Hoda's Lentil Salad

Like rice, lentils have been a staple in West Asia (often called the Middle East), for many centuries.  Eaten together, they offer a low-fat, nutritious source of complete protein, fiber, iron and other essential minerals.

Glycemic Values

The glycemic index gives us the impact of carbs on our blood sugar levels; the higher a rating, the more it spikes your blood sugar. On a scale where 100 is pure sugar (glucose), white rice has a GI of 64, while lentils are low on the index at 29.

• 2 c. boiled organic Brown Lentils

• 3 organic Scallions, chopped

• 1/2 c. organic Flat Leaf Parsley, chopped

• 1 Tbs. virgin Olive Oil

• 1/2 tsp. Celtic or Himalayan Sea Salt

• 1/2 tsp. Allspice

• 1/4 tsp. Cinnamon

• dash of Black pepper

• Splash of lemon juice (opt.)

Mix all together.  Let sit 15 minutes to blend flavors.  Stir and enjoy served in romaine lettuce leaf boats.

~ Sahtein (double health)! ♥

Hello Brussels. Why so Bitter?

The Case of the  Brussels Sprout

This is not the story of a boy from Brussels and how he wound up in Court....

This is the story of a Sprout accused of being bitter and unfriendly.  The first mention of this sprout is traced to the late 16th century. It is thought to be native to Belgium, specifically to a region near Brussels, after which it was named.

This Sprout is a member of the Brassica family and therefore related to Broccoli and Cabbage. Don't be fooled by its size however! Watch what you say because a Sprout grows up with a bunch of 20 to 40 other Sprouts, on the stem of a plant that grows as high as three feet tall!

These miniature-sized vegetables contain the largest content of anticancer phytochemical compounds such as glucosinolates. Like broccoli, the indole-3-carbinol has been found to reduce cancer growth especially for estrogen dependent cancers (e.g. uterine, breast, cervical).

brussel sprouts

In order to plead the case for this Sprout I lay before you the following:

Character Traits *

• Brussels sprouts can help us avoid chronic, excessive inflammation

• You'll find nearly 100 studies in PubMed (the health research database at the National Library of Medicine in Washington, D.C.) that are focused on Brussels sprouts, and over half of those studies involve the health benefits of this cruciferous vegetable in relationship to cancer

• They provide us with this cholesterol-lowering benefit whether they are raw or cooked. When the cholesterol-lowering ability of steamed Brussels sprouts was compared with the cholesterol-lowering ability of the prescription drug cholestyramine, Brussels sprouts bound 27% as many bile acids

• The fiber content of Brussels sprouts: 4 grams in every cup makes this cruciferous vegetable a natural choice for digestive system support.

• The detox support provided by Brussels sprouts is extensive. There is evidence from human studies that enzyme systems in our cells required for detoxification of cancer-causing substances can be activated by compounds found in Brussels sprouts.

* HealthDiaries.com: 11 Health Benefits of Brussels Sprouts

It Takes Proper Cooking to Bring Out the Sprout's Goodness!

Perfectly cooked Brussels sprouts have a crisp, dense texture and a slightly sweet, bright, and "green" taste. Steaming the Sprouts increases their health benefit potency.

Steam them

Bring a scant 1/2 inch salted water to boil in a large frying pan or saute pan. Add Brussels sprouts, cover, and cook until sprouts are tender to the bite and water has evaporated, about 5-7 minutes (depending on how crisp you like them).

In a Steamer Basket:  Bring about an inch of water to a boil in the bottom of a pot into which your steamer basket or insert fits. Put cleaned Brussels sprouts in the steamer basket, set over the boiling water, cover, and steam until tender to the bite, about 5-7 minutes.

You can toss them with Olive or Coconut Oil, salt and pepper; garlic and lemon; or with Pasta Sauce!

Roast them

brussel-sprouts, roaste

• 1 1/2 lbs. organic Brussels sprouts, ends trimmed and yellow leaves discarded

• 2 Tbs. virgin Olive Oil

• 1 tsp. Sea Salt

• 1/2 tsp. freshly ground Black Pepper

• 1 tsp. Paprika

• 1/2 tsp. organic Garlic Powder or 2 cloves well mashed

• 4 Tbs. lemon juice

Rinse Sprouts trim off ends and place in a large bowl. Blend the spices together with the oil and lemon. Pour this over the sprouts and toss until well coated.

Place in oven proof dish or cookie sheet lined with parchment, and roast at 400ºF for 35 minutes or until lightly golden.

