Warming Red Lentil Soup

Amidst the fall leaning towards eating colors over on the the orange/gold and red offer some preventative care to any soon to be wintering body. This warming red lentil soup is the epitome of nutritious and delicious. The humble red lentil is packed with protein and b vitamins, magnesium and has lots of fiber. Paired up with some orange veggies and tasty spices, this soup only takes about 45 minutes from start to finish.

Use any winter squash in place of the sweet potato. This recipe is really versatile in what you put in the base, before the lentils--It is great topped with fresh parsley or cilantro or any leafy green for an extra green boost, a dollop of sour cream or yogurt. You could add bacon to it! Use what you have and Soups On!

RED LENTIL SOUP

Makes about ~2 quarts

2 T oil/butter- I used bacon grease from breakfast

1 medium onion diced

3 cloves of garlic diced

2” piece of fresh ginger, grated

2 t cinnamon

1 T ground coriander

S & P to taste

3 celery stalks, sliced

2 carrots, diced

1 cup red lentils

6 cups water or broth

In a soup pot saute onions on medium for about 5 minutes, add salt, pepper and garlic, add cinnamon and coriander (and any other spices you’d like). Stir to coat and saute for another 5 minutes, chop up carrots and celery and add along with grated ginger. Turn down to low, cover and let simmer for 5 or some minutes, stirring once or twice. Chop up sweet potato and measure out lentils. Add sweet potato, stir to combine, add lentils, stir to combine, then add the  water/broth, bring to a boil, skim any foam that comes to the top. After 30 secs or so boil, turn down to low and cover, cook for 20 minutes until everything is nice and tender. Could be blended. I went with chunky, topped with quick pickles and parsley.  Yum town!

Golden beet soup

This recipe is a classic result of a USE WHAT YOU HAVE scenario. I was craving Cheese Potato soup (from the Silver Palate Cookbook) and thought I had all the basics. Alas I did not. So I improvised and came up with this truly delicious soup.

Golden beets are a bit more mild tasting than red beets. So if you are a bit weary of beet flavor, you may want to try these golden gems. Beets are loaded with all sorts of minerals, antioxidants and fiber. The vibrant colors of both golden & red beets come from betalains which is a phytonutrient. The betalain in the beets serve up anti-oxident, anti-inflammatory and detoxifying benefits to those who eat them.

RECIPE

1 medium onion, diced

3 medium golden beets, peeled & diced

2 cups yukons potatoes, diced

2 t salt and fresh ground pepper (I plopped 5 whole pepper corns right into the mix)

4 cups broth

1 cup feta

1/4 cup fresh dill, chopped (or more!)

In a soup pot on medium heat warm ~1 T of your choice butter/oil/ghee, add onions, saute 3-4 minutes , stirring occasionally. Add beets, potatoes, salt & pepper stir to coat and let simmer for another 5 minutes or so, stirring occasionally so nothing sticks to the bottom of the pot. Next, add broth, bring to a boil, turn down to low, cover and simmer for 20 minutes.

Remove from heat and let cool 10 or so minutes. Pop it in to a blender and blend until smooth. Pour soup back into soup pot on med-low heat and crumble cheese in, stir to melt and top with fresh dill.

+For some extra protein add 1/2 cup of red lentils and an extra 1 1/2 cups of water+

Sheet Pan Dinner

Turkey meat balls, daikon and Brussels sprouts

Sheet pan dinners rule! They are easy, hearty and healthy and a great way to use up and produce you may have.

Its nice to keep parchment paper on deck to line your baking sheet, mainly for easier clean up.

This delicious sheet pan was loaded with simple turkey meat balls, sliced daikon radish and quartered Brussels sprouts. All of the veggies were tossed together with some olive oil, and Tajin Classic seasoning, salt & pepper.

The turkey meat balls were just turkey, garlic and some seasoning.

5 cloves finely chopped garlic, 1 T of paprika and lots of salt and pepper, hand mixed into a pound of ground turkey. I took small handfuls (yes its pretty sticky) popped them on the lined pan, I am not too particular about shape so they were messy little balls. Then, tossed all the veggies with oil & seasoning, arranged them around the meat balls and baked at 375 for 45 minutes. The Brussels’ skins got nice and crispy, the daikon radish was tender and a bit caramelized (YUM) while the meat was perfectly browned.

