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Turmeric Slow Cooked Oats


Turmeric Slow Cooked Oats

There's no better way to fight the cold weather than to start your day off with a warm bowl of oatmeal! Try this seasonal version with persimmons, pumpkin seeds and anti-inflammatory turmeric. TURMERIC SLOW COOKED OATS


  • 3 cups water (or a mix of water and milk)
  • 1 cup steel-cut oats
  • 1 Tbsp coconut oil
  • 1 tsp of ground turmeric
  • Pinch of salt

Directions: Pour the water into a saucepan and bring it to a boil over high heat. Then stir in the oats and the salt and stir.

Return the water to a rolling boil (this should only take a few seconds, then reduce heat to low.

Let the oats simmer for anywhere from 20 to 30 minutes, stirring occasionally and scraping the bottom of the pan. Cook until the oats are very tender and the oatmeal is as creamy as you like it (longer cooking will make thicker oatmeal). Once cooked, stir in 1 tablespoon of coconut oil

Remember your oats are a vessel for superfoods! Limit your bowl of oats to 1-1.5 cups and then boost the dish with lots of goodness like: ground flax or chia seeds, hemp hearts, nuts, seeds, seasonal fruit.

** Protein boost! Add 1 egg directly into the oats in the last 5 minutes of cooking. This will add 6 grams of protein to your breakfast and give it a custard like texture. **

Serve immediately or refrigerate for 1 week: The oats are ready to eat immediately. You can also let the oats cool and then store them in an airtight container in the fridge for up to a week. The oats will thicken in the fridge; stir a little milk or water into them when reheating to loosen.

The Skinny: In a world of Paleo & Atkin lovers, oatmeal has gotten a bad rap. I blame this on the "over-sugerfication" of our breakfast cereals. At it's heart, cereals are hearty whole grain that offers fiber, protein and vitamins B & iron. To reclaim your oatmeal you need to think outside the box. Breakfast cereals can be made with any whole grain (think quinoa, amaranth, buckwheat, etc.), and should be seen as a vessel for superfoods (not sugar). Load your oatmeal with as many superfoods as you can: Think flax or chia seeds; hemp hearts; raw nuts and seeds; anti-inflammatory spices like turmeric or ginger; eggs for protein; coconut or MCT oil for good fats; etc., etc, etc...

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Smoked Paprika Mashed Yams


Smoked Paprika Mashed Yams


This twist on a Thanksgiving classic is infused with a warming flavor that will keep all of your holiday guests coming back for more.  And vegetarians rejoice! The smokiness of the paprika mimics that roasted taste that is often lacking in a veggies-only meal.  Check out your new favorite holiday recipe ...


- 5 yams

- 5 cloves of garlic, diced

- 1 Tbsp. olive oil

- 2 Tbsp. coconut oil

- 1/2 c. coconut milk

- 2 tsp. smoked paprika

- Salt and pepper to taste

- Optional: toasted pumpkin seeds and hemp hearts to garnish


1) Preheat oven to 375 F and line a baking sheet with parchment paper (this will make clean-up much easier since yams release a sweet sticky liquid while baking).

2) Using a fork, pierce the yams all over then place on baking sheet and drizzle with olive oil, salt and pepper. Place in oven and roast until soft (about 1 hour).

3) Once yams are cooked through, remove from oven and peel the skins off.  If fully cooked, this should be very easy and the skins will just slide off.

4) Melt the coconut oil in a pan over medium heat and, once hot, add the diced garlic and fry until aromatic and just starting to crispen.

5) Place peeled yams in large mixing bowl and mash.  Add the garlic, coconut oil, smoked paprika and continue to mix.  Next, add coconut milk and mix until you reach your desired consistency.

6) Season with salt and pepper to taste - add more paprika for added smokiness or more coconut milk for increased creaminess - then top with roasted pumpkin seeds and hemp hearts and serve!

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Pear Spiced Protein Muffins


Pear Spiced Protein Muffins

I usually drag my feet/ never get around to adding the recipes that you all ask for.But 'tis the season for sharing (and for baking!) So if we treat, make it a wholesome treat!

To me the perfect muffin has the following components: 1) Packed with secret super-foods 2) Minimal and natural sugar 3) High in protein 4) Contains fresh fruit 5) An interesting texture

I put this little combination together while doing the unspeakable: mixing and matching baking recipes. And guess what? It was a major win! It's super flavorful, has unexpected crunch and enough protein that you can actually eat it for breakfast without feeling guilty. Not to mention it filled my house with an incredible holiday scent.

