KITCHARI SOUP FOR COLD + FLU SEASON

Colds seem to have hit many I know as school starts, weather fluctuates and allergens fly. This soup is a favorite of mine. Really easy, adaptable and a wonderfully nourishing meal in times of illness, pregnancy-related nausea and anytime a warm cup 'o something sounds really grand.

[THE RECIPE]

1/4 c. ghee
1 T. sea salt [more as desired]
1 c. chopped maitake mushrooms [or mushroom of choice]
1 T. ginger, minced very fine
1 c. chopped leeks or onions
1 c. celery root [optional]
1 1/2 c. sweet potatoes and/or carrots
1 1/2 c. potatoes [red or yellow skinned]
2 c. garbanzo beans
2 c. basmati rice
4 c. chicken or vegetable broth
4 - 6 c. water
1 - 2 c. peas [depending on preference]

Warm ghee over medium heat in large soup pot. Add mushrooms, onions [if using] and ginger. Saute until mushrooms are golden brown [5 - 8 minutes] stirring frequently. Add leeks [if using in place of onions] and celery root. Saute an additional 5 minutes, stirring occasionally.

Add sweet potatoes, carrots, potatoes, garbanzo beans, rice and salt to pot and mix well.

Pour in broth and 6 cups water. Bring liquid to boil. Once boiling, reduce heat to medium-low or at a temperature that will maintain a gentle simmer. Cook for 40 - 45 minutes. Check at the halfway point and add more water if mixture seems too thick.

With about 5 - 10 minutes remaining of cooking time, add peas and continue to simmer.

Remove from heat, add salt as desired, and serve!

BLANCHED ASPARAGUS with crunchy garlic

[THE RECIPE]

1 bunch of asparagus
3 cloves of garlic
2 - 3 tablespoons of olive oil [ghee or avocado oil]
sea salt to taste

Peel garlic cloves and roughly mince. Place oil and garlic in a small saucepan and warm over low to medium-low heat. Stir occasionally. Cook until garlic is a golden brown color.

Meanwhile, bring a medium pot of water to boil. Slice asparagus on a diagonal. Once water is boiling add asparagus and simmer for about 90 seconds. Asparagus should be bright green and just tender with still a bit of crunch. Remove from heat and drain water immediately. Run asparagus under cold water for 30 seconds or so to help stop cooking process. Place asparagus in a bowl.

Drizzle garlic and oil over asparagus. Sprinkle with sea salt to taste.

TURKEY LOAF with mashed sweet potatoes and sauteed kale

This is one of my very favorite winter meals. It's my take on an old-time crowd-pleaser, is my style of comfort food and happens to be hearty meal that doesn't require a large amount of effort. Enjoy!

[THE RECIPE]

For the Meatloaf:

1 lb pasture-raised ground turkey
1 small onion, minced
4 garlic cloves, minced
1/4 cup fresh parsley, chopped [optional]
juice from 1/2 a lemon [appx. 1 tablespoon]
1 teaspoon dried thyme
1 teaspoon maple syrup
3/4 teaspoon Herbamare [or 1/2 teaspoon onion powder + 1/4 teaspoon garlic powder]
1/2 teaspoon ground rosemary
1/4 teaspoon chaga mushroom powder [optional]
Ketchup [optional]

Mix all ingredients [except Ketchup if you are using] in a medium size, glass bowl. Pour mixture into a glass bread baking dish and press down firmly. Squeeze ketchup over flattened loaf if desired.

Bake at 350 degrees for 60 minutes.

Remove from oven and let cool for 10 minutes to allow the juices to soak back in a bit.

For the Mashed Sweet Potatoes:

2 large sweet potatoes, peeled and cubed
2 medium white potatoes, peeled and cubed
1 small celery root, peeled and cubed
ghee
sea salt

Place potatoes and celery root in a medium pan. Fill with water so water comes about 1-inch above the veggies. Add a pinch of sea salt and bring to boil over high heat. Reduce heat to medium [or to simmer] and cook until veggies are very tender when poked with a fork.

Remove from heat and drain water. Add 2 - 3 large tablespoons of ghee and sea salt to taste. Blend with mixer and crush with potato masher. Add more ghee or salt as needed.

For the Kale:

4 cups kale leaves, shredded
1 tablespoon ghee
granulated garlic
sea salt

Melt ghee over medium-high heat in large cast iron or stainless steel skillet. Carefully add kale and sprinkle with garlic and salt. Mix to coat kale in ghee and seasoning. Stir frequently until kale has wilted, softened, and turned a bright shade of green. Remove from heat and serve immediately.

SWEET AND DILL REFRIGERATOR PICKLES

Pickles are in by the bushel! Here's an easy way to transform these garden favorites into a delicious snack. 

EASY REFRIGERATOR PICKLES RECIPE

PF CHANG'S STYLE TURKEY LETTUCE WRAPS WITH MARINATED CUCUMBERS

So a little disclaimer. This is absolutely the opposite of a local winter meal. Fresh lettuce in winter? No. Cucumbers in the snow? No. Water chestnuts in the mitten state? Not that I can find.

And so it is what it is and the beauty of discipline in any area of life is that there is room for exceptions and straying from the rules actually keep us balanced and in a healthier place than stubbornness and rigidity.

I love this recipe because it reminds me of PF Chang's Chicken Lettuce Wraps and beyond that it reminds me of being in Chicago with my husband, newly married and newly gluten-free. Many people have memories surrounding food and this particular dish is one of the first I ate out after learning I had an allergy to gluten. 

If you've had such a staple food like gluten removed from your diet you know the helpless feeling of looking into a menu and realizing a salad, hold pretty much everything, is the only answer. But then. Then you enter a restaurant that takes gluten free seriously and everything about the meal is suddenly transformed from desperate to beautiful and permanently impressed on your being. 

Now I don't know how the higher ups at PF Chang's feel about GMO's or organic food or supporting local farms or animal confinement. 

I hope they care. 

What I do know is that in this one particular area they made a difference for me in a very hopeless situation and for that I am grateful. 

This recipe was an absolute hit in our family. Most nights I come to the table with food prepared having no idea what the response will be. Translation, I have no idea how hard I'm going to have to fight to have said food consumed by a particular two and four year old. And by fight, I mean how creative I'll need to get. Obviously.

Coming into this meal was no different and truth be told, I expected the worst. Instead, both kids ate the equivalent of four wraps each [albeit running to and from the table]. Either way, a clear and delicious success!

