Make room for Mushrooms.. It's What's for Dinner

Chanterelle Mushroom – Chicken Pie

Adapted from Tom's recipe at www.tallcloverfarm.com

For the vegetarian version, omit the chicken and add three pounds of mushrooms.  This is a great vegetarian pie as chanterelles are meaty little guys with rich texture.

You will need:

  • Two Pie Crusts: Your favorite Whole Wheat,  Spelt (Whole Foods has a wonderful frozen Spelt crust), or Gluten Free crust of your choice
  • 1.5 lb Chanterelle mushrooms
  • 3 T. Virgin Olive oil
  • 1.5 lb organic, free-range Chicken
  • 1 T. whole wheat Flour
  • 1 Lemon, juiced
  • 1 large Onion, chopped
  • 1 c. Soy Yogurt (Sour Cream if you can eat dairy)
  1. Sauté mushrooms in oil, until tender and most liquid evaporates
  2. Add onion, sauté until translucent
  3. Add diced chicken to pan, cook until tender
  4. Add flour, stir, cook for a few more minutes for thickening
  5. Add lemon juice and yogurt and stir. Let cool to room temperature

Preheat oven to 425 F. Place baking sheet in oven.

Line crust in 9-inch pie plate (10-inch works, too).

Add cooled filling to crust. Place second crust on top and crimp edges. Vent top crust by making 5 – 6 cuts with a knife.

Brush top crust with egg wash (one egg, 1 t. water, mixed).

Place pie on baking sheet in oven, on the middle rack. Bake for 15 minutes, or until top crust begins to brown.

Lower temperature to 350º F, continue baking for another 30 – 35 minutes, until golden and center is firm.

Serve warm (reheats well).

chanterelle mushroom pie Slicin Up Some Chanterelle Mushroom Piephoto credit: http://www.tallcloverfarm.com

Serve with a green salad and roasted balsamic asparagus!

 ~ Bon Apetit! ♥

Cheesey Stuffed Mushrooms - Non Dairy

Tomorrow evening I am having a few people over to test their anti-oxidant levels with the amazing machine I spoke of in my post on April 27th. I'm so excited to have access to such a wonderful tool.  My teenage son agreed that most kids in his class would rate quite poorly, and he's anxious to see what his results will be. To supplement his diet, I started him on the Teen vitamins Pharmanex makes, and so in 4 weeks we'll do another reading to see if his levels rise. (It takes about 4 weeks for the change in your anti-oxidant levels to reach the skin, which is what the Biophotonic Scanner is measuring.)

I am going to try to get as many doctors in our area to incorporate this piece of data into their health evaluations!

Anyway, I want to make a little treat to serve tomorrow night and thought these quick and simple to put together appetizers would be fun.  (If you are someone who can eat dairy, then substitute goat cheese for the rice cheese.)

Makes about 24

mushrooms

  • Olive oil, for baking sheet

  • 3 slices whole wheat Sandwich Bread

  • 1 small Garlic clove, coarsely chopped

  • 6 oz grated Rice or Almond Cheese

  • 1/2 c. fresh organic Parsley leaves, chopped

  • 1/4 tsp. Red Pepper flakes

  • 1/4 tsp. Black Pepper

  • Coarse Sea salt

  • 2 packages (10 ounces ea) white button mushrooms, stems removed

Preheat oven to 400 degrees. Lightly oil a rimmed baking sheet.

In a food processor, pulse bread and garlic until fine crumbs form; set 1/2 cup aside. To food processor, add cheese, parsley, and red-pepper flakes. Season with salt, and pepper and pulse filling until combined.

Spoon filling into each mushroom, and roll filled side in reserved breadcrumbs. Place on prepared baking sheet; bake until mushrooms are tender and lightly browned, 15 to 20 minutes.

mushroom stuffed

Cheers! ♥

Broccoli - Throwing out the Baby with the Bath Water

Broccoli, what a gift of a veggie. Its tightly packed florets are not only unique and pretty, they pack a healthy punch. The other night my boyfriend was in charge of preparing the Broccoli for steaming, and after separating the florets to my horror he was about to toss out the stems!  I must have shrieked, because he froze, holding the stalks in mid-air on his way to the garbage bin, not daring to do whatever it was that elicited that reaction.