Braise them

Braising, or slow cooking in liquid on the stove, is a great way to elicit Brussels sprouts' natural, nutty flavor.

Lentil Mash and Kale Salad

• 4 Tbs. Extra Virgin Olive Oil

• 1-1/2 c. organic White Onion, chopped

• 1/4 c. organic California Basmati Rice

• 1-1/2 c. hot Green Tea (or boiled Water)

• 3 c. Sprouted Organic Lentils (or parboiled Regular Lentils)

• 1 tsp. Pink Sea Salt (or to taste)

Cumin for garnish is optional.

Heat olive oil in a 1 quart pot over medium heat.  Add onions and sauté for 10 minutes stirring occasionally, until golden. Add tea or water and salt. Simmer on low for 5 minutes.

Add lentils and rice, cover and simmer for 20 minutes if using sprouted lentils (35 minutes if using regular lentils). Stir occasionally so bottom does not stick to pot.

You may need to add a little more water if it looks too dry.  The consistency should be like thick oatmeal. You may use the back of a large spoon to mash some of the lentils for a creamier texture.

Taste, and adjust salt. Sprinkle lightly with cumin if desired.

Accompany the lentils with my Kale salad.

Kale, Tomato and Parsley Salad

• 3 c. organic Kale, chopped

• 1 organic Tomato, diced

• 2 organic Green Onions, chopped

• 1 c. chopped organic Parsley

• 1/4 c. chopped organic Mint

• Juice of 2 Lemons

• 1/2 tsp. Cumin

• 3 Tbs. extra virgin Olive Oil

• 1 tsp. Pink Sea Salt

Mix it all together.

Vidalia Onion Vegan Casserole

It's time to replace the old adage about "An Apple a Day" - with a new one - "An Onion a Day"

While it may not win you more friends, it will relieve inflammatory bowel conditions and boost immune function, break down certain cancer-causing compounds, reduce the body’s absorption of cholesterol, AND also fight fungus!

In Georgia, where

Vidalia onions are cultivated, the mortality rates from stomach cancer are about half the average for the United States. Also, the Chinese rank among the largest population of onion lovers, and guess what?  Their risk of getting stomach cancer is 40 percent lower than it is for people who shy away from them. So let's add onions to our recipes with generous abandon.

Tofu and Vidalia Onion Casserole

Preheat oven to 350ºF, 175ºC.

• 16 oz. Firm organic Tofu, cubed

• 1 Tbs. Extra Virgin Olive Oil

• Cold-pressed organic Coconut Oil (to coat casserole)

• 3 organic Sweet Potatoes, peeled and sliced 1/4"

• 4 c. organic Vidalia Onions, chopped

• 3 c. organic Portobello Mushrooms, sliced

• 1 c. Almond Milk

• 2 Tbs. Brown Rice Flour

• 1 Tbs. Worcestershire Sauce

• Sea Salt, Black Pepper, and Paprika, to taste

• Dash of Cayenne, opt.

Preheat oven to 350°F.

Over medium heat, lightly sauté Tofu in oil and drain on paper towel.

Grease a 2-quart casserole with coconut oil.

Mix milk, rice flour, Worcestershire sauce together.

Layer sliced potatoes, onions, mushrooms. Top with milk mixture and sprinkle with salt, pepper, and paprika.

Bake at 350° for 20 minutes. Serve with whole grains, quinoa, or wild rice Pilaf (1/4 c. serving)

~ To Your Health!

♥

Quick Mini Veggie Wraps

Next time you shop buy two packages of Brown Rice Wrappers and Nori sheets to have on hand. You can improvise with the filling. Use organic, no-sugar-added Peanut Butter for the sauce base.

Mini Veggie Wraps with Peanut Sauce

Note: Add 1 tsp. Lime Juice for more zip.

• 4 sheets Brown Rice Wrappers

• 2 sheets sushi-grade Nori

• 1 1/2 c. organic Zucchini, shredded

• 1 c. organic Carrots, shredded

• 4 organic Scallions, cut into thin strips

• 3/4 c. fresh organic Cilantro, stems trimmed

• 1/2 c. organic Mushrooms, sliced thin

• 1/2 c. organic Red Cabbage, shredded

• 1/4 c. organic Yellow or Red Bel Pepper, thinly sliced

Spicy Peanut Sauce

• 1/4 c. organic, no-sugar-added Peanut Butter

• 3 Tbs. Coconut Aminos or Tamari Sauce

• 2 Tbs. Rice Vinegar

• 2 Tbs. organic ev Olive Oil

• 1 Tbs. raw, organic Honey (Maple syrup for vegan)

• 2 tsp. Sesame Oil

• 2 tsp. organic Garlic, minced

• 2 tsp. Ginger

• 1 tsp. crushed Red Pepper flakes (opt.)