[THE RECIPE]

Serves 4

Adapted from this recipe

1 lb organic, pasture raised ground turkey or chicken

1 - 2 T. extra virgin coconut or olive oil

1 medium onion, minced

2 medium garlic cloves, minced

1 heaping tablespoon of peeled and minced ginger

1 8-ounce can of water chestnuts, finely chopped

1 tsp. garlic powder

5 T. coconut aminos or gluten-free tamari sauce

2 T. raw honey

1 T. brown rice vinegar

1 cucumber very thinly sliced [using knife or mandolin]

raw apple cider vinegar

sea salt

1 large head of bib or butter lettuce, rinsed and laid on towel to dry

cooked [and sprouted if possible] quinoa or rice, optional

green onions / scallions, chopped, optional

Warm oil in a large skillet over medium-high heat. Add ground turkey and cook until well done, breaking into very small pieces while cooking. Once the turkey is thoroughly cooked, add onion, garlic, and ginger. Saute over medium heat until onion is soft and transparent [5 - 10 minutes]. Stir in the garlic powder, tamari sauce or coconut aminos, honey, and brown rice vinegar. Let mixture cook for about 10 minutes or until the liquid is reduced to one third of the original. Add water chestnuts at the end and cook for 3 - 4 minutes. While the turkey filling is cooking, slice cucumbers and place in a glass bowl. Toss with enough cider vinegar to coat and sprinkle with a few pinches of salt. Mix well and place in refrigerator until food is prepared. 

Once the meat is ready, either place meat, lettuce cups, marinated cucumbers, and quinoa or rice on the table or scoop filling into lettuce cups and top with cucumbers, quinoa or rice [if desired], and serve immediately. 

RED-VELVET PANCAKES

Recently I've been experimenting with my basic pancake recipe, giving it a little pizzazz. If you've visited your local market you know there are beets aplenty - one of the many stars of fall. Can you think of a better way to put these little babies to good use than slipping them into a pancake and calling it chocolate? Me either.  


[THE RECIPE]
Serves 4

Dry Ingredients:

3/4 c. quinoa, buckwheat, or sorghum flour

1/2 c. millet or oat flour
1/4 c. amaranth or teff flour
1/4 c. carob powder [or raw cacao powder]
2 T. mesquite powder [optional]

2 tsp. baking powder

1 tsp. baking soda

1 tsp. ground cinnamon

1/2 tsp. sea salt

Wet Ingredients:

1 1/2 c. water [use cooking water from beets]

3/4 c. boiled and peeled beets [appx. 4 small]*

1/4 c. whole flaxseeds 

2 T. apple cider vinegar

1 T. molasses [optional]

Combine all of the dry ingredients in a mixing bowl and set aside. If you're grinding your own flour using a Vita-mix, I like to add all of the dry ingredients to the dry-mix container and blend. 

Blend all of wet ingredients, separate from the dry ingredients, on high until the mixture is smooth and well blended. Slowly pour the wet mixture into the dry, mixing constantly either by hand or with an electric mixer. When everything has been fully incorporated, gently fold into the batter any add-in ingredients [berries, nuts, dried fruit, shredded veggies, etc.]. 

Let sit for 15 minutes.

While batter sits, preheat oven to 200 degrees [F] and grab a glass baking dish. If you are using an electric skillet [one of the few times I do], heat the skillet to 315 - 325 degrees [you'll adjust the temperature as you go]. 

Pour 1/3 c. of the batter onto the warmed skillet. Batter should form a nice round but if not, gently spread it out with the back of a spoon or the measuring cup. Repeat 3 or 4 times, depending on the size of the pan. 

Cover skillet and cook for about 5 minutes or until the face of the pancakes begin to look cooked. Remove skillet cover and flip the pancakes. Return cover and cook for an addition 3 - 5 minutes or until both sides of the pancakes are browned. 

Turn off oven and place cooked pancakes in glass baking dish and warm in oven. Repeat with remaining batter. 

Once all of the pancakes are cooked and have had a few minutes in the oven, remove and serve immediately with ghee, real maple syrup [local if possible], and any toppings on choice.

*To prepare beets: scrub and rinse beets until all of the dirt has been removed. Place in a medium size pot and completely cover with water. Bring water to a boil. Gently boil until the beets are tender when poked with a fork. Remove from heat and reserve the cooking water / liquid [it should be bright red now]. Under cold water, remove skins of beets and discard. I like to do a large pot of beets and freeze the extra water and beet puree so I have some on hand when needed. 

ZUCCHINI "PASTA"

[THE RECIPE]
Serves 2

Necessary Utensils:
Spiral Vegetable Slicer or Vegetable or Julienne Peeler
Cutting board and sharp knife
Colander
Cheese cloth or kitchen towel, optional

1 - 2 tsp. sea salt
4 small - medium zucchini*
1 - 2 T. coconut oil or ghee or use steam method for oil-free**
1/2 onion, chopped
2 garlic cloves, minced
choice of veggies: bok choy [thinly chopped], fennel bulb and fronds [thinly sliced], kale [thinly sliced], chard [thinly sliced], spinach, and / or tomatoes [fresh or sun dried]
Herb Dressing or herbs of choice [basil, chives, parsley, cilantro, etc.] or use lemon juice with herbs for oil-free
sea salt and freshly ground pepper, optional / to taste

Slice zucchini according to the Spiral Vegetable Slicer instructions [I use the smallest blade] or using vegetable or julienne peeler [as instructed by manufacturer] to make thin pasta slices or noodles. If you are using the peeler, only work as far as the soft, seedy middle and then discard [the seedy middle won't hold up and make for mushy pasta].

Place sliced zucchini in colander [lined with cheesecloth or a towel, optional] and toss with  1 - 2 teaspoons of sea salt. It's important to make sure all the "noodles" are covered as this will pull the water from the vegetable. Set in either a glass baking dish, large bowl, or sink to collect water. Let stand for 30 minutes [minimum].

Meanwhile, warm oil in large cast iron skillet. Saute onions over medium-low heat until transparent and beginning to brown. Toss in garlic and veggies of choice and saute until vegetables are bright green and tender or wilted. Remove from heat and set aside until zucchini noodles are ready.