FAVORITE SHEET PANS RECIPES

Sheet Pan Chicken Tikka Masala from Smitten Kitchen

Sheet Pan Lemon Herb Lamb & Veggies from Autoimmune Wellness

10 vegetarian sheet pan recipes!

Comfort food

Listening to Unlocking Us on the concept of strong backs and soft fronts.

Sipping on some green tea spiked with Fireside Honey Tonic

Read The stunning The Shape of Collapse

Cooking is therapy for me. I woke up way to early this morning with just about everything on my mind. Reading, writing, a dash of worrying lead me to the garden, to plant 100 cloves of garlic. Then to the kitchen where I cooked up all sorts of goodies to enjoy over the next couple days. Cook once eat many times is what I opt for. Below is a recipe for roasted chicken, healing green soup, chicken & cabbage enchiladas and a basic broth recipe.

FIRST I roasted a chicken. THIS RECIPE is the only one I’ll use from now on.

Next up was the Healing Green Soup, adapted from Autoimmune Wellness’s recipe. This is a client favorite, I make it all year round. Today I made it with a can of coconut milk, fresh turmeric and doubled the amount of ginger and black pepper.

Finely sliced cabbage to braise for enchi filling

Next up were the enchis. Once the chicken was roasted and cooled I scored some delicious juicy meat from it and sauted it up in the cast iron I roasted it in, along with half of a small cabbage. Once the cabbage was cooked, about 10 minutes. I rolled the filling up in gently warmed almond flour tortillas, smothered them with enchi sauce, and cheddar Daiya and baked on 375 for 25 minutes. My suggestion is to get on a first name based with enchis. They really are the best.

Enchis

Once everything was blended and baked. The rest of the roasted chicken parts went into a big pot with water, tons of garlic , turmeric, a chili and a big pinch of pepper corns and a glug of vinegar. I brought that to a slow boil and it will simmer for hours. The longer you simmer it the more minerals and amino acid builders will infuse into the broth. The addition of vinegar softens the bones up a bit so more goodies come out.

Late summer ragout

My uncle Dan and Aunt Susan have one of the most spectacular gardens of all time. It is by far one of my favorite places on Earth. Last weekend I made it up there for a 2020 hello and a stroll through their garden and pastures. We left brimming with garden bounty, including whole giant fennel and kale plant and having a sweet encounter with some baby sheep! eep!

While garnering ideas for all the fennel. I found this gem in the Moosewood Restaurant Favorites beast of a cook book. A gift to our dearest Aunt Pat, in her last summer in Owego, from some of the lovely founder gals of the Moosewood Restaurant, a famous vegetarian spot in Ithaca, NY.

The fennel flavor is so well combined with fresh herbs and orangey broth that even for the most wary of fennel would likely enjoy.

GREEN BEAN, POTATO, and FENNEL RAGOUT

2 leeks ( onions are fine too)

1 medium to large fennel (and fennel frond tops for extra flavor in the broth)

4 cups cubed potatoes

1 pound green beans

several fresh thyme sprigs

2 T olive oil

salt and pepper to taste

1 orange

2 cups fresh tomatoes or one 15 oz can diced tomatoes

generous pinch of saffron

2 T chopped fresh tarragon or 3 T chopped fresh basil

First, prep the veggies. Chop the white and tender greens parts of the leeks (about 1 1/2 cups) cut the fennel bulb into 1/4 in slices and then cut the slices to about an inch long. (2 cups) cut the potatoes into stew sized chunks. Trim the green beans and cut into 2 in pieces (about 3 1/2 cups).

in stew pot, saute the leeks in the oil for 4-5 minutes. stir in the fennel and potatoes and cook for about 2 more minutes, stirring often. Add the water, sprigs of thyme, salt and peppers and green beans, cover and bring to a boil. Reduce to a simmer and cook for 10 minutes, stirring occasionally. While the stew simmers, zest and juice the orange. add the tomatoes, orange zest and saffron, bring back to a simmer and cook until the veggies are tender about 10 minutes. Stir in orange juice, fresh tarragon or basil, and black pepper. Before service discard thyme stems.

___

SEASONAL FALL MENU mix and match these dishes and add on personalized dishes

Weekly menu + breakfast jam

Simple, yet extra nourishing breakfast here.