• 2 tsp. Water or Lime juice

Mix all ingredients, whisking until smooth.  (You may add a few crushed peanuts if you so desire.)  Place in a bowl.

To make Nori, go through the same process, but do not dip in water.

 Place on a chopping board or kitchen counter covered with parchment paper.

Spread 2 tsp. of sauce along center, and place up to 3/4 cup of filling (1/6 of each veggie), in layers, on wrap. Fold ends in and roll firmly but carefully, so as not to tear sheet.

Cut into 1-1/2" slices with very sharp knife, and place on serving platter. Do this with remaining sheets or rice wraps. Serve with additional peanut sauce, or Tamari.

~ In Good Health! ♥

Dark Chocolate Black Bean Bars

• 3/4 c. cold-pressed Coconut Oil

• 5 oz. 85% organic Dark Chocolate, broken into pieces

• 2 c. cooked organic Black Beans, drained

• 3 Tbs. organic raw Cocoa Powder

• 3 Tbs. Coconut Flakes (more to taste)

• 1 c. organic Walnuts, roughly chopped

• 1 pinch of Pink Sea Salt

• 2 Free Range Eggs

• 3 Tbs. freshly ground Golden Flax Seeds

• 2/3 c. Birch Xylitol or 1 c. Chicory Root powder

Preheat the oven to 325°F and line an 11-inch square or 8 x 11 baking pan with parchment paper.

Melt the coconut oil on low heat in a medium size pan, add dark chocolate pieces. Stir around until the chocolate is completely melted.

Chocolate Black Bean Bars

Put beans, cacao powder, coconut flakes and 1/2 cup of the walnuts in a blender or a food processor. Blend for one minute or until well chopped, then add the chocolate mixture and blend for one more minute, scraping down sides once.

Chocolate Black Bean Bars6

In a separate bowl, whisk the eggs with an electric mixer for about 2 minutes, add the flax seeds and xylitol and beat for one more minute.

Save 1 tablespoon of egg mixture in a separate cup and pour the rest into the chocolate and bean mixture and process just until incorporated.

Add remaining walnuts and dark chocolate and stir gently with a spatula to blend.

Chocolate Black Bean Bars7

Pour into the baking pan.

Drip the remaining egg mixture on top of the chocolate mixture and use a toothpick or a knife to create a marble effect.

Chocolate Black Bean Bars final

Bake for 25 - 30 minutes depending on size of pan. They might still feel a little soft in the middle when you test with a toothpick, but they will harden when they cool. These are decadently chocolaty!

You can spread a little no-sugar-added raspberry jam on top for variation.

~ Enjoy!  ♥

Roasted Vegetables with Tea Leaves

Roasted Rainbow Vegetables

8 Servings

Ingredients:

• 1 cup chopped Red Cabbage

• 1 cup coarsely chopped Onion

• 3 Zucchini, cut in half lengthwise and sliced 3/4" thick

• 3 Carrots, sliced 3/4" thick

• 1/2 large Eggplant, cut in chunks

• 1 c. Butternut Squash, cut in bite size pieces

• 2 Sweet Potatoes, cut in bite size pieces

• 7 - 8 cloves Garlic cloves, halved if large

• 2 Tbs. Green Tea leaves (soaked)

• 4 Tbs. Olive Oil

• 1 1/2 tsp. Himalayan Sea Salt

• 1/2 tsp. Black Pepper

• 1 tsp. Caraway Seeds

• 1/4 tsp. Cayenne Pepper

Pre-heat oven to 425ºF.

Combine veggies in a large bowl with tea leaves. Add Olive oil and toss to coat thoroughly.

Sprinkle with the spices. Toss again until evenly coated with the spices. Spoon onto 2 baking sheets lined with parchment paper and lightly sprayed with Coconut or Olive oil.

Roast for 20 minutes, then flip with spatula and continue to roast for another 10-15 minutes or until carrots are tender. Adjust seasoning, and serve hot.

Eggplant Caponata

In the Middle East, the Eggplant is referred to as the King of Vegetables due to its versatility and the large number recipes that feature this violet beauty.

Caponata is served cold as an appetizer.  Since it is versatile, I have heated it up and spooned it over hot millet or quinoa cooked in vegetable broth!