When zucchini noodles have sat for at least 30 minutes, rinse well under running water. If you used a cheesecloth or towel, gently pick up keeping the noodles in the center of the towel. Begin to gently ring out the water using the towel or cloth to hold the noodles. If you are using just the colander, gently press down on the noodles, pushing out water or pick up and squeeze. The point is to get as much water out of the noodles as possible.

Place skillet back over medium - high heat and add zucchini noodles. Stirring frequently, heat noodles until just hot and only slightly cooked.

Remove from heat and add Herb Dressing or toppings of choice. Top with toasted nuts or seeds, cooked quinoa, or shredded goat cheese. Lamb meatballs or a broiled fish filet are also delicious if you choose to add meat but remember, keep the servings at 80% vegetable pasta and 20% protein of choice [nuts, cheese, meats].

*Zucchini on the smaller side are the best choice in this case. The larger squash tend to have seedier, mushier centers which can be difficult to put through a spiral cutter. If you are using a vegetable or julienne peeler than size really doesn't make a difference although the younger zucchini tend to have a better flavor in my opinion.

**To steam: place prepared zucchini pasta in steam basket with a medium size pot. Fill pot with 1-inch of water [water should stay below basket]. Turn heat to high and bring water to boil. Steam for 2 - 3 minutes, turning pasta each minute, until just soft.

TAHINI STIR-FRY WITH QUINOA

Limited sleep [such is the woe of being a parent] begs this to be a really simple post to mirror a simple recipe.

I tend to rely on a variety of stir-fries for my lunches throughout the week. Getting a meal in while tending to two active, demanding girls is hard enough. Cooking nearly impossible. So salads, stir-fries, and smoothies generally round out my daily meals.

During the summer we put away quite a few veggies from the Farmer's Market and our own garden. When these run out, as they inevitably do, I rely on store-bought frozen. Organic ensures the product itself is not genetically modified but doesn't protect the product from being owned by a GMO-based company. Whenever you can, try to find out who the parent company is and what they're standard practices include. Even better, ask your local health food store if they carry any local, organic frozen [or storage] produce. You may be surprised with what you find!

[THE RECIPE]

2 medium mushrooms, chopped
1/2 a medium onion, diced
2 T. extra virgin olive oil
2 cloves of garlic, minced or granulated garlic powder
A good 2 - 3 cups of veggies of choice, fresh or frozen [for this recipe I use frozen beans and frozen asparagus]
2 tsp. tahini
splash of white wine vinegar
sea salt, to taste
quinoa, cooked
raw sesame seeds, garnish

In a large skillet, saute mushrooms and onion in olive oil over medium-high heat until onion is just transparent and mushrooms slightly browned. Add fresh or frozen veggies and saute until just soft. Add tahini, a large splash of white wine vinegar, garlic or granulated garlic powder, and salt to taste [I tend to make this recipe on the saltier side]. Mix well.

Serve over warm quinoa and garnish with sesame seeds.

PULP CRACKERS WITH ADZUKI-MUNG HUMMUS

The other day I was reading a magazine and much of what caught my eye involved a bit of "the world is in trouble and thus coming to an end" language. As I read I could feel the fear "the end" [and all it may or may not entail] crawling through my body. At least for me, negative emotions seem to creep up as physical first and with every tightening muscle I wondered, "Is all this true?"

Then I looked outside to see my world covered in twinkling ice and pure white. A fire softly burned and my hands were drawn to the warmth of the tea resting in my hands. My body relaxed and faith reminded me although things are bad, maybe getting worse, fear isn't the answer. Concern, yes. But fear leads to rash statements and thoughtless action. Fear may motivate in the short term but can't sustain momentum.

Concern, compassion, love, grace, humility, gratefulness, hope, faith, discipline, passion, adventure - these can bring great shift and immense change. They have the ability to create sustainable motion and allow us to have a bit of fun along the way.

So yes, fracking will probably pollute a good chunk of ground water. And yes, it's a really bad idea. But sit and enjoy a clear glass of pure water on a hot summer day [or a dry winter day!], soaking up it's hydration and satisfaction and you'll quickly realize you want everyone to have the same experience. All of a sudden clean water for all becomes important to you.

And yes, vital pollinating bees are dying due to wide-spread pesticide use on many nursery flowers and crops. Yet, watch a tree bloom in spring, have a picnic beneath it's canopy under the hum of its busy workers, and you'll quickly develop a deep respect for our fuzzy little friends. You may even find yourself creating a pesticide-free sanctuary for them and teaching others how to do the same.

It's true genetically modified crops [and their creators] are attempting to take over the world using less-than respectable practices but walk through a garden full of heirloom vegetables or through a farmer's market bursting with variety and the beauty may just take your breath away. It might even suck you in and beg you to taste the undeniable depth only an heirloom can give. Soon you may find yourself growing these gems yourself, maybe even talking about them from time to time, slowly winning people over through your joy and passion.

Fear is powerful, true. Fear gets its message across fast and with not much effort. It's easy and cheap and dangerous.

Joy is more difficult. Joy asks us to walk away from fear and step into a life full of almost unbearable beauty. But joy is deep and wide and more powerful than fear. Joy is eternal.

So as we are bombarded with headlines and worries and news that brings us to our knees in tears, may we remember fear doesn't need to be our response. Look to what is, right now in this moment. Find something beautiful and cling to it. Let the joy and hope penetrate and from that place move forward. The world may not seem as bad after all.

[THE RECIPE: PULP CRACKERS]

7 c. vegetable and / or fruit pulp from juicing [pictured here are beets and carrots but green juice pulp is equally as good]
1/2 c. flaxseeds, ground
1 c. water
1 1/2 - 2 tsp. sea salt
1 1/2 T. nutritional yeast
1/4 c. alfalfa leaf, dried and ground*
2 T. herbs of choice [I love sage and rosemary with root vegetables]
1/3 c. coconut oil, melted
1/2 c. small seeds of choice [sesame, flax, chia, hemp or combination]

*The alfalfa leaf is optional but I add it to give the crackers an added nutritional boost. Alfalfa is an immune booster, anti-inflammatory, detoxifier, blood purifier, is great for woman's health, and can aid almost any ailment. It's health properties are endless and I highly recommend getting it into your diet. As always, if you have any special health conditions always do your own research before consuming any herb.  

Place ground flaxseeds and water in a small glass bowl, stir, and let stand for about 10 minutes to form a thick gel.