Please be brave to substitute ingredients within their types (but not their amounts.) That means if I suggest amaranth (and you say "what the heck is amaranth?"), but have another similar grain like millet or rye flakes, then go for it! If I suggest pumpkin seeds (because they are packed with Vitamin A and Zinc for immunity), but you'd rather have a seasonal hazelnut, be my guest!

Being brave in our cooking allows us to take ownership with what we do, and learn to fall in love with healthy food. My ultimate goal for you this winter is to remove the struggle from your relationship with health and replace it instead with enjoyment. Hense, healthy holiday muffins.


Pear Spiced Protein Muffins

Ingredients 3/4 cup dried amaranth or millet or rye flakes 1 cup gluten-free flour (I use Wholesome Chow High Protein Baking/ Pancake mix because of its high protein content + it's gluten-free. But I'd also suggest the Thomas Keller GF flour mix) 1/2 cup additional gluten-free flour (coconut flour, spelt, rye) If you are not GF, feel free to add whole-wheat pastry flour 2 tsp cream of tartar (optional) 3/4 tsp baking soda 2 tsp baking powder 1/2 tsp ground cardamom 1/2 tsp ground nutmeg (freshly grated preferred) 3/4 tsp kosher salt 1 cup of grated firm pear (aprox 1-2) 3/4 cup natural cane sugar (tubinado), honey or maple syrup (you can also can sub loosely packed dates) 6 Tbs coconut oil 1 cup yogurt, Kefir or coconut milk OR *gasp*, coconut milk eggnog (serious yum / slightly less healthy due to sugar content) 2 large eggs beaten 1 1/2 tsp pure vanilla extract 1 cup toasted pumpkin seeds

*Notes: 1) Chose the firmest pears you can and save the grating until the last possible moment to keep them from going brown. 2) I highly suggest the naughty addition of vegan eggnog, but be sure to minimize your sugar to 1/2> cup if you do. 3) This recipe makes approximately 12 standard muffins


Preheat oven to 425.

Mix dry ingredients in a bowl. Set aside - Raw amaranth, flours, cream of tartar, baking soda, baking powder, salt, cardamom, nutmeg

Add sugar to a large bowl then melt coconut oil. Spoon tablespoons into the sugar and mix well. Then whisk in milk of choice, beaten eggs and vanilla. Lastly, grate 1 cup of fresh pear and then fold in gently. Be careful not to over mix.

Meanwhile, lightly toast your pumpkin seeds using the same coconut oil pan. Toast for 1-2 mins shaking often.

Mix in 1/2 the toasted pumpkin seeds to your mix. Reserve the 2nd half as a topper for each muffin.

Oil your muffin tin with coconut oil and fill the cups almost the top. Sprinkle each muffin with the remaining pumpkin seeds.

Put the muffins into the oven and immediately turn temperature down to 375. Bake for 22-27 minutes or until golden brown and feel firm to the touch. Or use the handy tooth pick trick: poke it in the middle, if it comes out clean it is ready. We all know that one, right?

When the muffins are ready, pull them from the oven and let them cool for 10 minutes. They will keep for 2 days if you store them in an airtight container or they freeze beautifully!

I like to serve these muffins with my immunity Rose Hip Jam so that I boost my health and lower my guilt, because I want to enjoy every fruit of my labor.


In case you're wondering about my flour choice, here is a great high protein mix!

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Shitake Mushroom Immune Boosting Soup


Shitake Mushroom Immune Boosting Soup

Being sick is the worst! So I'm sharing a nutritious recipe to help you stave off the next cold. When you are fighting the latest seasonal bug, there is much you can do to boost your immune system using just the ingredients you have in your cupboard. This soup combines many of my favorite immune boosters like shiitake mushrooms, bone broth and ginger. Each of these foods have medicinal properties that promote strong immune response to viruses, lower inflammation in the respiratory system, and help you get all your needed vitamins and minerals through real food.

While you certainly can get away with using store-bought broth, I'd encourage you to adopt the habit of making homemade broth with your vegetable and/or bone scraps. Here is the full recipe for how to make broth from scratch.

Can a mushroom day keep the doctor away? Maybe! Shitake mushrooms are well researched for their immunosuportive and antiviral agents. During flu season, eat a variety of asian mushrooms every week. (Try shiitake, maitake, reishi and cordyceps.)