Slowly his eyes met mine, and hoping to erase the look of horror on my face, tried to grin.

"You're NOT about to throw those out are you?" I asked.

"These?... Uh, no.. of course not." He slowly backed up to the cutting board.

"Good!' I went back to stirring the lentils.

From the corner of my eye, I watched as he placed them back on the board and twisted the knife around seemingly to slice the stems.

"You can peel them first, if you like," I hinted. "Bite size is good."

"Yeah," he looked relieved.

Stem Injustice!

I have often felt that we throw away much more than we should of the Veggies we prepare.  Stems seem to be thought of as unnecessary 'extras', when they are actually the conduit of foods to the parts we do eat... hence are likely to be filled with 'good stuff'.

I feel this way about greens, like Chard, Mustard Greens, Parsley, and Kale.  If the stem is woody, like Mint, then of course you wouldn't want to eat it.

Broccoli Benefits

On my list of the Anti-oxidant Capacity of Veggies, Fruit n' Spices, Broccoli was up there with about 1600 ORAC units per 1 cup serving.  (We're aiming for at least 6,500 units per day).

Broccoli  contains an anticancer phytochemical that increases the body’s ability to get rid of toxic substances linked to the development of cancer. It is also capable of inducing cancer cell death. A friend indeed!

This is a quick and tasty way to serve Broccoli:

Sesame Broccoli Recipe

  • 1 large organic Broccoli, broken into florets, stems peeled and chopped
  • Salt
  • 1/2 c toasted Sesame Seeds
  • 3 Tbs. Rice Vinegar
  • 1-1/2 Tbs. organic Tamari Sauce
  • 2 tsp. Sesame Oil
  • 1/2 tsp. grated fresh Ginger
  • 2 tsp. Stevia (or organic Honey)

Steam or cook Broccoli in salted boiling water until crisp-tender. Drain thoroughly and hold under running cold water for 30 seconds, then drain again.

Let cool to room temp.

Combine remaining ingredients in a large bowl. Shortly before serving, add broccoli and toss to mix well.

Good with Fish like Ginger Cod, and Brown Rice.

~ Sihk faahn! ♥

Rigatoni and Veggies

Dinner in a Flash

I had some left over Pasta noodles, zucchini and broccoli. I decided to toss them all together with a spicy sauce rich in antioxidants... due to the Garlic and Tomatoes (Lycopenes)... for a healthy and quick dinner.

Use any combination of veggies you have on hand.

  • 2 c. whole wheat Rigatoni, cooked per directions (I use Fiber Gourmet brand, or Al Dente Carba) Substitute Brown Rice pasta for Wheat-Free version.
  • 1/2. sun-dried Tomatoes in oil, chopped up in blender
  • 1/4 c. hot Water
  • 1/2 c. each lightly steamed Zucchini and Broccoli, bite size pieces
  • 2 cloves organic Garlic, minced
  • 1/4 tsp. Sea Salt
  • 1/4 tsp. Black Pepper
  • 1/4 tsp. Oregano
  • 1/4 tsp. Red Chili Flakes (opt.)
  • 1/4 c. organic flat leaf Parsley, chopped

Place pasta, tomatoes and water in a pan over medium heat. Stir.

Add veggies, garlic and spices. Cover and simmer over low heat until warm...about 10 minutes.  Add parsley.

Serve with a small slice of Whole Grain bread (Udi't Millet or TJ's Flaxseed) sprinkled with virgin Olive Oil and organic Garlic Powder.

The two Breads mentioned above meet our Formula for 'Healthy Carbs'.   ~ Buon Apetito! ♥

Lentil Soup with Chard

Shawrabit Adas bi Hamud  = literally, Lentil Soup with Lemon

This is the traditional Lebanese name for this soup, which is a popular winter meal in the mountain villages.