Meanwhile, combine remaining ingredients in a large glass bowl. When the flax has gel-ed, mix it in with the rest of the ingredients. You may need to kneed using your hands to form a firm, dough-like ball.

Separate into four sections and set aside.

Dehydrator Method: Place each dough section on a parchment paper lined dehydrator tray. Roll out to about 1/4-inch thick. Sprinkle with sea salt and sesame seeds if desired and gently press into dough. Score for easy breaking [optional]. Dehydrate on low [around 105 degrees] 16 - 24 hours or until the crackers are very crisp. Break into pieces and store in a Ziploc bag or tightly sealed container. I like to save the silica packages from my nori sushi roll packages to keep the crackers crisp.

Oven Method: Spread the mixture onto parchment paper, rolling out to 1/4-inch thick. Sprinkle with sea salt and sesame seeds if desired and gently press into dough.  Score for easy breaking [optional]. Bake at 250 degrees for about an hour and then gently flip. Bake for an additional 15 minutes, turn oven off, and let stand in oven until it is cool. Remove from oven, break into pieces and store in a Ziploc bag or tightly sealed container. I like to save the silica packages from my nori sushi roll packages to keep the crackers crisp.

[THE RECIPE: ADZUKI-MUNG HUMMUS]

5 c. mix of adzuki and mung beans: soaked, cooked, and drained
1/4 c. tahini
juice of one lemon
3 - 4 garlic cloves, peeled and crushed
1 - 2 tsp. sea salt [adjust to taste]
1 tsp. cumin, ground
1/2 tsp. smoked paprika
1/2 tsp. sweet paprika
large handful of fresh parsley
large handful of fresh cilantro
few tablespoons of extra virgin olive or unrefined sesame oil

Place all, except oil, in a blender. Blend to very smooth, adding oil as needed. Refrigerate to chill [or place outside if your outside in frozen!] and serve with veggies and crackers.

Enjoy!

THE ART OF SIMPLE + [LOCAL] WINTER DETOX SALAD

I often live under the illusion all my meals need to be spectacular. You know, full of complexity and perceived "wow!" factor, a table full of mouth-watering dishes, everything coming together seamlessly. When I look at how my life, specifically meal time, actually is I find mealtimes miles from whatever immaculate images I've created in my mind - it's  laughable.

Here's maybe the most important lesson I've learned about feeding people well:

Keep it simple.

It sounds obvious but in reality I need to remind myself of this truth daily. What I know is if I don't keep food simple it just doesn't work. I slack, I rely on the leftovers of leftovers, I get to 5:00 and start to panic, or deem the evening "on your own night". I'm frazzled and frantic and grumpy because I've let myself down again. I'm not present and therefore can't enjoy anything - my husband, my kids, the people around our table, the setting, the smells, the tastes. I miss all of it because I'm in recovery mode.

And then I look into the eyes of my girls and get a sucker punch to the gut. What I'm teaching them is perfection is most important and if perfection can't be attained then just scrap it all, be cranky, and eat popcorn.

[Big gulp.]

Here's the thing, when I keep my meals simple, fresh, local, and "me" I actually serve more than just food to those I love. I give them a piece of my heart, my time, my effort, and all the good things I want for them. I'm giving my girls a sustainable and joyful way of doing food, something they can carry with them their entire lives.

When I hone in on what I'm good at making and enjoy eating, the meal comes out the way I want every time. I can relax and take pleasure in the process, experimenting along the way. This is what makes cooking fun and what brings me back to the kitchen each day. I like the comfort in familiarity that allows for creativity and adventure.

So, if you've struggled to "get it right" in the kitchen, find a few [seasonal, healthy] meals you like to make and cook them a lot. Get comfortable with the process and then experiment with different flavors and ingredients that reflect your own uniqueness. For me these are sauteed veggie scrambles, soups, and salads. I can make a mean veggie-hash in minutes or throw together a salad bar from almost anything. Over time I've learned what flavors I love and which I hate, creating my go-to dressings and seasonings that make assembly a cinch.

Don't feel like you have to scrap all your grandiose meal plans, just save them for the weekend or an open day. If you head into complex meals with the space they demand, I promise you'll have a lot more fun.

Here is one of my favorite, simple, and local lunches that provides the "fresh" reminiscent of summer yet uses seasonal produces and flavors. This is an especially great meal to enjoy while detoxing!

[WHERE DO I FIND LOCAL PRODUCE IN WINTER?]

If you live well north of the equator, it's no secret winter is upon us. Glance out your window and the banks of snow, maybe snow flake flying, and biting temperatures will remind you of this. But all is not lost when attempting to support your local community with your food purchases. In many parts of the country winter farmer's markets are popping up surprising us all with the bounty farmers have year-round. If you can't find a winter market check in at your local health food store - many are locally minded and stock produce direct from your area whenever possible.

Although olive oil and some herbs and spices aren't grown and produced in my area, purchasing them from a local artisan or market gives money to small business rather than big box stores. I like to use well-crafted, high-quality olive oil on my salads for their intensity and variety of flavor.

That being said, if you live in West Michigan, my favorite haunts are:

Sweetwater Local Foods Market
Harvest Health Foods
Nourish Organic Market & Deli
Global Infusion [for herbs / spices / teas]
Old World Olive Oils

Even changing just one or two of your common purchases from large stores to local businesses can make a big difference. If each of us did this, imagine the impact we'd make!

[THE RECIPE]

1 small head of savoy cabbage, thinly sliced [If your cabbage is a bit wilted, cut and place into a bowl of water with a large handful of ice. Allow cabbage to soak for 20 - 30 minutes or until it's crispy again.]

1/2 delicata squash [I roast the whole squash and save extra for another time], reserve seeds
sage or rosemary, ground
caraway seeds, whole [optional]
sea salt

squash seeds of delicata squash
sea salt
nutritional yeast

1/2 kohlrabi, peeled and either shaved [use vegetable peeler or mandolin] or cut into match sticks
2 radishes, thinly sliced
3 - 4 baby turnips, thinly sliced
1/2 [local] apple, cubed
homemade sprouts [mix of choice, alfalfa is great for detoxing]*

juice of 1/2 lemon, freshly squeezed or 1/2 - 1 tsp. local apple cider vinegar
extra virgin, first cold-pressed olive oil [from local specialty store]
splash of local, organic, pure apple juice [if added sweetness is desired]

Preheat oven to 425 degrees. Wash and dry delicata squash. Cut in half, length-wise, and scoop of pulp and seeds. Separate seeds from pulp, rinse in fine mesh strainer, drain, and set aside. Slice the squash into 1/2-inch piece, cutting along the width. Then cut those slices into either thirds or quarters. Toss with a tablespoon or two of olive oil and sprinkle with a few pinches of sage or rosemary, caraway seeds, and sea salt. Rub seasoning in to pieces using your hands. Place on parchment paper lined baking sheet or directly on stone baking pan. Roast for 25 - 30 minutes, tossing at the 20 minute mark.