Recipe

Serves @ 10 as an appetizer

eggplant muchroom saute

• 2 lbs. organic Eggplant, peeled and diced

• 2 Tbs. Extra Virgin Olive Oil

• 1 c. organic White Onion, small diced

• ½ c. organic Bell Pepper, small diced

• 2 Tbs. Garlic, finely chopped

• 2 c. organic Tomatoes (peeled, seeded, and small diced)

• ¼ c. organic Basil, fresh chopped

• 2 Tbs. Sherry Vinegar

• 1 Tbs. organic Lemon, squeezed

• 1/8 tsp. Monk Fruit powder

• 1 small Green Chili, minced (opt.)

• ¼ c. Green Olives, chopped

• 2 tsp. Black Pepper, coarsely ground

• 1 Head of Green leaf Lettuce

Sauté diced eggplant in olive oil until lightly browned; removed from pan. In the same pan, sauté onions, bell peppers, tomatoes and garlic for 2 minutes (vegetables should still have some texture, and garlic should not brown). Mix everything else together in a large bowl with the cooked vegetables.

Refrigerate overnight.

Serve over a bed of lettuce and surround with toasted whole wheat pita bread triangles, or scoop onto whole wheat Tuscan bread.

capanota

~ Buon Apetito!

♥

Apples and Butternut Squash

Crock Pots are wonderful for easy, everything-in-one-pot meals. I love recipes that combine fruits and vegetables. 

Recipe

This recipe makes a lovely side dish to curries, grilled chicken or fish.

• 1 Tbs. organic grass-fed, Ghee

• 1/2 ts ground Ceylon Cinnamon

• 1/4 tsp ground Nutmeg

• 1 lb organic Butternut squash, peeled, seeded and cut into 1/2-inch cubes (about 5 cups)

• 2 large tart organic Apples, cored, cut into 1/2-inch cubes (4 cups)

• 1/2 organic White Onions, chopped

• 2 Tbs. pure Maple syrup

• 1 Tbs. Balsamic vinegar

Combine spices in a small bowl, and set aside.

Put squash in Crock-pot. Add apples and onion. Sprinkle with spices and add maple syrup.  Stir to combine well.

Cover and cook on LOW for 6 - 7 hours, or until vegetables are tender.  Stir in butter and adjust seasoning just before serving.

~ En Guete! ♥

Zucchini Fudge Brownies

No one will ever guess these brownies are healthy! They are gooey and delicious.

Recipe

• 1 c. organic Black beans, drained

• 1 under-ripe Banana, cut into 5 pieces

• 1/4 c. organic GF Oat or Buckwheat Flour

• 1/4 cup organic Raw Cocoa powder

• 1/4 c. organic Zucchini, shredded

• 1-1/4 tsp. pure Vanilla Extract

• 1/2 - 3/4 tsp. Cinnamon

• 3/4 tsp. Baking Powder

• 1/2 tsp. Baking Soda

• 3 Tbs. Birch Xylitol or 1/4 tsp. Monk Fruit powder

• 3 Tbs. pure Maple Syrup (opt)

• 2 Tbs. brewed Green Tea or Water

• Toasted Pecans (opt.)

Preheat oven to 375º F. Line an 8×8 inch pan with parchment paper and set aside.

Place beans and banana in food processor and pulse until completely mashed.  Add the rest of the ingredients and process until combined, scraping often.

black bean brownies 4

Pour batter into pan, spreading it evenly, and push pecan pieces into batter.

black bean brownies raw

Place pan on middle rack of oven.

Bake for 22-27 minutes, or until edges curl away from paper. The brownies may seem a little gooey, but they harden as they cool. Place pan on a rack and wait 20 minutes before cutting into squares.

Baked Quinoa Falafel

·        2 c. organic Quinoa, uncooked

·        ½ c. organic Red Onion, finely chopped

·        ½ c. organic Green Onion, finely chopped

·        ¼ c. organic Parsley, finely chopped

·        2 Tbs. Cilantro, chopped

·        1 Free Range Egg White

·        1 Tbs. organic Garlic, minced

·        1 tsp. Pink Sea Salt

·        1 tsp. ground Coriander

·        ½ tsp. Black Pepper

·        1 tsp. Cumin

·     ½ tsp. Cayenne

• ¼ c. mixed Olive Oil and Coconut Oil

Line a baking sheet with a lightly oiled piece of parchment paper and preheat oven to 400°F.

Rinse quinoa in a fine sieve.