It's fragrant and hearty, and sure to warm you from the inside out.  The following recipe is based on my Mom's version, adjusted to lower the fat content! :)

 Lebanese Lentil Soup with Chard

  • 1½ c. organic Brown Lentils
  • 2 c. hot Water or brewed Green Tea
  • ½ tsp. Sea Salt
  • 2 c. organic Swiss Chard, sliced into thin strips
  • ¼ tsp. Sea Salt
  • ¼ c. organic Cilantro, chopped
  • 2 Garlic cloves
  • 2 Tbs. Avocado Oil
  • 1 c. Yellow Onion, diced
  • 2 Tbs. organic Lemon Juice

Rinse chard and slice, discarding lower half of stem.

Place sorted lentils in a pot and cover with water.  Add the 1/2 tsp. salt, cover and bring to a boil. Reduce heat to med-low and simmer for 20 minutes.

Mash cilantro, garlic and 1/4 tsp. salt in mortar and pestle until a smooth paste.

Place oil in saute pan over medium heat for 1 minute. Add onions and saute until translucent. Add cilantro-garlic paste and Swiss Chard. Stir until wilted. Remove from heat.

When lentils are tender, add the Chard mixture and the lemon juice. Bring to a boil, then reduce heat and cook, covered, for 10 minutes.lentils_Indian style

Adjust seasoning to taste. Allow to cool for 20 minutes.

Serve warm with toasted whole wheat pita bread or whole grain toast.

~ Sahtein! ♥

 

 

Lentil n Rice Mash aka Mjaddara

Mjaddara - Background

I make this dish when I want to travel back to my youth, to the days when someone else took care of me and cooked my favorite dishes, to a time when summers were spent at cousin's houses...walking downtown among colorful shops and busy streets... with multi-flavor ice cream cones in hand, and a string of relatives in tow.

Mjaddara tops my list of comfort foods. The warm, creamy texture and goodness of the lentils are incomparable. In Lebanon this is considered a peasant dish...I think it is King among lentil dishes!

 

Mjaddara

  • 1/2 c. organic Brown Rice
  • 2 c. organic Brown Lentils
  • 1/4 c. virgin Olive Oil
  • 2 large organic Yellow Onions, finely chopped
  • 2 tsp. Salt (or a little more to taste)
  • 2 c. hot water

Rinse rice and soak in water for 1 hour.

Pick through lentils, rinse bring to a boil. Cover and simmer for 15 minutes.onion saute

In the meantime, sauté onions in oil over medium heat until just golden.  Add the 2 c. hot water and boil 5 minutes over low heat.

Add to the cooking lentils along with the rice and salt.  Continue to cook over medium-low heat for 5 minutes, stirring occasionally with wood spoon.

Turn to low, cover and continue cooking for 15-20 minutes or until rice is done, stirring frequently to keep from sticking to bottom of pot. Consistency should be like a thick pudding.

Remove from heat and let cool for 15 minutes.  Then place 1 cups of the lentil mash in food processor and pulse 4 -5 times until mostly blended.  Return to pot and stir into remaining lentils.  (If you like your lentils whole, you may skip this step.)

Scoop Mjaddara into large bowl, or several smaller bowls. May be served hot (on cold days) or cold, accompanied by a green salad, pickles, radishes and fresh sweet onions.

Note: Traditionally this dish is eaten with pieces of pita bread folded into cones to form a scoop, then topped with a slice of onion, tomato or pickle!

mjaddara

~ To Your Health! ♥

Savoy Cabbage Comfort Food

The creamy texture of steamed/boiled cabbage is very comforting to me. The subtle flavor that is melts into your mouth is an invitation to experiment with fillings, spices and herbs. Mom used to make the best stuffed cabbage and cabbage stew recipes ever!  No, I'm not biased...after all she published a 500-page cookbook at the behest of friends for a reason. :)

She created a 'whole stuffed cabbage' dish that made us swoon, and that I will share here at a later date. The following recipe is based on one of hers too, with a little tweak to lower the fat content. (She used clarified butter in much of her creations.)