While squash is baking, place rinsed and drained squash seeds on another parchment lined baking sheet or stoneware pan. Toss with a pinch or two each of sea salt and nutritional yeast. Set aside [if you have an additional oven or toaster oven you can bake these while squash is roasting]. When squash is done, set oven to 375 and bake squash seeds for 10 - 20 minutes or until golden brown and crunchy.

While squash and seeds are roasting, prepare additional ingredients as noted above.

Toss prepared cabbage and kohl rabi. Drizzle over salad a tablespoon or two of olive oil and freshly squeezed lemon juice. When squash is done, toss with cabbage mix.

Top with a layer each of sprouts, turnips, radishes, and apples. Sprinkle with roasted squash seeds and eat to reducing toxins, good health, and supporting our local communities!

*To make homemade sprouts: purchase seeds specifically used for sprouting [will note on the package]. In a large glass jar, place seeds to cover bottom and cover with four times the water. Place a piece of screen or cheesecloth over the jar and secure with a rubber band. You can also purchase a sprouting jar. Let the seeds soak for 24 hours. Double check to make sure the cloth or screen is securely in place and then drain the water from the seeds. With cloth or screen still on bottle, let water run through to fill the jar. Drain water again, tip jar to side and place in a sunny windowsill. Gently rinse and drain the seeds 2 - 3 times a day for 3 - 5 days or until sprouts are a few inches long. Remove sprouts from jar and store in an airtight glass container for no more than a week. 

SIMPLE BREAKFAST: SWEET POTATO + KALE + KIDNEY BEANS + QUINOA [AND A THANKSGIVING DAY MENU]

The few days leading up to Thanksgiving are usually hectic, the morning of a blur. The cleaning, the planning, the table setting. The prepping, chopping, cutting, basting. In past years T-day has come and I find myself scrambling to get everything done and, true to my personality, done perfectly. Obviously I succeed [sarcasm, check!].

This year however our gathering is smaller, the list a bit shorter, and my attitude surrounding the entire day a little different. I love Thanksgiving. It ranks as one of my favorite holidays to be sure and this year is no different.

The change comes in my mindset.

Instead of freaking out about things being just right I'm learning to be kinder to myself. I'm realizing a magazine-perfect setting is beautiful but doesn't really change what happens around our table, it just stresses me out. I'm finding my girls would rather help me clean [a game in their beautiful minds] if I relax, turn on some music, throw in some terrible dance moves, and let go of getting every nook sparkling. I'm working on living in the present moment taking in the blessing that comes with the preparation - a time bursting with love and anticipation yet so easy to miss in the chaos, turkey guts, and veggie scraps. As I write this I take a few glances out the window watching fat snow flakes lazily make their way to the ground. I listen as my baby coos herself to sleep and my oldest works on her letters in between setting up a card game for us to play later.

I have my lists, things to get done. But I've also planned in moments to be and enjoy and what I'm finding is everything gets done and I treasure each step along the way.

Pre-Thanksgiving meals are a perfect place to start simplifying. Through paying attention to how my body responds to food, I've found I do much better on a high protein, low sugar [natural or otherwise] breakfast. Slowly I'm putting together simple breakfasts to fit my needs. Below is an example of one of my current favorites. The quinoa + bean combination provides a complete protein while the sweet potato and kale [seasonal favorites these days!] packs the meal with essential vitamins and minerals. Fennel and cumin aid in the digestion of beans and using the whole seeds ensures these properties have stayed in tact. Nutritional yeast is high in protein and is one of the few non-meat food sources of B vitamins we have available.

May you find the time and presence to give thanks in whatever chaos you find. May you surround yourself with those you love and tell them why they mean so much to you. May Thanksgiving be a day bursting with blessing and may the times surrounding it bring moments of grace and beauty.

Happy Thanksgiving!

[THE RECIPE]
Serves 2 - 3

1 large sweet potato or 2 small: washed and cut into very small cubes [if you are using organic you don't need to peel]
1 large bunch of kale: washed, spun dry, and cut into small ribbons
1 c. kidney beans [or beans of choice]: soaked, cooked, rinsed, and drained [or drain and rinse a can of pre-cooked beans]
1 c. quinoa: soaked / sprouted, rinsed, and cooked
1 - 2 T. extra virgin olive oil
1 T. whole cumin seeds
1 tsp. oregano
1 tsp. nutritional yeast
1/2 tsp. granulated garlic
1/2 tsp. granulated onion
1/4 tsp. freshly ground fennel seed
sea salt, to taste

Prepare all vegetables as noted above. Heat oil in a large cast iron skillet until hot but not smoking or popping. Carefully add sweet potatoes, toss to coat with oil, and then let cook for a few minutes or until the undersides are browned and crispy. Stir, add cumin seeds, and repeat until most of the sides are browned and potatoes are just soft. Add cooked kidney beans, oregano, nutritional yeast, granulated garlic, granulated onion, and ground fennel, stir, and let cook for 1 - 2 minutes. Reduce heat to medium - low, add kale and gently try to stir [the kale will probably be heaping], add a 1/8 c. of water, cover and let steam for 30 - 60 seconds or until kale starts to wilt. Remove cover and stir to combine. Add cooked quinoa stirring gently until quinoa is warmed. Salt to taste.

I usually make the full recipe and then store the leftovers for the next day's breakfast.

[A SEASONAL THANKSGIVING DAY MENU]

Appetizers:

Roasted Pumpkin Seeds
Holiday Crackers with Cheesy Pumpkin Dip
Roasted Chickpeas
Parsnip Chips


Main Meal:

Three Winter Salads + One Dressing
Roasted Veggie-Stuffed Hubbard Squash
Mixed-Vegetable Mashed Potatoes
Quinoa-Walnut Stuffed Cabbage Rolls
Spiced Pear Sauce

Dessert:

Buttercup Custard
Pumpkin Ice Cream
Upside-Down Pumpkin Pie Crisp
Pumpkin-Apple Crisp

Drinks:

Spiced Pumpkin Latte
Chamomile Latte [a little digestion aid!]

