Use a Julienne Peeler (I use this ONE) to peel your zucchini into noodles. You can also peel one of your carrots this way if you'd like.
Chop broccoli and other carrot and start cooking medium heat in coconut oil. Add 1/4 cup water to steam and cover.
After 5 mins uncover and add in chopped pepper and onion.
Cook for another 5 minutes uncovered.
Add chopped mushrooms and cabbage.
Continue cooking till mushrooms begin releasing their fluid.
Put the Zucchini/Carrot Noodles in another pan on medium heat and cook covered for 5 mins and then uncovered for 5 mins.
Add garlic and ginger to vegetables and cook for a few more mins then take of heat.
Start making Peanut Sauce.
Bring 1 cup of water to a boil in a sauce pan.
Add 3/4 cup peanut butter, 1/4 coconut aminos and 1 TBS fish sauce.
Stir sauce till it's well combined.
Layer the vegetables on the noodles, pour peanut sauce over the top and add toppings.
You can add your own flair to this with different vegetables and meat/seafood.
Another genius way to eat well on a budget is using the tops of farmers market produce such as beet greens or carrot tops; which is what I've done here. I call this a Pesto but in reality it has little in common ingredient-wise. Regular Pesto has Basil, Pine Nuts and Cheese. This has Beet Greens, Carrot Tops, Hazelnuts, Sunflower Seeds and Nutritional Yeast (as a cheese flavor replacement). What it does have in common is Garlic, Lemon Juice and Olive Oil.
2 handfuls of chopped Beet Greens
2 Handfuls of chopped Carrot Tops
1 cup Soaked and Roasted Hazelnuts
1/2 cup Sunflower Seeds
1/4 of a large Onion
2 large Garlic Cloves
3/4 cup of Olive Oil
1/2 Lemon (juice)
2 Tbsp Nutritional Yeast
2 tsp Sea Salt
Pepper to taste
The benefits of this recipe are many. As I mentioned, using the greens on produce that are usually thrown away saves money, obtaining good fats in the form of nuts and olive oil and the immune stimulus from onion and garlic.
Soak your hazelnuts for at least 5 hours and then roast them till crunchy in the oven. Chop up greens, onion and garlic. Combine everything in a food processor and process till desired consistency.
I put mine on slices of cucumber with a little bit of fermented beets that I made.
Johnny ate it with some plantain chips!
It's a rare that I eat grains. But every once in a while, I want a damn pancake! Okay.
Since I don't eat grains a lot, it's hard for me to digest them, it's hard for a lot of people.
This is why I go the sourdough route.
Sourdough is fermented by wild yeast which pre-digest the grains for you.
And they taste amazing.
For this recipe I used Rye flour. Rye is a lot less bred than regular Wheat flour. If you need to make a starter here is a semi-easy way to do that: Sourdough Starter. Or if you live in Portland you can come on by and get some of my starter! (it's a lot easier if you know someone with a starter already) After you have a successful starter going you can make the easiest pancakes ever!
Recipe: This is it!
2 cups Sourdough Rye Starter
Mix together, and make pancakes! Done. Top with lots of grass fed butter and local raw honey. Yum!
There's nothing like the convenience of a granola bar. You grab it and you go. For a long time these have been considered "health food" by most and a staple for the american kids lunch box. But these are far from health food, Nature's Valley, for example has an ingredient list worth looking at:
Now, if you're unfamiliar with reading labels I will point out a few things to note here. The second highest ingredients are a high sugar corn syrup and sugar. A few ingredients down you'll see fructose, another sugar. Another notable ingredient: Partially Defatted Peanut flour. Why are we defatting peanuts, that's what makes them good! Besides that there are rancid oils, soy lecithin, nonfat milk and preservatives. These aren't looking like a health food to me.
My "granola" bars are grain free, dairy free and full of good quality fats in the form of peanut butter, coconut oil, coconut shavings and nuts/seeds. And they only take about 10-15 mins to make. I always soak my nuts overnight, this makes them way more digestible. In the morning I rinse them and bake them till crunchy. In this recipe I used Almonds and Sunflower seeds because it's what I had on hand, you can replace these with whatever nuts and seeds you like. The same goes for the peanut butter, use whatever nut butter you like!