If you venture to try this, please let me know how you liked it!

Minted Cabbage with Garbanzo Beans

  • 1 Tbs. Coconut Oil or Virgin Olive Oil
  • 1/2 Savoy cabbage, chopped into bite size chunks
  • 1/4 c. organic Onion, chopped
  • 3 med. cloves Garlic, minced
  • 1/4 c. organic fresh Mint, minced
  • 1 c. hot Water
  • 2 tsp. Lemon juice
  • 1/4 tsp. Allspice
  • 1 tsp. Sea Salt (to taste)
  • 1/2 c. organic Garbanzo beans

Combine garlic and mint in a bowl and press down with back of wooden spoon to blend together.

Place a deep pot over medium heat.  Wait 1 minute and add coconut oil.  Wait another minute and toss in garlic/mint.  After 2 minutes, add cabbage chunks. Stir occasionally until cabbage starts to wilt.

Pour the hot water over the cabbage, cover and let simmer over med-low heat for 15 minutes.

Add lemon, allspice, salt and garbanzo beans, stir and simmer for an additional 15 minutes.

Serve over brown Basmati and wild rice, or whole wheat Bulgur Pilaf.  Can add more fresh mint as garnish.

~ Bon Apetit! ♥

Decadent Dairy-Free Mousse - Vegan + Sugar Free

Minted Chocolate Tofu Mousse

I love the combination of mint and chocolate.  If you don't, you can substitute orange zest or Rum extract for the mint.

  • 10 oz. (1-1/4 c.) organic Silken Tofu

  • 1 c.  Dark Chocolate, in pieces (I used 75% dark)

  • 1/4 c. organic raw Cocoa powder

  • 1/4 c. Green tea or Water

  • 1 Tbs. Almond extract

  • 1/2 c. Birch Xylitol or 4-5 packets Stevia

  • 1/4 c. fresh organic Mint leaves, chopped  ( or 1 tsp. dry mint)

Place chocolate, cocoa, water, extract and sweetener in pot over medium-low heat (or in a double-boiler over simmering water). Stir until chocolate pieces melt and mixture is blended.

Remove from heat.

In a food processor, whip tofu until smooth.

Add chocolate mixture and process until shiny and well blended. Add mint leaves and pulse 4 - 5 times just until mixed.

Scoop into dessert cups or bowl. Refrigerate 1 hour.

Your mousse will be thick, rich and oh-so-good!  Sprinkle additional chopped mint on top for garnish.

~ Bon Apetit! ♥

The Versatile Eggplant

My Tasty Eggplant Dip

In Lebanon the Eggplant is known as theKing of the Stuffed Vegetables, for its versatility. In my family its known as the shape of most of my Aunts! :)

Eggplants are very low in saturated fat and cholesterol. They are a good source of Vitamin K, Thiamin, Vitamin B6, Folate, Potassium and Manganese, and a very good source of dietary fiber.

eggplant

eggplant

Eggplants belong to the nightshade family of vegetables, which also includes tomatoes, sweet peppers and potatoes. Properly cooked, the slight bitterness eggplants possess can be compensated for by enhancing the flavor so unique for this vegetable.

Research has shown that eggplants contain an anthocyanin phytonutrient in the skin called nasunin. Nasunin is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage.

The August 10, 2005 issue of the "Journal of Agricultural and Food Chemistry" reports that a study shows the nasunin in eggplant hasanti-angiogenic abilities. The Cancer Center at the Angiogenesis Foundation explains that when something is angiogenic, it stimulates new growth of blood vessels and blood supply. Cancerous cells can gain angiogenesis ability, which means they can develop a means to increase their own blood supply, which can cause a cancerous mass or tumor to grow rather quickly. Nasunin in eggplant has the ability to prevent angiogenesis from occurring.