ROASTED VEGGIE-STUFFED HUBBARD SQUASH

Thanksgiving is my favorite holiday for many reasons. I love the idea of gathering around a table, motivated by no more than the celebration of gratitude, family and friends, and really, really great food. I start the T-Day planning weeks in advance out of pure excitement and anticipation [which is the main reason you're getting this post in October].

A few years ago, because I [and now my girls] forgo the standard turkey and stuffing fare, my mom came up with a more-than-suitable main course to stand in as centerpiece of the table. She wowed even the veggie-phoebes with her artistic arrangement of the harvest's finest treasures. As other's gasped with appreciation, I was taken aback by the time and care she put in to making something special for her daughter [a common occurrence throughout my life]. It has since become a much-loved Thanksgiving tradition.

Over the next few weeks, as you plan and prepare for the upcoming holiday[s], I hope you find the time and presence to name every person and thing you are grateful for with each cut or chop or assemble. May you let the anticipation be part of the giving thanks, letting it seep into each day. May your heart swell with blessing and body warm with really, really great food.

Oh, and thanks mom for taking care of your girls. This one's for you!

[THE RECIPE]
Adapted from my mom's stuffed Hubbard squash recipe debuted Thanksgiving 2010 and adamantly requested every Thanksgiving since.

Many of the vegetables listed are great storage fare and can be purchased weeks in advance [like now!]. Other's, like Brussels sprouts, get sweeter after the first freeze and, if available, can mostly likely be purchased the week of Thanksgiving. If you plan to make this for Thanksgiving day, I recommend chopping everything the day before and storing in glass containers in the refrigerator. This alleviates much of the "day-of" work and allows you to focus on other, more pressing items.

If you have the space in your oven, arrange the cooking racks so there is one close to the bottom, one in the middle and one near the top. Use the convect cooking option if available. This way you can cook everything at the same time.

1 small Golden Hubbard squash [or any winter squash you prefer]
2 tsp. extra virgin olive oil, divided
1 tsp sea salt, divided
freshly ground pepper

Cut squash in half and scoop out the seeds. Reserve seeds to make roasted pumpkin / squash seeds. Preheat oven to 375 degrees. Place 1 tsp. of olive oil in each half and, using your hands, rub along bottom and sides. Sprinkle 1/2 tsp. in each squash and grind about a 1/4 tsp. of pepper in each. Flip so flesh side of the squash halves are facing down and place on a parchment paper-lined baking pan. Place in oven and bake at 375 degrees for 60 minutes.

3 potatoes [I like using one of each red, yellow, purple], peels on*, cut into small chunks
1 beet, peel on*, cut into small chunks
1 stalk Brussels sprouts, sprouts removed and washed [you can save the stalk, peel, and cut into chunks and roast or compost], cut sprouts in half
1 leek, whites and light green, thinly sliced
2 large garlic cloves, minced
large handful green beans, cut into 1/2-inch pieces [choose fresh or frozen depending on what you can find locally]
1 large fennel bulb, fronds and stems removed, thinly sliced
1 - 2 carrots, peels on*, cut into 1/2-inch pieces
small handful of fresh sage, ground
1 small branch fresh rosemary leaves, stem removed and leaves ground
1 T nutritional yeast
2 tsp sea salt, divided
freshly ground pepper
2 - 3 T extra virgin olive oil

Optional veggie additions: rutabaga, shitake mushrooms, parsnips, kale, sweet potato

*If your vegetables are organic you can simply scrub the peels and leave them on.

While the squash is baking, wash and chop all of the vegetables as noted. On a stone or parchment paper-lined baking pan, toss beets and Brussels sprouts with 1 tsp. of sea salt, a little pepper, half the rosemary and sage, and 1 - 1 1/2 T. olive oil. On a different stone or parchment paper-lined baking pan, combine remaining ingredients and mix well [I use my hands].

Place in the oven with the squash and roast for about 30 minutes or until veggies are soft and the lighter vegetables are just starting to take on a golden brown color.

1/2 c. millet, rinsed and drained
3/4 c. water
1 T extra virgin olive oil

While vegetables and squash are roasting, prepare millet. Using a fine mesh strainer, rinse the millet under cold water until water runs clear [about 30 seconds]. Drain well. Warm olive oil in a medium size pot and, when just hot but not smoking, carefully flip in millet and saute, stirring frequently, for 3 - 5 minutes. The millet should begin to smell nutty. Pour in water, cover, and bring to boil. Reduce heat to low and cook covered until no liquid remains and millet is fully cooked.

Once all of the vegetables are roasted and millet is cooked, toss vegetables with millet in a large glass bowl [please use glass or stainless steel rather than plastic as the heat will cause the plastic to leach chemicals into the food].

Fill each of the squash halves with the veggie mix. You'll have extra mix which makes for a great breakfast the next morning!

You can top with chopped toasted walnuts and sea salt and pepper to taste.

JUICE WITH NO JUICER!

Sometimes reading books or magazines or blogs or articles just plain adds stress to eating well.

I mean, seriously. Now I need a juicer in addition to my dehydrator, food processor, blender, spice grinder, toaster oven, Crock-pot, and mixer?!

Sometimes I simply get fed up with it all, throw modern-day convenience out the window and put on my thinking cap. You know, the scrappy, frugal, brilliant one our grandparents seem to have. The hat that allows me to make something out of nothing and use what I have rather than purchasing something new because, I need it.

I'll say it right up front, this juice will take more time than it's juicer-pressed counterpart. Whenever we choose to walk away from the machine and do things by hand it generally does. But the process will also connect you to something more melodic, more fluid - something slower and more present.

[WHY GO THROUGH THE HASSLE?]

Juicing is an incredible way of getting easy-to-assimilate vitamins and minerals into your body quickly and effectively. It's said to be easier on your digestive system, not requiring the effort many fruits and vegetables would normally take. This doesn't mean forgo eating whole foods in favor of juicing everything. It means juice in conjunction with eating whole vegetables and fruit. It also offers a great option during illness or during fasting.

Not all juice is equal. Many commercial juices contain far more fruits than vegetables which can have a blood sugar spiking effect. A good rule of thumb is one fruit for every three vegetables.

