but you must read labels! Other alternatives include gluten-free grains such as amaranth, brown rice, buckwheat, millet, quinoa, sorghum and teff. –Oh and be careful of those well meaning waiters who offer you a basket of bread upon sitting down at your favorite restaurant–not only is it tempting and hard to resist but it is easy to eat the very gluten you’ve been so good not to eat at home!
Quinoa Applesauce Cake
- 1 ¾ cups quinoa flour
- 1 cup currents
- ½ cup chopped pecans
- ½ tsp. baking soda
- ½ tsp. aluminum-free baking powder
- ½ tsp. salt
- 1/2 tsp. ground cloves
- ½ cup unsalted butter
- 1 cup sugar
- 1 large organic egg
- 2 cups unsweetened, organic applesauce
Preheat oven to 350˚F. Sprinkle ¼ cup of the flour over the currants and nuts and set aside. Blend the baking soda, baking powder, salt, and cloves with the remaining quinoa flour. Separately mix together butter, sugar and the egg. Combine all ingredients, adding the fruit and nuts at the end. Spoon into a prepared 8 x 8 cake pan. (Or three small loaf pans work great also.) Bake or 40 to 45 minutes or until the cake tester inserted in the center comes out clean. The small loaf pans require 27-32 minutes.
This cake is not as sweet as banana bread and is great for those who are sensitive to gluten. The currents and pecans give it a wonderful interesting addition.
Practice cooking? Stretch yourself to try something new this weekend!
The music moved through me. Classic Queen playing, the volume up–and heading into the kitchen to be creative. This was a new recipe for me, but I thought only just to make it before sharing. It was quick to make and I enjoyed every bite. (work well done–right?) Huevos Rancheros is something that would be great to serve for Sunday brunch–filling and satisfying and a break from the regular Sunday fare of bacon and eggs and toast.
Chef notes . . . I placed the black beans in a sauce pan rather than just sliding the black bean mixture aside as noted in the recipe below. I liked the simplicity but chose to add onion, and 2 T. of poblano pepper that I keep frozen in my freezer. If you are unfamiliar, they add flavor without adding heat. Instead of the cheddar cheese, I crumbled organic feta goat cheese. I found and used Mission yellow corn tortillas–because upon reading the ingredients list of many of the other varieties–all contained hydrogenated oil of some kind–and this is another word for trans fat and should not be in our food supply!* I also spooned the black bean mixture on top of the eggs–and served additional salsa on the side. (Living almost 20 years in Texas, including El Paso, I grew fond of salsa with my eggs.)
Prep Time: 5 minutes
Cooking Time: 15 minutes
Yields: 2 servings
- 4 eggs
- 4 tortillas
- 1/2 cup cooked black beans
- 1/2 cup medium salsa
- grated cheddar cheese
- chopped scallions
- chopped parsley or cilantro
- tofu or almond milk cheese
- Heat tortillas in oven or toaster just until soft.
- Warm salsa and black beans in a nonstick pan.
- Move to one side. Crack eggs and cook 3-5 minutes to desired firmness
- Place two warm tortillas side-by-side on a warmed plate and slide eggs and half the salsa and beans onto the tortillas.
- Repeat with remaining eggs.
- Garnish with your choice of topping
*From The New York Times–an Editorial published June 25th, 2005
“As things now stand, the FDA acknowledges that trans fats are unhealthy at any level, and yet maintains that the partially hydrogenated oils that contain them are basically safe. The agency can’t have it both ways.”
Be Well, and in Love and Light,
After listening to a wonderful talk given by Sally Fallon Morell, Nutrition researcher and bestselling author, speaking on one of her favorite topics: “Investigating the USDA Controversies,” I was inspired to make one of my old favorites – a French classic: Quiche Lorraine.
I had shied away from this dish the last few years because of its richness: cheese, meat, cream, eggs. ALL the culprits deemed dangerous and risky today by many? But it seemed, I assessed, artificial, processed, hormone injected, antibiotic raised; genetically engineered, trans-fats and high sugary foods are far more dangerous than a good old traditional time-honored dish.
I sought out a small local organic market and used fresh raw cream, farm fresh organic eggs and cheese. Whether you make the recipe as given below, my suggestion is to use the higher vibrating organic ingredients. The bacon and ham were organic as well. The completed dish received rave reviews by my taste testers Debbie and Randy. My own personal evaluation rated it A+. The finished fare yielded a deliciously light, fluffy, rich, and flavorful; one I will continue to repeat. I think the old White House Chef, René Verdon would be quite pleased. As a personal preference and time saver, I did not choose to put a crust with it. I buttered the dish instead. Everything else was by the book. If you are a vegetarian, broccoli, or asparagus could easily be substituted for the ham and bacon. I will include the crust, if you are so inclined to make it from scratch, which I did years ago.
I enjoyed preparing and serving–and eating this wonderful dish. The coolness of the weather and shorter days seems to lend itself to this soul-satisfying classic cuisine, and something Sally would deem a “nourishing traditional diet.” I share the recipe with you below:
Quiche Lorraine (6 servings per 9-inch pie shell)
CRUST (for 3 pastry shells)
- 4 cups flour
- 2 eggs
- 1 ¼ cups butter
- ½ cup cold water
- 1 teaspoon salt
- Place flour, butter and salt into large bowl and work together with hands until smooth. Add eggs and water and work with hands until of rolling consistency.