Ingredients 2 tbsp coconut oil (or grapeseed/ olive) 1 jalapeno, seeds removed, green flesh minced 1-2 tbsp ginger, peeled and minced 2 tbsp garlic, minced 2 green onions chopped (green and white sections) 1 lb shiitake mushrooms, wiped of dirt and chopped into slices. 2 1/2 quarts homemade stock (bone or a vegetarian mineral broth) 2 tbsp tamari (a gluten free soy sauce) 2 lemons, juiced 2 lemons, zested 1 block soft organic tofu (preferably Hodu brand) 2 cups carrots, shredded Fresh ground black pepper

Directions In a stockpot over medium heat, melt your oil and swirl to coat the bottom of the pan. Next add your minced jalapeño, ginger, garlic and the white part of your green onions and sauté until soft and smelling delicious. Then add shiitake mushrooms and sauté another 2 minutes, until they are softened.

While this is happening zest and then juice your lemons and set aside.

Now add your add your stock and tamari to the cooking vegetables, bring to a simmer and cook for about 5-10 minutes while the soup reduces.

Add lemon juice, tofu and carrots and cook gently for 2-5 more minutes to heat tofu. Season with black pepper.

Ladle this nourishing soup into your favorite bowl, garnish with green scallion and lemon zest, and eat wearing cozy socks. Feel better!

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They call me Miss Bi-Bim-Bastic


They call me Miss Bi-Bim-Bastic

Korean food is my is my weakness: spicy meats, fermented ban chan, and that smokey hair smell that does not wash out for weeks.  I love it all, but could do with a little less greasy. So as you can imagine, I do a fair amount of research/ reading/ kitchen tinkering on Korean home cooking. Vegetarian Bim Bim Bop is a fantastic and easy recipe to spice up your weeknight's. Use the quinoa/ greens as a base and get creative with your favorite toppings.  I have shared with you a few of my favorite toppings, but any veggie sautéed with a little fresh ginger and garlic will go beautifully.

Weeknight Bi Bim Bop

Serves 2


2 cups cooked quinoa

6 cups mixed greens, baby spinach or arugula.

6-12 Shitake mushrooms

1 Japanese eggplant

3-5 radishes radishes

Favorite greens

6 cherry tomatoes

1/2 avocado

Kimchee (store bought or homemade no MSG.)

2 eggs

1/2 cup rice vinegar or distilled white vinegar

Fresh garlic

Fresh ginger

1 Tbs sesame oil

2 Tbs olive oil

1 Tbs. Soy sauce, tamari or Braggs Amino Acids

Cook your quinoa using the 2:1 ratio: 2 cups water for every one cup quinoa. It cooks just like rice in about 15 minutes. If you'd like to soak your grains before hand, adjust your ratio to 1:1.

While your quinoa cooks, use the time to prepare each topping.  It is best done consecutively, using the same pan. This will allow you to tweak the flavor on each topping while, moving quickly through the process.

*Thinly slice the radishes and add them to  1/2 cup hot water, 1/2 cup rice vinegar for a quick pickle. Marinate them for 15 mins. Sprinkle with black sesame seeds when serving.

*Roast the Eggplant in an oven at 400.  Slice eggplant in half and then cut diagonal slices into the flesh of each half. Sprinkle with 1 tsp of sesame oil and salt and pepper. Roast for aprox 30 mins.

* Saute the shitake mushrooms with 1 tsp sesame oil,  1 tsp of freshly chopped ginger and 1 tsp of freshly chopped garlic. Remove and set aside.

* Add 1 Tbs sliced onions to the same pan and cook until soft. Then add your chopped greens, stir briefly, then add 2 Tbs water.   Cover with a lid and cook for 2 more mins. Remove, drizzle with 1 tsp of rice vinegar. and set aside. Remove any extra liquid left in pan.

* Now is your chance to add your favorite veggie.  Slice it and throw it in the pan with 1 tsp of soy sauce. Zucchini, carrots, bell peppers, sweet potato would all be great toppings.

When the quinoa is ready, you are set to assemble your Bi Bim Bop.  Using two bowls for serving, add 1 cups of quinoa and 1-3 cups of salad greens side by side in each bowl. Top the quinoa/ greens base with small piles of your many, prepared toppings.  Add prepared kimchee, and an option for Nori (seaweed) sheets. For an extra protein boost (6 grams in 1 egg) and Bi Bim Bop authenticity, fry or poach an egg (using no more than 1/2 tsp oil) and place it in the center of your masterpiece.