Because juice tends to digest both faster than whole foods and dilute stomach acid [necessary for digestion], it's important to drink juice at least 30 minutes prior to eating or an hour or more after eating rather than with a meal.

So, take a little time to squeeze your own juice. Make a large batch and freeze some for later. Enjoy walking away from the "I need's" for a moment - from the stress, and information, and noise - and simply enjoy letting juice run through your fingers and down your arm.


[THE RECIPE - NO JUICER REQUIRED]

Leaving peels on, rinse, scrub, and quarter or cut into chunks each vegetable or fruit listed unless otherwise noted

2 - 3 small beets or 1 large one
2 carrots
3 celery sticks [optional]
2 small apples or pears or 1 large one
large bunch of kale
1/2 cucumber [optional]
1/2 lemon, juiced
one 1" piece of ginger
1 - 2 cups of water
1 nut bag or large piece of cheesecloth folded in half

Place all chopped produce in a blender and cover with water. Blend on high until mixture is smooth [1 - 2 minutes].

Place nut bag or cheesecloth in a large measuring jar or bowl. Pour mixture into bag or cloth [you may have to split mixture into two]. Gently lift up bag or cloth and twist top to secure so the mixture does not squeeze out. Slowly begin to squeeze the mixture, sort of using a milking-the-cow like motion. Continue until all of the juice has been release and all that remains is a solid ball of pulp. Remove pulp and repeat if necessary.

Pour desired juice into a glass and freeze remaining for later. It's important to drink within a day or freeze to preserve the enzymes, vitamins, and minerals released during the juicing process.

[WINTER JUICE]

For a nice early winter juice try this recipe using persimmons [you might be able to score some at your Farmer's Market]. Persimmons are awesome for reducing excessive mucus, are packed with vitamin C, and counter the effects of dry weather. This recipe is great for building the health of your blood, boosting your immunity, and helps fight those nasty colds.

2 persimmons, remove stems and seeds
2 carrots, rinse and remove end
2 medium beets, rinse and remove end
2 1-inch pieces of peeled ginger
juice of 1 lemon

Follow juicing instructions above.

PARSNIP CHIPS

Ahhh fall. If you've followed this blog through this season before you know it is without a doubt my favorite. Pumpkins and pumpkin everything, apples, squash, cool nights, warm days, spiced cider, chai, school supplies, soups......pure bliss.

This recipe stems from the root veggie parade that wraps up the growing season. Never a fan of roots in the past, with a little practice they have slipped their way up as some of my very favorite foods, parsnip chips ranking near the top.

[RIGHT ON PAR]

If you've never had a parsnip you really are in for a treat. Parsnips look like their carrot cousin but are a bit more mature, hosting a sweeter, nuttier flavor. And they come at just the right time.  The most effective way to warm the body is from the inside out, something these and other root vegetables are amazingly good at. As the air gets cooler and damper, the warming properties of parsnips help resolve these conditions in our bodies. They're a good source of calcium, vitamin A and C, and potassium and are relatively high in silicon and fiber [the insoluble kind].  

So, get these in the oven, grab a cup of tea and a really good book or the family, some friends, and a picnic basket, and take in every single ounce of this season. Play outside as much as possible. Try your hand at apple or pear sauce [it's too easy not to!], eat a salad [like twice a day because soon you'll salivate at the thought of fresh greens], and carve a pumpkin. Walk through the woods or around the block. Sit by a campfire. Light your favorite fall-scented candle. Decorate with mums and gourds and corn and hay. Most of all forget that winter is around the corner and simply enjoy what is right now - beauty everywhere.

[THE RECIPE]

3 - 4 large parsnips, scrubbed and cut into very thin slices*
extra virgin olive oil
sea salt
spice blend of choice [I really like equal parts black pepper, onion powder, paprika; 1/2 parts garlic powder and turmeric; and a dash or so ground rosemary, ground thyme, ground basil]

Place cut parsnips on a parchment paper-lined baking sheet. Drizzle a couple tablespoons worth of olive oil over the parsnips and sprinkle a teaspoon or so of salt and a teaspoon or so of spice blend. Toss well until parsnips are thoroughly coated, adding more oil, salt, and spice as needed. Test a chip and adjust flavors accordingly.

Preheat oven to 425 degrees. Place baking sheet in oven and bake for anywhere from 15 - 30 minutes. You'll want to watch them closely because baking time will vary depending on parsnip slice thickness.

When they are golden brown [not dark brown or black] and crispy, remove from the oven and let cool for a few minutes.

Enjoy plain or with your dip!

*When I purchase organically I tend to not peel parsnips, carrots, beets, etc. and opt to scrub them really well instead. Many essential nutrients lie just beneath the peel and most peelers remove those nutrients with the peel.

"SNEAKY CAKES" [AKA ALLERGEN-FREE, VEGAN PANCAKES]

I hesitate to publish this recipe for one simple reason - my husband loves it. I consider it a big win when the hubs actually prefers my homemade to the box and I just hate to reveal to him my secrets. You know, the whole mind over matter thing.

So, dear spouse of mine, if you are reading this I respectfully ask that you close out of this window and walk away. It's better for us both if you just don't know.

As for the rest of you, my hope is that this recipe changes your life in the best possible way. It is about as "whatever is in the house, make it your own, anything goes" as it comes. My guess is ninety percent of you have some combination of these ingredients in the house at all times. This is why I've dubbed it my "that kind of day" go-to meal. I'm able to hide a veggie or two [or four] into it, throw some fruit on the side [breaking all food combination rules but it's just been that kind of day I really am having a hard time caring - you know what I mean, you've been there] and, bam!, a nutritious meal. 

So, give yourself a break if it's been a long day. Turn on some music, squeeze some fresh juice, whip up a smoothie, snag some kombucha, or a glass of your favorite wine and enjoy a minute or two to just be. Take a deep breath, smile [no seriously, smile - it really works!], and know that in a few minutes you'll be sinking your teeth into an awesome bite of pancake goodness. 

[THE RECIPE]

Special Note: I've noted quite a few different variations. Grab whatever is in your cupboards, pantry and refrigerator and make it your own! I typically double this recipe - breakfast for tomorrow? Check. 