Bring 1-1/2 quarts of water to a boil. Add and cook quinoa approximately 12-15 minutes.

While the quinoa is cooking, sauté the onions, parsley, and garlic in the olive-coconut oil mixture over medium-low heat until the onions are soft. Do not let oil reach a sizzle!

Transfer to a food processor.

Drain the quinoa, reserving 2 c. of the liquid.

Measure 1-1/2 cups of the quinoa into the food processor along with the spices.  Slowly add enough of the cooking liquid to make a very thick paste.  Scrape down sides as necessary. Discard remaining liquid.

Combine quinoa paste with the rest of the quinoa in a large bowl.  Allow the quinoa to sit until it is thick enough to hold the shape of a patty.

Line a large baking sheet with parchment paper.  Dab a little olive oil on your hands and pat about 2 Tbs. of the quinoa mixture into a 2” patty or use a Falafel mold. Place on prepared baking sheet.  Bake 10 minutes, flip the patties and bake another 6-7 minutes or until lightly browned.

Tahini

Tahini is a source of healthy fatty acids, containing omega-3 and a little omega-6 fatty acids. Getting these from the foods you eat is critical as they are beneficial for your brain and heart.

Tahini will boost thiamine, also known as vitamin B-1. It influences your nervous system, muscles and digestion.

Traditional Tahini Sauce

• 1 c. organic Sesame Tahini

• 2 small Garlic cloves, mashed well with 1/4 tsp. Sea Salt

• 1/4 c. organic Lemon Juice

• 2 Tbs. organic Parsley, chopped

• 1/4 c. + cold Water, enough to give sauce the consistency of Ketchup.

Pour lemon into garlic and salt mixture, and stir well.

Add to Tahini sauce along with 1/4 c. water. Stir.  Tahini will thicken first (due to chemical reaction with lemon juice.)  Keep stirring and adding water in 2 Tbs. increments until consistency is reached.

Add parsley. Will keep for 1 week in refrigerator.

Serving: Use on Falafel, Fish, as a topping on Steamed Veggies, or as a spread on Baked Eggplant and Tomato sandwiches.

Tahini Sauce

Falafel Plate

 ~ Sahtein (double health)! ♥

Power Lunch Ideas

If you read my post entitled Power Breakfast Ideas, then you know figuring out what to eat, especially during treatment, takes energy. Your mind doesn’t need one more thing to worry about.

Ideally, someone can help you with meal prep a few days a week.  Try not to order out because you then lose control of a powerful source of healing. So to help I collected a few simple options to help you ensure you're getting the necessary nutrients to build your immune system and boost your energy.

Sardine or Salmon Salad Niçoise: romaine, arugula and radicchio greens, 3 oz. wild caught cooked salmon, or 3 sardines, sliced tomatoes, cucumber, red bell pepper, 4 kalamata olives, lightly steamed green beans, chives or green onion tops, avocado and either an apple cider vinaigrette or lemon juice and olive oil. Optionally you can add a boiled egg.

Hoda’s Garbanzo Bean Salad: 1 cup cooked garbanzo beans, ¼ c. cooked organic brown Basmati rice, ¼ c, chopped scallions, 2 Tbs. chopped red onion, ¼ c. chopped tomatoes, 1 Tbs. each chopped basil, mint, parsley and ½ - 1 tsp. chopped jalapeno pepper,  Season with a little Himalayan salt, juice of 1 small lemon and 2 Tbs. extra virgin olive oil.

Tabbouleh Lunch: (click here for my recipe) and ½ baked acorn squash, steamed sweet potato with garlic powder and ½ tsp. grass-fed Ghee.

tabbouleh

Tempeh Sloppy Joes: Chopped grilled tempeh mixed with tomato paste, 1 tsp. olive oil, minced garlic (or garlic powder), diced bell pepper, chili powder and a dash of salt. Serve open-face on 1 slice GF bread, with steamed broccoli and beets or carrots. (courtesy of Jeanne Wallace, PhD, CNC)

 Low-carb Pasta Salad:  Use chickpea or lupin flour pasta; add your favorite lightly steamed chopped veggies… like zucchini, squash, red onion, mushrooms… and sliced basil leaves.