2 cups of soaked Almonds
1/4 Sunflower Seeds
1 cup Coconut Shavings
1 tbsp Maca Root Powder (optional)
1/2 Peanut Butter
1/2 Coconut Oil
1 tbsp Honey
1/2 tsp Vanilla
1/4 Dark Chocolate Chips
After soaking and baking the almonds use a food processor to break into smaller chunks. Combine all the dry ingredients in a bowl. (for my first recipe I put the chocolate chips in with the dry ingredients, I think it would be better to melt them with the wet ingredients to help the bars hold together more) Combine all the wet ingredients in a saucepan and melt on low. Once well combined mix with the dry ingredients and make sure there is full coverage. Pour your mixture in a 9x13 dish and press with the back of the spoon until flat. Place in the refrigerator to harden. Cut into rectangles.
(Store in refrigerator)
Kale We all know it's good for us. We've heard that about a million times. But what is it exactly that makes it so good?
-Nutrient Categories: Antioxidants (specifically carotenoids and flavonoids), Anti-inflammatory, Anti-cancer
-Good for cardiovascular health and detoxing
-A very high amount of vitamin K, which is an aspect of it's anti-inflammatory quality. Vitamin K is a fat soluble vitamin so using a high quality fat like Olive Oil on these is a sure way to unlock this nutrient.
I love making Kale chips, specifically, because it makes a really great alternative "snack" food. Today I tried some different spices than my normal salt and nutritional yeast (although those are still in here!) I thought'd I'd add in chili powder which ended up being a great success!
1 bunch of Dino Kale
2 Tablespoons Olive Oil
1 Tablespoons Nutritional Yeast
1 Tsp Sea Salt
1/2 Tsp Chili Powder
1/8 Tsp Garlic Powder
Directions: Preheat Oven to 290. Chop Kale into small bite size pieces. Mix together the Olive Oil with the spices in a separate bowl. Toss together with Kale. Spread on a baking sheet and cook for 20 mins. Make sure to rotate the kale every 5 mins for even cooking. After it's done cooking turn off the oven and leave the tray in for 10 mins for extra crisping.
One of my dreams as I continue my schooling in Nutritional Therapy is to make healthy food accessible to all, no matter what income. This is really tough because the government subsidizes corn and soy, so they are unrealistically cheap. This ends up being what most low income families eat, and it's not just corn and soy in their whole forms, it's corn used as high fructose corn syrup in EVERYTHING, it's what they feed animals so that our meat is made of it, it's even in fertilizers and pesticides that are used on vegetables and fruit. You really can't get away from it, especially if it's all you can afford.
This is what I LOVE about fermented foods. You are taking regular vegetables and you are giving them an added boost of nutrition/probiotics just by letting them ferment in their own juices, it doesn't cost any extra money! Of course the taste can take some getting used to, that's why I love Kimchi!
I'll definitely eat sauerkraut, but Kimchi is like sauerkraut with a kick! So you if you like spicy, like me, you'll want to make some of this.
1 Head of Green Cabbage or 2 heads of Napa Cabbage
3 Large Carrots
1 Large Daikon Radish
1 Large Red Onion
1 Stick of Burdock
1/4 pound Ginger
1/4 pound Tumeric
3 small med/spicy Chili Peppers
10 Cloves Garlic
2 Tablespoons Fish Sauce (Red Boat)
3/4 Cup Celtic Sea Salt
(Some people add sugar to their Kimchi, I always try and opt out of sugar but if you wanted it you could add 2 tablespoons)
Health Benefits: It's packed full of vitamins, minerals and healthy bacteria/probiotics as well as aids in digestion. If that's not enough…here's A LOT more:
Cabbage: Helps your body get rid of waste, cancer prevention, polyphenols that are anti-inflammatory, helps heal stomach ulcers, cardiovascular support, etc.
Carrots: Orange and yellow foods are known to have the best protection agains Cardiovascular Disease, the rich carotenoids prevent oxidative damage, antioxidants like Vitamin C, cancer prevention; specifically colon cancer.
Red Onion: High in Polyphenols (ex. Flavonoids), Quercetin is one flavonoid known for it's histamine reduction in allergies, also cancer protection especially oral and esophagus cancers, sulfur compounds in onions can help detox the body and contribute to it's anti-clotting abilities and connective tissue support, helps with bone density and is great for women going through menopause, the sulfur compounds are also anti-inflammatory.