Dry Ingredients:

1/2 c. millet, quinoa, rice, lentil, or bean flour [or any combination of these]

3/4 c. buckwheat, sorghum, or oat flour [or any combination of these]

4 T. ground flax or chia seeds [I like 2 T. of each]

2 tsp. baking powder

1 tsp. baking soda

1 1/4 tsp. ground cinnamon

1/4 - 1/2 tsp. any other spice [nutmeg, cardamom, ginger, fennel, all spice, orange or lemon zest, etc.]

1/2 tsp. sea salt

Wet Ingredients:

1 T. honey, maple syrup, or date paste

3/4 c. fruit or vegetable puree [any fruit sauce; any fruit or vegetable or combination of both blended: apples, bananas, pears, plums, berries, zucchini, carrots, beets, sweet potatoes, etc.]

1 1/2 c. water + 1/4 c. flaxseeds [or any nut or seed milk - if you choose a different milk than flax, add a few extra tablespoons of flax or chia seeds to the mix]

2 T. lemon juice or apple cider vinegar

2 T. molasses [optional]

Add-In Ingredients:

large handful of chopped fruit, berries, nuts or seeds [optional

Combine all of the dry ingredients in a mixing bowl and set aside.

Place all wet ingredients in a blender on high until mixture is smooth and well blended. Slowly pour the wet mixture into the dry, mixing constantly. When everything has been fully incorporated, gently fold into the batter any add-in ingredients. 

Let sit for a few minutes.

While batter sits, preheat oven to 200 degrees [F] and grab a glass baking dish. If you are using an electric skillet [one of the few times I do], heat the skillet to 315 - 325 degrees [you'll adjust the temperature as you go]. 

Pour 1/3 c. of the batter onto the warmed skillet. Batter should form a nice round but if not, gently spread it out with the back of a spoon or the measuring cup. Repeat 3 or 4 times, depending on the size of the pan. 

Cover skillet and cook for about 5 minutes or until the face of the pancakes begin to look cooked. Remove skillet cover and flip the pancakes. Return cover and cook for an addition 3 - 5 minutes or until both sides of the pancakes are browned. 

Place cooked pancakes in glass baking dish and warm in preheated oven. Repeat with remaining batter. 

Once all of the pancakes are cooked and have had a few minutes in the oven, remove and serve immediately with ghee, real maple syrup [local if possible], and any toppings on choice.

Enjoy!

PLANTAIN & SAUTEED GREENS WITH TOMATO-SPIKED MILLET

[PLANTAIN: seed, root, leaf]

If there is one "weed" herb you need to make yourself comfortable with, even befriend, it's this one. Plantain is like the kale of the herb world. It can just about heal everything and is as nutritious as they come. Have a cut? Plantain. Have a burn? Plantain. Acne - plantain. Dry skin - plantain. Rash - plantain. Bite or sting - plantain. Bruise - plantain. Constipated - plantain. Need to detox? Plantain. Are you getting the picture?

Like dandelion, plantain can be found just about everywhere [except maybe the beach...]. Yards, park, pond side, roadside, hillside, concrete cracks, pasture, patios, gardens, city sidewalks, you name it. You've probably seen it a number of times, maybe even cussed it out on occasion. Although it is related to spinach [it's not only edible and amazingly nutritious but free!], it tends to masquerade as weed, keeping company with thistles, crabgrass, ragweed, and horse nettle. Really plantain should be elevated to "patron saint of the garden" status, or at least bestowed the title of "super herb". On hot days this herbs works wonderfully to cool the body from the inside out which is the most effective to eliminate heat. Essentially it's the perfect "emergency food".


Energy:  bland, a bit bitter, cool
Use:  Internal and External
For Infants / Children:  Yes
Precautions:  No know reactions or side effects

Key Nutrients:  iron, vitamins A, C and K, B vitamins, fatty acids, protein

Medicinal Uses:  detoxification and purification [is even used as a remedy for blood poisoning], liver stimulation [aids in poor digestion and nutrient assimilation], helps disperse too much heat in the body. It helps heal urinary tract infections, hepatitis, stings, bites, and wounds, skin issues [acne, rashes, dry skin, etc.]; cuts, scrapes and bruises.

Common Culinary Uses: salads, boiled and / or sauteed in ghee or oil, tossed with vinegar, pastas, pesto; hide in, I mean "add to", smoothies and juices ; seed pods can be used in soups, stew, stir-fries, and sauteed in ghee or oil.

[THE RECIPE: SAUTEED GREENS]

1 - 2 T. ghee, coconut oil or extra virgin olive oil [I highly recommend the ghee]
2 - 4 garlic scapes, chopped
1/2 c. freshly cut plantain leaves, rinsed and torn
1/2 c. freshly cut dandelion leaves, rinsed and torn
4 c. greens [ex. kale, chard, collards, mustard greens, arugula, and / or spinach]
large handful of herbs [ex. oregano, chives, parsley, and / or cilantro]
sea salt and freshly ground pepper, to taste
splash of fresh squeezed lemon juice, apple cider vinegar, or vinegar of choice [optional]

Heat the ghee or oil in a large cast iron skillet over medium heat until melted. Gently add garlic scapes and toss for 1 - 2 minutes. Add dandelion, plantain, and other greens to skillet. Continue to stir until greens have wilted and turned bright green. Turn off heat and season with salt, pepper, and vinegar [if using]. Toss with Tomato-Spiked Millet [recipe follows], quinoa, or Cauliflower "Rice" [I like to cook this in coconut oil].


[THE RECIPE: TOMATO-SPIKED MILLET]

1 1/2 c. millet, rinsed and drained
2 T. extra virgin olive oil
1 small onion, chopped
1 quart size jar of stewed tomatoes with juice [or roughly 3 - 4 cups of tomato puree], blended
large handful of fresh parsley and dill or herbs of choice, minced

Place millet in a fine mesh strainer and rinse until water runs clear. Drain and set aside. Pour oil into medium pot and warm over medium heat. Add onions and saute until translucent but not browned [about 5 - 7 minutes]. Add millet and toss frequently to roast for about 3 - 5 minutes [be careful not to burn the millet]. Gently pour in blended tomatoes, stir, and cover. Watch carefully and when liquid starts to bubble turn heat to low, cover, and let cook until all liquid has evaporated. When the millet is fully cooked, add parsley and stir.

Special Note: Remember, whenever you are introducing your body to something new, educate yourself on what you are eating / using [especially if you have health issues / concerns]. Many of the herbs found here will be safe for most but each of us has a different composition and will respond to foods and herbs in our own unique way.