In a small pan, mix together ¼ c. tomato paste and ½ cup hot water for the sauce. Add 1 Tbs. organic olive oil, 1/4 tsp. oregano, some garlic powder, 1/8 tsp. black pepper, and a dash of sea salt. (You can make 2 cups and store the rest in the fridge for another meal.)

veggie burrito

 Veggie Wrap: Organic cooked brown rice, organic black beans, avocado, cucumber, broccoli sprouts, scallions, chopped cilantro and onions, wrapped in a sheet of Nori seaweed or whole-grain organic tortilla.  (courtesy of Jeanne Wallace, PhD, CNC)

Tempeh Fingers: Marinated strips of tempeh wrapped in steamed chard leaves, with a baked sweet potato or yam topped with a mixture of 1 Tbs. flax oil, 1 Tbs. nutritional yeast 1 Tbs. chopped chives or green onion and shredded almond cheese.

 Vegetable Curry: Curried veggies over 1/4 c. organic brown basmati rice or chickpeas boiled in green tea with a little cumin. Serve with a cucumber, fresh mint and tomato salad. You may add a Tablespoon or coconut yogurt.

curry

Vegetable Burrito: Mix roasted veggies with organic pinto or black beans, salsa and/or guacamole in a gluten-free tortilla.

Pacific Brand Organic Soup: In a pinch these can be used as a base (tomato, butternut squash, and mushroom varieties).  Add your favorite veggies, beans or whole grains.

Sweet Potato Cakes

1. Did you know that a medium-sized sweet potato contains more than your daily requirement of vitamin A, nearly a third the vitamin C you need, almost 15 percent of your daily dietary fiber intake and 10 percent of the necessary potassium?

2. Did you know that orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene…and that the beta-carotene and vitamin C in these tubers work together to rid the body of cancer-friendly free radicals?

3. Did you also know diabetics can eat sweet potatoes without worry as they have a low glycemic index?

4. How about the fact that they contain Vitamin D which is critical for immune system and overall health, especially for women?

It's important to have some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. This can be 1 Tbs. of virgin olive oil (also recommended for breast cancer suppression) per serving for 4.

Organically grown sweet potatoes are free from the harmful effects of chemical fertilizers, pesticides and inorganic sprays. They cook relatively quickly and are rather versatile, lending themselves both to sweet or savory dishes.

Below is a recipe I adapted from Plenty: Vibrant Recipes from London's Ottolenghi ,

so it fits in with our Anti-Cancer Diet.  Instead of pan frying, we're going to bake these patties, and instead of dairy yogurt we're using almond or coconut yogurt.

sweet-potato-burgers

SWEET POTATO CAKES

• 1 3/4 lbs peeled organic Sweet Potatoes, cut in large chunks

• 2 tsp. organic Butter or Coconut oil, plus more for cooking

• 2 Tbs. organic Green Onions, thinly sliced

• 1-1/2 tsp. Tamari sauce

• 1 clove Garlic, minced

• 3/4 tsp. Sea Salt

• pinch of Red Pepper flakes

• Scant 1/2 c. organic Oat flour (gluten-free)

• 1 Omega-3 Egg, well whisked

Sauce

• 1/2 c. ALmond or Coconut Yogurt

• 2 Tbs. Lemon juice

• 1 Tbs. Extra Virgin Olive Oil

• 2 Tbs. chopped organic Dill

• 2" section of organic Cucumber, thinly sliced

• 1 Tbs. organic Red Onion, thinly sliced (opt.)

• pinch of Sea Salt and Black pepper

Steam the potatoes until tender throughout. Set aside in a colander to drain and cool.

While the potatoes cook, warm the butter or oil in a cast iron pan. Sauté the green onions in 1 Tbs. coconut oil over medium heat until softened, about 4 minutes. Set aside to cool.

Meanwhile, blend all of the yogurt sauce ingredients, besides the dill, together in a mini blender or food processor. Lastly, add the dill and give it one or two more whirls just to blend. Set aside.

When the potatoes have released most of their moisture, transfer them to a bowl and mix them with the tamari sauce, garlic, salt, red pepper flakes and flour to combine. You want the mix to be tacky not wet, add more flour if it seems too moist to hold shape. Add the green onions and egg and mix to combine.

Add enough coconut oil to baking sheet to coat lightly.

Drop potatoes by 2 Tablespoonfuls onto sheet, and flatten into patties. Bake at 375 for 12 minutes, flipping after 6 minutes. Add another 2 -3 minutes if not quite browned on top.

Remove to a plate. Serve with some lightly dressed greens and a generous portion of the sauce. Garnish with a dill stem.

These would be so wonderful with a poached egg and a few leaves of watercress on top.

~ Enjoy! ♥

Turnover a New Chard Leaf?

My favorite Lebanese turnovers or pies are:  Spinach, Swiss Chard, Chickpea, and of course Zaatar (Thyme) Pies.