I will post several recipes that feature our plump purple friend.

Hoda's Spicy Eggplant Dip

eggplant sliced

eggplant sliced

  • 1 large organic Eggplant, peeled in zebra stripes

  • 3 cloves Garlic, minced

  • 2 Tbs. organic Cilantro, chopped

  • 1 small Chili pepper, seeded and minced

  • 2 Tbs. Coconut oil

  • 1/2 c. Green tTa or hot Water

  • 1/2 tsp. Stevia or 1 tsp. Xylitol

  • 1/2 tsp. Black pepper

  • 2 tsp. Sesame oil

Garnish

  • 2 Tbs. organic Cilantro, chopped

  • 2 Tbs. organic ripe Tomato, chopped

Slice eggplant lengthwise into 1/2" slices.  sprinkle each with salt and stack. Put on doubled paper towels, placing a heavy pan on top to press down. Wait 10 minutes.

Eggplant slices will leach water. Using fresh (unbleached) paper towels, press slices dry and cut into strips then dice.

Place a saucepan over medium heat and add 1 Tbs.  of the coconut oil.  Wait 1 minute. Add garlic and cilantro and saute for 2-3 minutes, stirring occasionally. Add chili pepper, eggplant and remaining 1 Tbs. coconut oil.  Cook, stirring frequently, until eggplant is wilted and brown. Add water, Stevia and pepper.  Cover and cook for 20 minutes on medium low.

Add sesame oil, stir well, cover and cook for additional 10 minutes.

Eggplant dip2

Spoon into bowl and sprinkle with chopped cilantro and tomatoes.  Serve warm or at room temperature with toasted whole-wheat pita bread chips.

~ To  Your Health! ♥

Hoda's Fresh Salsa with Pear

After my massage therapy appointment this morning, I headed for Whole Foods to replenish my veggie bins. It's a bright, warm, sunny day in Northern California...a day that calls to you to walk among the produce bins!

I had a list.. and I allow myself to add about 4-5  things depending on what looks good that day.  Well, I came back with a couple of bags full, and laid them out on the counter to figure out what I wanted to play with first.  Since the bunch of Cilantro was huge, I decided to make it the star of this morning's creation.

I love pears when they're still crisp, so I picked one of them as the co-star.

2 cups packed organic Cilantro, chopped 1 med. ripe organic Tomato, chopped 1/2 Anaheim or Poblano pepper, minced 2 Tbs. minced organic Shallot 1/2 small under-ripe pear, diced 2 tsp. lemon juice 1 tsp. cider vinegar 1/2 tsp. Tabasco.. or your favorite chili sauce 1/2 tsp. salt.. or to taste

Mix all veggies and pear.  In small bowl, combine lemon, vinegar, and Tabasco, stir.  Add to veggies with salt, and mix.

Enjoy with homemade whole wheat pita chips*.

* Stack three loaves of whole wheat pita bread, and slice into 8 wedges like a pizza, or into squares. Separate the tops from the bottoms and place single layers on cookie sheets.  Mist lightly with virgin olive oil, and if desired a sprinkling of organic Garlic salt.

Bake in 400º oven until lightly brown. About 4-5 minutes. Time will depend on thickness of pita bread... so watch carefully because they can burn easily.

~ Cheers! ♥

Garbanzo Bean and Kale Salad

Put Together This Delicious and Healthful Salad in Just a Few Minutes
In just a few minutes, you can slice up some raw kale, open a can of garbanzos, chop up some vitamin C packed red bell pepper and red onion and mix up a quick lemon, turmeric and oil dressing.
The added bonus is the spice turmeric which reduces inflammation and has been used for rheumatoid arthritis, and has been linked to the prevention of Alzheimer's and the ability to fight a number of cancers.

This is a super healthy, oh-so-yummy salad.