Burdock: Stimulates the growth of Bifidobacteria in the large intestine, these microbes help destroy bad bacteria, enhance digestion and immunity, has almost as much potassium as bananas (but haven't been bred as heavily as bananas!) which is helpful for heart function and muscle contraction, potassium and salt are needed in balance with each other, it is very high in B6 which helps your nervous system, normal brain function, hormone production and heart disease prevention, it also contains many other beneficial vitamins and minerals.
Ginger: Hailed for it's aid in digestion and gastrointestinal conditions, anti-inflammatory, can be used for motion sickness, nausea, vomiting, and cold sweating, prevents tumor growth (anti-tumor, anti-oxidant, anti-inflammatory), studies have shown it can cause the death of cells in ovarian cancer, and of course overall immune boosting abilities.
Tumeric: A powerful medicine who's list of healing properties is long, a potent anti-inflammatory, effective treatments for inflammatory bowel disease, ulcerative colitis and Crohn's, has anti-oxidants that neutralize free-radicals, there has been a lot of study on it's effect in Cystic Fibrosis but doctors caution to not self medication until the correct dose is analyzed, been connected to lower rates of all kinds of cancers, improved liver function, cardiovascular disease prevention, protects against neurodegenerative diseases like alzheimer's.
Chili Peppers: Capsaicin, the component that makes them hot, is known to inhibit a brain pain transmitter, so it can be helpful in migraines and sinus headaches, this is also helpful for clearing mucus and in chronic sinus congestion, apparently this same component drives prostate cancer cells to kill themselves, natural high in vitamin A, C and also bioflavonoids, they help strengthen our blood vessels and cause us to sweat which reliefs high blood pressure, it is also anti-inflammatory.
Garlic: You can increase the health benefits of garlic by letting it sit for a bit after chopping and before cooking, it is high in sulfur which has an array of benefits including: iron metabolism and cardiovascular health, it's anti-inflammatory, and can actually regulate the amount of fat cells that get formed in our body, high amounts of B6, manganese, Vitamin C and selenium, it's anti-bacterial and anti-viral, and also cancer prevention.
Fish Sauce: Made with anchovies which are: high in Omega-3 fatty acids which can reduce the risk of cardiovascular disease, high in phosphorus and magnesium which are both helpful in bone health, and high in iron.
Celtic Sea Salt: Provides an abundance of minerals and trace minerals, magnesium is extremely high in celtic sea salt and is also a mineral many people are deficient in, contrary to popular belief, low salt diets are not healthy, table/refined salt is what causes the problems, true sea salts that are left in their natural state are insanely important for our bodies to consume daily, the absorption of nutrients in other foods is dependent on good salt intake, magnesium salts stimulate white blood cell activity, can help heal serious diseases like enlarged prostate, for dissolving kidney stones, and arresting some forms of cancer.
If all of that doesn't convince you to make Kimchi I don't know what will!
So lets make some Kimchi!
Start with the Cabbage and chop it up in relatively small pieces, put it in a large bowl and cover with warm water, mix the Celtic Sea Salt in. Take the Ginger, Tumeric and Chili Peppers slice them into chunks, place in food processor with the Fish Sauce and puree till it's a paste. Chop up the other veggies, Carrots are nice in little strips, the Radish I sliced with a mandolin but chopping this into circles or whatever you like is fine. I have texture preferences. Burdock should be grated and Onion can be sliced thinly and chopped how you like. Strain the Cabbage and combine with other the other veggies, it's easiest to do this in smaller batches unless you have a massive bowl. Now add in the paste and make sure you get good coverage on all the veggies. Put everything into a crock or a large jar (or a few smaller jars if that's what you've got) and mash until the juices start coming out, you are basically breaking the cell membranes so the water is release, you want to do this until you've got enough to cover the veggies. Use a crock weight or plate to keep the contents below the waterline, if using jars you can close the lid but you'll need it to be loose. If you have an airlock even better! Allow the Kimchi to sit for a week, taste it at this point and if it needs more fermentation or is not soft enough you can let it sit for longer. After it's fermented to your liking put it in the fridge where it should keep for at least 6 months! Hopefully it doesn't take you that long to eat it! I know mine will be gone in a week.
I LOVED no bake oatmeal cookies as a kid. Now that I'm mostly grain free, I wanted to come up with an alternative recipe. Thus, a seed version was born. Keeping the base peanut butter and chocolate was a must, although you could sub out for whatever nut butter you like. Besides that I used pumpkin, sunflower seeds and shredded coconut for my "oatmeal" and added a little vanilla and Maca powder.