Make 1 recipe Basic Dough and let it rise for 90 minutes, or until about doubled.

In the meantime prepare Filling:

• 1 bunch organic Swiss Chard, washed and 1 inch trimmed from stem

• 2 c. organic Spinach, cleaned and chopped

• 2 medium organic Onions, chopped

• 2 1/2 tsp. Sea Salt

• 2 Tbs. organic Lemon Juice

• 2 Tbs. Sumac (found at Mediterranean markets)

• 1 c. organic Walnuts, chopped

• 1/2 c. Extra Virgin Olive Oil

Stack 3 leaves of Chard and slice lengthwise into 3 - 4 pieces depending on width.

Chop and repeat with rest of leaves.

Place in a large bowl.  Add Spinach. Chop onions and add to greens.

Sprinkle Salt over mixture and using your hands mash all together squeezing the greens and onions until slightly wilted.

swiss chard mix

Add lemon juice, sumac, walnuts and olive oil, and mix well. Taste and adjust seasoning.

Tilt bowl so liquid will drain taway from filling by propping with a cloth under one end.

Preheat oven to 400ºF.

Lightly grease a baking sheet with olive oil.

When dough is ready, roll into balls the size of walnuts, dipping the bottoms in flour and putting aside.

dough balls

Sprinkle flour on your board or countertop, and roll each ball into a 3.5” thin round using a little flour if sticky.

flat dough

Place 2 Tbs. of filling in center of round. Make sure liquid is squeezed out.

chard turnover1

Have a small bowl of water nearby.  Dip your finger into water and rub around perimeter of dough round to wet. Fold 1/3 dough over filling, sealing top tip securely by pressing.

chard turnover2

Fold other 1/3 overlapping the first and press to seal all along overlapped edge.

chard turnover3

Bring bottom 1/3 up and press along seams and tips to seal well.

chard turnover4

chard turnovers

Place on baking sheet, repeating until all dough it used up. 

P.S. If you are left with any dough balls, allow to rise for 10 more minutes, and pop in the oven to make into Pita bread!

Bake turnovers for 15 minutes or until bottoms are golden brown.

chard turnovers baked

Cool to room temperature.  Enjoy warm or cold.

~ Sahtein (double health!) ♥

Tart Cherries Invade Unsuspecting Brown Rice!

A lovely blend of flavors, fit for a luncheon served with a grilled fish or lime glazed chicken breast. Keep some tart dried Cherries around for this impromptu dish.  In a pinch you may substitute dried Cranberries.

You may cook the Gaba rice in advance (like early morning) since it takes about 35 - 40 minutes, and leave pot out until you're ready to make the Pilaf. I always have pine nuts in my freezer for immediate availability.

Recipe

Serves 8

• 1 c.  chopped organic Green onion
• 2 c.  chopped organic Celery
• 1/2 c.  dried, Tart organic Cherries
• 1/2 c. Pine Nuts
• 1 Tbs. chopped fresh organic Thyme (or 1 teaspoon dried)
• 1/2 tsp.  ground Black pepper
• 1 Tbs. Coconut Oil (or Virgin Olive Oil)
• 2 c. cooked brown Gaba rice (may use Wild Rice)

Put onion, celery, cherries, nuts, thyme, pepper and oil in a large skillet.

Cook, uncovered, over medium heat 10 minutes, or until vegetables are tender; stir occasionally. Add rice; mix well.

Cook 3 to 4 minutes, or until thoroughly heated.

That's it, simple and scrumptious!

~ Enjoy! ♥

Kale to the Chief?

He'd be a lot healthier!

kale2

1/2 cup of cooked Kale has an ORAC (Oxygen radical absorbent capacity) of 1150.  A minimum of 6500 is the recommended daily intake.  Add just 1/4 tsp. of Cinnamon and you've upped the dish by another 2675 to give you over half the daily goal in a 1/2 c serving of food!

If you have a cup of blueberries for breakfast or dessert (3250), you've met your daily minimum of health supporting anti-oxidants.  Easy when you use the ORAC Chart.

shiitake

I am always experimenting with Kale, since it lends itself to flavor exploration. Below is recipe that includes Shiitake Mushrooms which are known for their anti-fungal, anti-tumor and anti-viral properties. Lentinan, an active compound found in shiitake mushrooms, helps boost the immune system, enhancing your ability to fight infection and disease.