Serves 4

  • 1 Tbs. freshly squeezed Lemon Juice
  • 1 Tbs. extra virgin Olive Oil
  • 1/4 to 1/2 tsp. Sea salt
  • 1/2 tsp. ground Turmeric
  • dash Cayenne pepper
  • 1 -1/2 c. Kale, thinly sliced
  • One 15 oz can organic Garbanzo beans, rinsed and drained
  • 2 Tbs. red Onion, finely diced
  • 1/2 c. red Bell Pepper, diced

Place the lemon juice, olive oil, salt, turmeric and cayenne pepper in a medium-sized bowl and mix well.

Add sliced kale to the salad dressing and massage the dressing into the kale with your hands. (Your hands may turn a little yellow!  Just wash with soap).

Add garbanzo beans, red onion and red bell pepper and mix well.

Serve or refrigerate until serving. This makes a great "make ahead" salad since none of the ingredients get soggy.

~ Yum! ♥

Spinach-Avo Soup

This recipe is packed with diabetes, cholesterol and cancer defense!It's not cooked so all the nutrients are preserved.

  • 4 c. organic baby Spinach, well rinsed and dried
  • 1 c. water
  • 3 cloves roasted Garlic, or 1 large clove, raw
  • 2 tsp. freshly squeezed organic Lemon juice
  • Pinch of Salt
  • 1/8 tsp. nutmeg
  • 1/8 tsp. black or cayenne pepper
  • 1 ripe Avocado, cut in half and pitted
  • 2 Tbs. crushed dry-roasted Hazelnuts, or lightly toasted Pine nuts
Place Spinach, water, garlic, lemon juice and spices in a blender. Pack leaves down and blend until smooth. Scrape down sides if needed.
Spoon avocado out of its skin.  Add to blender and process until smooth.
Taste and adjust seasoning. Garnish with nuts.
Makes 4 servings.
~ Bon Apetit! ♥

Asian Slaw

Fresh, tasty, healthy and crunchy..what more can one ask ?  

For the salad

8 c. organic Napa or other green Cabbage 2 Tbs. Green Onions, thinly sliced 1 large Carrot, peeled and shredded 1 Tbs. seedless Raisins 1/4 c. sliced Raw Almonds

 

For the dressing 1 tsp. crushed Garlic, about 1 clove 2 tsp. grated fresh Ginger 2 Tbs. raw Tahini 1 tsp. Stevia 2 Tbs. light Soy sauce 3 Tbs. rice Vinegar or raw, unfiltered apple cider vinegar 1 Tbs. extra virgin Olive Oil 1 tsp. cold pressed Flax-seed oil pinch Cayenne

Combine the salad ingredients in a large salad bowl.

In a smaller bowl, blend the garlic, ginger, tahini and Stevia to form a thick paste. Slowly add the soy sauce, vinegar, oils and cayenne and mix thoroughly.

Add to salad, toss well and serve.

Note:  This recipe has 6gr of fiber to 20g carbs... very good on based on our Good Carb Formula.

~ Enjoy! ♥

Heirloom Tomato Salad with Mint

Nothing is as refreshing to me as the flavors of fresh, vine-ripe tomatoes and freshly chopped mint. Add a drizzle of virgin olive oil and a light sprinkle of salt... and you're done! Well, this recipe adds two B's to raise the taste-bud orgy...basil and balsamic vinegar.

3 Tbs. Balsamic vinegar 1 Tbs. extra virgin Olive oil 3 lbs. mixed organic heirloom Tomatoes, firm 3 Tbs. fresh organic Mint, chopped 3 Tbs. fresh organic Basil, chopped Salt and cracked black pepper Shredded rice or almond cheese (if you can eat dairy, use Asiago shavings)

In a small bowl, mix/whisk together oil and vinegar.

Rinse and core tomatoes, and slice 1/3" thick. Arrange on a platter in layers drizzling dressing over tomatoes and sprinkle mint, basil, salt, pepper and cheese evenly over each layer.

Cover and chill at least 30 minutes or up to 4 hours.