1 cup fair trade dark chocolate chips
3/4 cup organic peanut butter
1 cup sunflower seeds
1 cup unshelled pumpkin seeds
3/4 cup shredded coconut
2 tbsp Maca powder
1 tsp vanilla
1/2 tsp salt
Peanut butter is a good source of monounsaturated fat and should keep you satisfied longer than other kinds of snack foods, make sure you use peanut butter that doesn't have any added vegetable oils, just straight peanuts. Sunflower seeds have a very high Vitamin E content which make them anti-inflammatory. Pumpkin Seeds unshelled contain high amounts of Zinc. Coconut is another great source of fat but this gives you saturated fat, which, contrary to popular belief, is very good for you and should be consumed! Maca is a root that can be consumed daily as an overall tonic, it is known for it's abilities in hormonal issues, libido, immunity, memory, circulation and overall stamina. You can purchase this online at www.mountainroseherbs.com. The chocolate chip are dark so that there is less sugar, they are also fair trade, the ones I used are from Equal Exchange where they pay their cocoa farmers fair wages. http://shop.equalexchange.coop/chocolate/chocolate-chips.html
Melt the chocolate chips in a sauce pan on low, add in the peanut butter and stir until combined. Add vanilla, salt and then Maca making sure the powder is well incorporated. Last, add the seeds and coconut. Use a spoon to drop small clusters onto parchment paper and put in the fridge, or freezer if you want to eat them immediately, and wait for them to harden. Voila!
I'm here to tell you that there is an alternative, and that it's preventative, immune boosting and only comes with positive side effects. Let me introduce you to one of my favorite medicinal plants: Elderberry
The traditional cold medicine just doesn't cut it. Here are some details about NyQuil:
Possible side effects of NyQuil liquid:All medicines may cause side effects, but many people have no, or minor, side effects. Check with your doctor if any of these most COMMON side effects persist or become bothersome:
Constipation; diarrhea; dizziness; drowsiness; excitability; headache; loss of appetite; nausea; nervousness or anxiety; trouble sleeping; upset stomach; vomiting; weakness.
Seek medical attention right away if any of these SEVERE side effects occur:
Severe allergic reactions (rash; hives; difficulty breathing; tightness in the chest; swelling of the mouth, face, lips, or tongue); difficulty urinating or inability to urinate; fast or irregular heartbeat; hallucinations; seizures; severe dizziness, lightheadedness, or headache; stomach pain; tremor; trouble sleeping; vision changes; yellowing of skin or eyes.
Not only is this plant gorgeous, with a white flowering umbel that turns into berries in the fall, it is well known for it's anti-viral properties. It has even been said that elderberry works better than flu vaccinations due to it's ability to fight any strain. An Elderberry Syrup is a must have in the household, especially one with children. Instead of breaking out that NyQuil, make up your very own batch of this and have your whole family take it throughout the cold/flu season.
1 cup dried Elderberries
(Though I recommend fresh berries in the fall!)
6 Tablespoons dried Echinacea Root
2 Tablespoons Fresh Ginger Root
2 Tablespoons Fresh Tumeric
1 Tablespoon Cinnamon
(or 2 cinnamon sticks if you don't have the ability to strain it well)
1 1/2 Cups Local Raw Honey
6 cups Water
Take all your ingredients, except the honey, and simmer them in water for 45 mins or until it reduces to half the amount of liquid. Strain the mixture, I use a french press for this. Allow it to cool a little bit before pouring it over the honey so that the raw qualities of the honey aren't compromised. Mix it up and store for a month in the refrigerator. You can also make a half batch if you are just using it for yourself.
Elderberries are anti-viral and anti-microbial, Echinacea is also anti-viral and anti-microbial, Ginger is a digestive aid as well as anti-microbial and anti-inflammatory, Tumeric is also an amazing anti-inflammatory, Cinnamon promotes sweating, is a digestive aid and antiseptic, Local Honey preserves the syrup and has it's own antimicrobial, antioxidant and immune building properties.
Dosage: You can take a tablespoon a day during cold season for preventative measure and approximately 1-2 tablespoons every 2 to 4 hours at first sign of cold or flu. For children cut the dose in half.
Bailey Patrice & Jonathan David