Kale with Shiitake and Garlic

• 2 Tbs. Extra Virgin Olive Oil

• 1 med. organic White Onion, diced

• 1 head of organic Kale, washed, and chopped

• 7-8 Shiitake Mushrooms, sliced or diced

• 2 c. hot Water

• 4 cloves organic Garlic, chopped

• 2 Tbs. freshly squeezed organic Lemon Juice

• 1 tsp. Sea Salt (or to taste)

• 1/2 tsp. Black pepper

• 1/4 tsp. Cinnamon

Place a large pot over medium heat for 1 minute.  Add oil and wait 2 minutes.  Add onion and turn to medium low.  Saute, stirring, until onion is translucent.

Add kale and cook stirring until kale is bright green. Add mushrooms and stir to mix. Add hot water, return heat to medium, cover and cook for 15 minutes.

Add garlic, lemon and spices, stir to mix.  Cover and simmer on low for another 10-15 minutes or until Kale is cooked through.

Adjust seasoning to taste. Serve with lemon wedge alongside brown rice and chicken or fish.

~ Sahtein (double health)! ♥

Authentic Baba Ghannouj... or When Eggplant Meets Tahini

It's difficult to translate the name Baba Ghannouj literally because there isn't one word that captures the adjective "Ghannouj" but I'm going to try. When someone, usually children or girls up into their early 20's, act cutesy, shy and cuddly we say they are a "ghannouj" for a male, or a "ghannouji" for a female.

Baba means father.. so Baba Ghannouj means Dad is being cutesy and cuddly!

Now here is my creative genius at work:

The term fits the unusual looking Eggplant... perhaps because it has to act cutesy and shy to tempt us into eating it! Or, it could be that this dish is so yummy, that Father had to act all cutesy and shy before he had the nerve to ask the Mom to make it!

Choose your version... either way... it's delicious!  :)

Recipe

• 1 large organic Eggplant (close to 1 lb)

• 2 medium cloves organic Garlic

• 1/2 tsp. Sea Salt

• 1/4 - 1/3 c. freshly squeezed Lemon Juice

• 1/4 c. Sesame Tahini, mixed well to incorporate oil Garnish:

• 2 tsp. virgin Olive Oil

• 1 Tbs. chopped organic Parsley

• Pomegranate seeds (opt.)

• Sprig of fresh Mint

Charring the Eggplant

Remove leaves from around stem, but don't but stem off.  You'll need to use it as a 'handle'. Cut several small gashes around the eggplant to allow steam to escape during charring.

Place Eggplant in preheated 375º oven, and bake for 30 minutes, or until outside is crisp and inside is soft.

Allow to cool for 20 minutes.

Holding by stem, cut open eggplant and scoop out the flesh into colander. Discard the skin and stem.

Drain for about 10 minutes. Allowing the liquid to drain will eliminate the bitterness.

Making the Dip

Mash garlic with salt in a mortar and pestle until a smooth paste. Scrape into a medium bowl, and add eggplant pulp. Mash together with pestle until it is of uniform consistency with very few lumps.  (Small ones are ok).

Add the lemon and mix, then add the Tahini and mix again until well incorporated.

Once cool, cover and refrigerate for an hour.

Transfer Baba Ghannouj to a shallow serving dish.  Wet the back of a large spoon, and use it to smooth the surface of the dip. You can create a moat around the edges and drizzle with olive oil, or decorate and sprinkle olive oil around design.

baba ghannouj

Decorate with sprigs of mint, parsley, pomegranate or carved red radish skin. Serve with whole wheat Pita bread, or crudités.

~ Sahtein! ♥

Green Bean, Carrot and Red Pepper Salad

I'm not usually a fan of red peppers, but in some recipes, like this one, I love the flavor they bring to the dish. This salad is best served at room temperature, but can also be chilled.

You'll need:

• 1 lb. organic Green Beans, trimmed and cut in half

• 1 lb. organic Carrots, sliced in 1-inch pieces or julienne

• 1/2 organic Red Pepper, diced

• 1/2 organic Red Onion, diced

Dressing

• 2 Tbs. Virgin Olive Oil

• 1 Tbs. Red Wine Vinegar

• 1 tsp. Stevia or raw local organic Honey

• 2 tsp. organic Tomato Paste

• Sea Salt and Black Pepper to taste

Steam green beans and carrots until crisp-tender, about 15 minutes.

Drain and place in a large bowl. Add peppers and onion.

Mix dressing with a fork until blended. Pour over vegetables and mix well.

Serve at room temperature for maximum flavor.

~ Bon Apetit! ♥