~ Cheers! ♥

Barley, Veggie Stew - Nutrient Packed!

A powerhouse of healthy foods! This is an excellent immune boosting dish. Make enough to last a few days. You can alternate the protein to break the monotony, or sprinkle a new spice on top each time you have some... cinnamon, thyme..etc.

This is a satisfying meal, good on cool evenings. Serve with a salad and 4 oz. cold water fish.

  • 2 tsp. Virgin Olive Oil
  • 1 1/2 c. diced organic Onionscooking fresh vegestables
  • 1 1/2 c. diced organic Carrots
  • 1 1/2 c. diced Celery
  • 3 small cloves Garlic, minced
  • 1/2 lb. of assorted organic Mushrooms, cleaned and sliced
  • 2/3 c. of Pearl Barley, rinsed
  • 4 c. organic Veggie Broth
  • 1 Bay Leaf
  • 1/2 tsp. Sea Salt
  • 1/8 tsp. ground Black Pepper
  • 4 shakes of Cayenne Pepper (to taste)
  • 2 organic Bell Peppers, 1 Red, 1 Green, diced
  • 3 Tbs. of fresh organic Parsley, chopped

On medium-low heat, sauté the onion, carrots and celery in 2 teaspoons of olive oil for 4 minutes.

Add the garlic, stir for a minute and then the mushrooms. Cook until they soften, about 5 to 8 minutes.

Add the barley, veggie broth, bay leaf, salt, black pepper and cayenne (NOT the peppers) and bring to a boil. Lower the heat, cover and cook for 35 minutes.

Add the peppers and cook an additional 15 to 20 minutes or until the barley is tender and much of the broth is absorbed.

Remove the bay leaf and garnish each bowl with ½ Tbs. of parsley.

Enjoy! ♥

Curried Quinoa and Greens with Coconut Dressing

This recipe contains ingredients that enhance Cellular Damage Control! Quinoa contains the amino acid lysine, which is essential for tissue growth and repair.

Quinoa, once called "the gold of the Incas, is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard.

The recipe below adds Kale, another 'fantastic food'.

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidants, and sulphur-containing phytonutrients. If you make the recipe with Green Tea instead of the other suggested liquids, you'll dramatically increase the Antioxidant benefits!

Curried Quinoa and Greens

Makes 6-7 servings about ½ c. each

  • 2/3 c. red Quinoa
  • 2-½ c. Water, Green Tea or no-sodium Veg Broth
  • 3 c. young Kale, lower stems removed, and chopped into bite size pieces
  • 1 tsp. Curry powder
  • Pinch Sea Salt

Coconut Dressing

  • 3 Tbs unsweetened light Coconut Milk
  • 2 tsp. fresh squeezed Lime juice
  • ¼ tsp. Curry powder
  • 1/2 tsp. Stevia
  • ¼ c unsalted, dry roasted Almonds

Toast the quinoa for 5-6 minutes in a 4-quart sauté pan over med heat, until fragrant, gently stirring from time to time.  Add water or broth, kale, curry and salt; cover and raise temp to high.  Bring to a boil.

Lower heat and simmer until the quinoa and kale are tender, the quinoa ‘tails’ have popped, and liquid is absorbed, about 15 mins.

Remove pan from heat and transfer mixture to a large bowl.

In a small bowl, place the coconut milk, lime juice, ¼ tsp. curry and stevia, and whisk together briskly.  Pour the coconut mixture over the quinoa and toss to combine.  May be served warm, or chilled.

Sprinkle with almonds just before serving.

~ Bon Apetit! ♥

'Curl up with a Book' Dairy Free Hot Chocolate

Yes, there are treats we can have on this diet!  Just gotta stay in the guidelines... :o) If you want a sweeter version you may add 2 tsp. Xylitol or a packet of Stevia.

  • 1 can unsweetened Coconut or Almond Milk
  • 1-1/4 oz. finely chopped Dark Chocolate (75% cocoa+)

Heat milk in small pot until hot - not boiling.  Add chocolate and stir until it is completely melted.  Sprinkle with Cinnamon. (opt.)