That yerba mate isn't just mate, it has some dried shiitake mushrooms in it (thanks Choice Teas) AND a big spoonful of molasses for a deeper taste and a nice dose of iron. 

That sandwich, toasted GF New Cascadia bread, smeared with sunflower butter, 2 T ground flax and pepper jammy jam. A PBJ suitable for busy a mama!

A few little upgrades make a classic tea & toast breakfast into something delicious & nourishing.

This week's menu

Huevos rancheros frittata (such a winner!)

Pasta with chicken, snap peas and fresh herbs (used Barillas veggie penne, so pretty & tasty)

Lemony leeks with garbanzo beans & kale

Enchiladas with wild rice

Peach cucumber salad

Roasted red pepper soup

Smoothies

Weekly menu + recipe

We are in the height of summer! And have been enduring some pretty serious heat in Portland over the last couple weeks. The past couple days have brought cloud cover and cooler temperatures, thank goodness! High temperatures are sure to return and we will be ready!

There are ways to beat the heat without just blasting the A/C, which is an option I am very grateful I get to indulge in sometimes! Trips to the river always hit the spot, a nice cold finish to a shower offers sweet relief, frozen smoothie popsicles rule! and cooling salads, such as the one below, are some of the sweetest reprieves.

WATERMELON, FETA, MINT & ARUGULA SALAD

About 4 cups of bite sized watermelon chunks

1/2 cup of crumbled feta cheese (or break down your favorite block, this is my all time fav)

Handful of fresh mint leaves chopped

2 handfuls of arugula

Optional add ons, fresh/frozen peas and/or cucumbers

Combine all ingredients in a bowl, mix it up, taste it, see what it needs, probably a little salt and pepper, maybe not salt, since feta is quite salty. Your call, your salad.

THIS WEEK's MENU

Braised rosemary pork tenderloin, snap pea salad, summer risotto, watermelon feta salad, sausage and veggie tacos, gazpacho and 3 different kinds of smoothies. 

the spread

Snap pea salad, gazpacho & smoothies

Left overs Waldorf salad + enduring the holidays

WALDORF SALAD adapted from the Lost Kitchen

1 apple or 1 pear, cut into 1" cubes

1/4 cup of rasins, currents or gogi berries

1 small fennel bulb, cored and sliced 

2 celery stalks, sliced into half moons

Grated zest & juice from 1/2-1 lemon or orange (depending on how much tang & tart you like)

1/2 cup nuts (walnuts are traditional, use what you have. candied, raw, or roasted)

Up to a cup of left over meat

1/3 cup mayo if making without meat 1/2 cup mayo if using meat

1/3 cup coarsely chopped parsley

salt & pepper to taste

1-2 large handfuls of choice greens. Anything from romaine to kale. Adding some spicy or bitter greens such as arugula or radicchio can make this salad even more complex & delicious.

In a medium bowl, combine the fruit, fennel, celery and lemon juice/zest. Mix up to coat the produce with the lemon. Add in nuts and set aside.

In a larger/serving bowl combine meat, mayo, parsley, salt and pepper, then transfer lemony produce into to the large bowl and stir to combine flavors. Serve on a bed of greens or mix the greens right in.

***

WATER IS THE SOLUTION TO THE DILUTION OF THE POLLUTION-Andrea Nakayma

HYDRATION TIPS

TAKE you body weight in POUNDS, divide that in half and the product is the base amount of OUNCES of water you should drink a day

DRINK an extra 8 OUNCES of water to every 4 OUNCES of alcohol or caffeine

SQUEEZE half a lemon into water in the morning for a nice shot of immune boosting Vitamin C

do your best, you'll feel and see the difference

***

Portland community,

We invite you to our Evening Retreat on December 7th from 6-8. In the heart of the holiday season, envision a nourishing yoga class complimented with healthy nibbles & an elixir. Our hope is you leave refreshed, relaxed, inspired and with warm muscles & belly.

***

A lovely passage from Braiding Sweetgrass by Robin Wall Kimmerer

Today we have gathered and when we look upon the faces around us we see that the cycles of life continue. We have been given the duty to live in balance and harmony with each other and all living things. So now let us ring our minds together as one as we give greeting and thanks to each other a People. Now our minds are one. 