- Divide dough into 3 equal portions and refrigerate 2 portions for future use. Roll remaining pastry out on floured pastry board to about ¼ to 1/8 inch thick. Place pastry in a 9-inch pie tin and crimp edges. Refrigerate for 1 hour.
- 8 strips bacon
- 1/2 cup diced Swiss cheese
- 1/4 cup diced ham
- 1 1/2 cups light cream
- 1/2 tsp. salt
- 1/4 tsp. nutmeg
- 1/4 tsp. white pepper
- 4 eggs
- Fry bacon until crisp, and drain. Crush bacon over the bottom of the pie shell.
- Sprinkle Swiss cheese and ham over bacon in pie shell.
- Place cream, spices and eggs in blender container; cover and run on high speed until thoroughly mixed. Pour over bacon, cheese and ham in pie shell. Bake in preheated oven at 350˚ F. for about 30 minutes or until top is golden brown and mixture is set. Serve warm. Enjoy!
What’s New For Breakfast? Eat This Not That – for Healthy Weight Loss!
As the seasons change, I get in the mood for “something” different. My innate senses signaling me to feed my hunger with more satisfying warming foods? Perhaps. So, I am going to give you a cutting edge secret–cook quinoa* for breakfast; pronounced KEEN-wah. I put plums on mine. (recipes to follow) I love the taste. I love that it is quick. And, I love that it “sticks to my ribs” as my Dad used to say. That translates to, I am not starving hungry in an hour! Quinoa also has the highest nutritional profile and cooks the fastest of all grains. It has been grown and consumed for about 8,000 years on the high plains of the Andes Mountains in South America!
Now, if you have to run, scroll down and grab the delicious plum topping to go with your Quinoa. If you’re the scholarly-type read on. I always like to know the why!
Whole grains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin E, and B-complex vitamins. They have been part of our history and a central part of our diet since early civilization. And, unlike highly processed cereals made by Post and Kellogg’s, the body absorbs whole grains SLOWLY, and they provide us sustained, high quality energy, at a steady rate for many hours; not so with the overly processed cereals which enter the bloodstream almost immediately! Unfortunately, this over-processing causes a rapid rise in the glucose levels in the body–and a sugar rush–followed by a crash which always sends me running for something else to eat. 🙁 You too?
Some years ago, in a personal ah-ha moment I was reading the latest best seller on diets and nutrition. The author pointed out that my beloved Grape-Nuts were no better than eating a candy bar for breakfast. WHAT??? I never ate them again, but understood why I was famished shortly after eating my “healthy”breakfast. Post had over-processed all the goodness nature had intended. And, if you are concerned about maintaining your ideal weight, or want to lose a few pounds, eating these over processed cereals that have been damaged and deprived of their natural properties lead to weight gain. ” Simple sugars can lead to weight gain because our cells do not require large amounts of glucose at one time, and extra sugar is stored as fat.” (that includes bagels with cream cheese and muffins too.)
So, cook once–eat twice. Cooked grains keep very well. You can make a big batch on Sunday and eat them all week. And, when we make a connection that healthy, whole foods really make you feel better and lose weight– it becomes a win-win! The choice is always yours!
Breakfast Quinoa Porridge
- ½ cup quinoa porridge, served with 2 halves of Poached Plums and 1/3 cup plum poaching liquid
- Poached Plums
Only mildly sweetened with natural juice, this is a good fruit to have with porridge in the morning, along with some of the poaching liquid to moisten the cereal.
- 5 ripe purple plums or 10 prune plums
- 1 cup pear nectar
- Rinse the plums will and dry. With a small sharp knife, cut the plums in half. Remove the pits.
- Place the plum halves and pear nectar in a medium saucepan. Ass additional water, if needed, to cover. Bring to a simmer and cook just until the plums soften, about 5 minutes.
- Serve warm, at room temperature, or slightly chilled.
Source: The Swiss Secret to Optimal Health
Fall is definitely in the air and warm fruit desserts really just taste wonderful. (One of those experiential memories.) While in Seattle, my sister delivered at huge bag of Gravenstein apples off the tree in her front yard. With Immediate celebration and gratitude to share the bountiful harvest, I set to work making a dessert that I grew up on, and I in turn made for my own family; delicious Apple Crisp. It becomes a favorite for all who taste it and I want to share it with you! For those of you who don’t create in the kitchen very often– it is an activity that can be shared with your kids participating and really takes no culinary skill–just love!
Apple Crisp – the Best!
- 4 cups chopped apples
- ½ tsp. salt
- ¾ cup flour
- 1 tsp. cinnamon
- 1 cup sugar
- ½ cup Butter
Butter a shallow baking dish. Put in the Apples. Sprinkle with salt. Mix the flour, cinnamon and sugar together and rub in the butter until crumbly. Spread over the apples. Sprinkle chopped almonds over the top. Bake uncovered for 45 minutes at 350 degrees. (Serving suggestion: top with a scoop of ice cream or whipped cream on top just before serving!) Enjoy!