~ Yum! ♥

Fasoulia (Lima Bean Stew)

This is one of my all-time favorite comfort foods! Mom made Fasoulia practically every other week, because we loved it. It's the Lebanese equivalent of Chili, except we serve it over rice. I often omit the meat for a tasty vegetarian version. Traditionally either Lima or Pinto beans are used, but my family ask for Kidney beans.

This recipe is high in fiber and protein, and is rich in lycopene...a cancer fighter, especially for prostate cancer.

Fasoulia or Lebanese Lima Bean Stew

  • 1 Tbs. extra Virgin Olive Oil
  • 1 medium white organic Onion, chopped
  • 6 oz. grass-fed Beef or Lamb, cut into 1/2" cubes (omit for Vegan version)
  • 1 1/2 c. boiling Water or hot Green Tea
  • 4 cups organic Lima, Kidney or Pinto beans (boiled or canned)
  • 2 Tbs. organic Tomato Paste
  • 1 tsp. Allspice
  • 1/2 tsp. Cinnamon
  • 1/4 tsp. Black pepper
  • 1 - 1-1/2 tsp. Sea Salt (to taste)
  • 1/4 tsp. Cayenne Pepper (optional)

Place medium size pot over medium heat for 1 minute. Add olive oil to pot and wait 2 minutes. Add the onion and gently saute, stirring, until they turn translucent. (Remember to turn heat down a little if the onions start to really sizzle, we don't want to burn the oil.)

Add the cubed meat, and stir until meat is no longer pink on the outside. Add boiling water, cover and simmer on low heat for 25 -30 minutes, until meat is tender.

Add the beans, tomato paste and spices.  Return heat to medium.

If needed add another 1/2 c. of water to keep liquid level with beans. Stir well. Once stew begins to bubble, cover and simmer for another 20 minutes. Taste and adjust salt.

Serve over Brown and Wild Rice or Whole Wheat Bulgur Pilaf.

~ Sahtein (double health)! ♥

Boost Your Immnue System with Mushroom Soup

This homemade soup captures some of the anti-cancer features of more expensive immune-enhancing soups.  Unlike Sun Soup, it is inexpensive and tasty. Medicinal mushrooms have been shown to improve specific immune markers and contribute significantly to healing processes by stimulating the body’s immune system. They contain high concentration of fiber and act as prebiotic, antioxidant, and antibiotics. They hold anti-hyperlipidemic, hypotensive, and hypoglycemic ability in addition to helping many health conditions such as asthma, ulcers, and kidney inflammation.

Read more about the health benefits of mushrooms here.

Mega Power Mushroom-Lentil Soup

  • 1/4 lb. shiitake mushrooms
  • 1/4 lb. maitake mushrooms
  • 1/4 lb. oyster mushrooms
  • 1 1/2 c. dried mung beans (pre-soak)
  • 1 1/2 c. dried French lentils (pre-soak)
  • I/4 head green cabbage, sliced in strips
  • 1 large onion, diced
  • 2 leeks, chopped
  • 5 cloves of garlic, crushed and peeled
  • 2 carrots, peeled and sliced
  • 1 Tbs. olive oil
  • 4 c. purified or spring water
  • Sea salt or Tamari to taste

NOTE: If you cannot find fresh mushrooms, dried mushrooms are widely available, in the market or over from the Internet. Pre-soak until they are soft, then sliced. Also pre-soak the mung beans and lentils.

Peel the garlic cloves, crush them with flat side of knife.  Wait 10 minutes, and then mince them.

Add the garlic and all the remaining ingredients and cook at a slight boil for two hours, stirring occasionally. Season with reduced-sodium tamari (soy sauce). Try pureeing in a blender. Refrigerate surplus after eating.

Consume one cup of this soup per day, 3-4 times per week.  You may add any other fresh, organic vegetables.

~ Bon Apetit! ♥