-An excerpt from the Thanksgiving Address known well by the Onondaga Nation

Spring Cauliflower Risotto

Ah Risotto...a classic, versatile and personal favorite comfort food. Arborio rice loves to sip on savory broth. With each sip and stir it gently releases its delightfully creamy starches.

Risotto is so versatile, indeed! There are so many combinations of seasonal ingredients to build on the simple flavor of the Arborio rice to create a tasty and filling meal.

Some favorite risotto combinations:

Parsley, asparagus & shrimp

Sausage, basil, kale & red sauce

Mushrooms, peas, tarragon & sweet potato. 

In these times of faux foods and many substitutions, I hesitate to even call this risotto, but I am going to go for it. Because I am one of those people who eat tacos in a lettuce leaf (corn makes me feel terrible) and often sprinkles Diaya on my enchiladas (also in almond flour wraps).

This recipe was developed for a client who does not eat any grains. It is 100% cauliflower based. When I make it for myself I start with a 1/2 cup of rice and add the cauliflower in once the rice is almost done, mainly for all of it's health benefits.

Cauliflower is loaded with Vitamin C & K, it is a great source of fiber, phytonutrients (where the sulfur is), antioxidants (tames free radicals), and omega-3s, just to name a few. Cauliflower's nutrients are best preserved with minimal cooking and ideally with liquid for a healthy saute/steam. That is why in this recipe I used broth/water instead of a fat.

Spring Cauliflower Risotto Makes ~4 servings

1/2 cup broth/water (divided)

1 head of cauliflower, roughly chopped, then pulsed through a food processor

1 medium onion, finely chopped

2 cloves of garlic, pressed or minced

1 bunch of asparagus, chopped into choice sized

4-5 leaves of fresh mint, finely chopped

Optional :

~3" piece of burdock root, scrubbed, peeled and cut into matchsticks or use a peeler and ribbon it

1/2 pound of chicken sausage

In a medium skillet, on medium heat,  add 1/4 C broth/water cook onions & garlic, stirring occasionally for about 10 minutes. Chop and process the cauliflower. Cauliflower should only be in the processor for about 10-15 seconds. Over processing can release its sulfur, which smells and tastes pretty terrible.

Once the onions and garlic are tender, add the cauliflower,  then add some salt and pepper, stir to combine, add another splash of water or broth and cover and cook for 10 minutes. Stirring 2-3 times. 

Work on prepping the rest of the ingredients. Once cauliflower is cooked, transfer it to a bowl, wipe the skillet, add oil/fat/broth and cook the rest of the ingredients, starting with the chicken if using. Otherwise, if you are going to use burdock, get that going first, cook for about 5 minutes, then add asparagus. Total cook time with the chicken is about 15 minutes, without is about 10. 

Combine everything, toss with the mint, add more salt, pepper and mint to taste. 

Buon appetito!

 

Enchiladas for the win!

Enchiladas are classic yet so versatile and a great choice for week night dinners. Their fillings can use up must-go veggies & meats. Or you can plan ahead for your favorite combinations. Some of our favorites are chipotle chicken & cabbage, or vegetarian style black beans, kale & bell peppers. Recently, I made these because, it is what I had in the fridge and they were amazing!

General recipe:

Preheat oven to 350

1 onion, cut into half moons

2 cloves of garlic, chopped

4-6 oz shiitakes mushrooms, coarsely chopped

1/2 head of cabbage, thinly sliced

Choice seasoning: for these ones I used oregano, red pepper flakes, thyme, salt and pepper

In a medium sized skillet, warm 1 T choice cooking oil (I've been using sunflower a lot lately) over medium heat, toss in onions & garlic and saute for about 5 minutes until onions are tender. Next add seasoning, stir and coat the onions & garlic. Next, add the cabbage and mushrooms and ~1/4 cup of water or broth and cover. This speeds up the cooking process. Cook until veggies are tender about 10 minutes. 

Cashew cream sauce:

1/2 cup raw cashews, soaked in boiling water for ~15 minutes

Rinse and strain cashews, add to a blender along with:

1/4 cup water or broth

 2 T nutritional yeast, juice of half a lemon

 1/2 or whole avocado and blend on high until creamy.

You may need to add a bit more liquid for it to pour, it all depends on how long you soaked the cashews.

I've been using these wraps, as I can't do corn anymore :(

Quickly preheating wraps, either in the microwave or preheating oven makes them easier to work with. My trick is, heat them in the pre-heating oven for about 7 minutes, take them out, wrap them in a dish towel to further steam them and then take one out at a time and fill and gently roll them.

Once filling is cooked and sauce is made, spread a layer of sauce on the bottom of the pan and fill & roll the tortillas. Pack them into your baking pan and bake for 25-30 minutes. ENJOY!

I'm a HUGE fan of this pre-made enchilada sauce.

Kid approved green smoothie

Long weekends call for slow mornings. No doubt I am excited about the school year starting back up next week, but this morning I slept in until 8:30, got up made smoothies, then breakfast burritos/bowls and am finally sitting down to some work at 10:30.

Going with the flow feels so good on a Monday morning.

The structure and routine of school will be good for both my daughter and I to get back into. This summer, without as much structure, and lots of travel we tended to eat meals at different times, based on our sometimes loose, sometimes well planned days. As many of us have noticed, kids do like some structure, they like to know what to expect. It makes them feel safe while they are learning about EVERYTHING.

The expanding minds of our children need an array of whole foods to keep them grounded, growing and good. I get so frustrated when it seems like ALL my daughter wants is fruit and carbs, she does not want things mixed together and ketchup, she wants it on anything savory.

I have to remember that this is just a phase. We model good eating around her, and ask her to try stuff before she knocks it. Remembering back to the first 3 years of how well she ate, I gain a sense of relief.

Smoothies are a great vehicle to get some extra nutrition into ourselves and kids. I love smoothies because they are quick, easy and I can make them a proper meal with the addition of some protein, fat and fruit. I've been making smoothies for years and my family told me today that this is one of the best ever. So well worth sharing.

SMOOTHIE

1 ripe mango

1 ripe banana

3 T Collagen (Hydrolysate)

1 t cardamom

1 1/2 cup of cashew milk

1 date

3 T chia seeds

5 leaves of kale

Pop everything into a blender and blend on high until smooth(ie). Add more liquid for desired consistency.

Life without eggs & a breakfast recipe

This past spring, after having a sore throat for three months (!), I finally got some blood testing done. Low and behold, I have a list of food sensitivities. Corn and egg whites being the most antagonistic. The first week was a breeze and my sore throat subsided in 2 days.

As time went on, I traveled and cooked for my family, I found avoiding all 6 of my food sensitivities very difficult. Even though I know plenty of great recipes that do not include the culprits and knew that I would feel better avoiding them.

Eggs and corn are in A LOT of food items. Corn is a big bummer, as Juanitas corn chips are one of my favorite snack foods of all time and TACOS, the perfect food, no tacos, how will I survive?! Now I proudly eat my tacos on a cabbage or lettuce leaf.

Eggs though are tough. They are in so many baked goods and mayo. My go to morning jam so often included saute of veggies with a soft boiled egg on top. Or a paleo-esque muffin that offered me an awesome protein bang in the morning. 

Now my morning jam is SWEET POTATOES. They are so nutritious & delicious. I'll either roast a couple at the beginning of the week or grate 3-4 of them, and portion them out as desired.

Sweet potatoes are loaded with Vitamin's C & A. And are super high in manganese, which is a trace mineral that aids our bodies in producing sex hormones, and builds our bones and connective tissues. 

BREAKFAST JAM

1 T ghee

1 small onion, diced

2 cloves of garlic, grated or finely chopped

1 t turmeric

Salt & pepper to taste

1 medium sweet potato, grated

3 big leaves of kale

1/2 bunch of fresh parsley (or cilantro)

1/4 cup pepitas (or favorite nut/seed you have on hand)

Your favorite hot sauce

Heat a medium sized skillet over medium heat. Add ghee, once it is melted add onion and garlic. Saute for about 5 minutes. Add salt, pepper and turmeric, stir to coat the onions, then add the grated sweet potato, stir. Add 2 T water, stir and cover for about 5-7 minutes. This speeds up the cooking time. Stir once while steaming. Take lid off after 5-7 minutes, add kale, stir, cover for another 3 or so minutes. Test potatoes, add more water if you'd like to speed up the cooking time, otherwise, watch for sticking and let the pan frying get just tender and brown enough.

Finally add the fresh parsley, stir to combine and serve in a bowl, top with pepitas and your favorite hot sauce, kimchee or sauerkraut. And do your best to make it a good day.