잘 먹겠습니다

(bon appétit)

The Skinny

Variety is the spice of life! The more variety you have in your daily vegetables, the more nutrients you're getting in your diet. Each vegetable offers a unique and important vitamin or mineral. For example: radishes contain high levels of folic acid and vitamin C, making them great for your skin and powerful cancer fighters; Shitake mushrooms are the king of the medicinal mushroom world. They contain all the B-vitamins and many trace minerals such as manganese, selenium and zinc. They are best known for their strong immune boosting properties and cardiovascular support. Eggplant, while sometimes controversial as a member of the nightshade family (best avoided for people with arthritis), has strong levels of the antioxidant nasunin which can protect the cells from oxidative damage. Etc.....

The bottom line is, eating a rainbow of veggies with bring you greater health.  Rather then relaying on multivitamins, first aim to meet your daily nutrient requirements from a full dose of colorful vegetables.

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Grilled Veggies with a Miso Dipping Sauce

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Grilled Veggies with a Miso Dipping Sauce

You are not truly a grill master until you have learned the ropes of the vegetable. Grilled vegetables on their own, or along side your protein, make any meal more gourmet, diverse and more nutritious. In this recipe inspired from the San Francisco Chronicle, the vegetables are paired with a flavorful miso dipping sauce which is frankly so good you'll  find yourself dipping much more than vegetables in it.

Grilled Veggies with a Miso Dipping Sauce


1/4 cup white miso

1 Tablespoon fresh ginger (peeled)

2 teaspoons of garlic (aprox. 2 cloves)

2 Tablespoons rice vinegar

2 tables spoons mirin (*can be substituted with 1 Tbs apple cider vinegar, 1 Tbs white wine or sake, and 1 tsp honey*)

1 Tablespoon sesame oil

1/4 olive oil

1 pound of broccolini

Yellow squash, cut lengthwise

1 medium carrots, peeled and sliced length wise

Olive oil as needed

salt and pepper


Place the miso, ginger, garlic, vinegar and mirin in a food processor  or blender. Blend on high until smooth, scraping down the sides as needed. Combine the sesame oil and olive oil in a measuring cup and mix together. Slowly drizzle the oil into the miso mixture as you continue to blend it. Taste and adjust to your taste if needed with black pepper and sea salt. Garnish the sesame seeds

Meanwhile heat the grill to medium-high, clean and oil it. Wash and slice all your vegetables as needed and toss with olive or coconut oil and salt and pepper. Grill the vegetables until tender, about 8-10 minutes.

Serve with the miso dipping sauce and impress all your grill master friends!

The Skinny

When you eat animal proteins like eggs, meat, poultry, or fish, your stomach produces hydrochloric acid and an enzyme called pepsin to digest them in the ideal, highly acidic conditions. When you eat carbohydrates your body produces an alkaline environment. When eating protein and carbohydrates together the acid and alkaline environments cancel each other out, making it difficult to digest anything effectively. By eating non-starchy vegetables alongside your protein, you ensure better digestion and proper nutrient absorption.

For more on the principles of check out the Body Ecology Diet.

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Curried Cauliflower Soup

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Curried Cauliflower Soup

A good blended soup should be a go-to in your cooking kit of cooking techniques. They are easy to make, extremely nourishing and seem much fancier then they truly are.  All blended soups start with garlic, onions and vegetables. Get creative with whatever is in season. Cook vegetables until soft, season and then blend them until smooth. Wah lah! I love picking a good garnish. Garnish opportunities are endless! Some of my favorites are something with crunch (toasted nuts, whole-grain croutons, crispy tortilla strips), something creamy (yogurt or flavored oils), or fresh herbs (cilantro, basil, thyme.) Get creative! 


Olive Oil

1/2 cup onion, diced

1/2 teaspoon ginger, minced

Salt & Pepper to taste

2 teaspoons of red curry paste

1 head of cauliflower, coarsely chopped

1 russet potato, peeled and chopped

1 can of coconut milk

4 cups vegetable or chicken stock (low sodium)

Greek yogurt, toasted pumpkin seeds and cilantro leaves for garnish


Heat a drizzle of olive oil in a large pan over medium heat. Once it is hot, add the onions, garlic and ginger and generous pinch of salt and pepper. Cook until onions become translucent, stirring occasionally.  (4-5 mins)

Add red curry paste to the vegetables and cook another minute or until fragrant. Stir in your coarsely chopped cauliflower and your peeled and chopped potato. Add another pinch of salt.

Add about 4 cups of stock and increase the heat until it comes to a boil. Reduce it to medium heat and add in your coconut milk. Stirring occasionally, cooking until the vegetables are very tender. About 20 minutes.

Using a food processor, immersion blender or hand-held blender, puree the soup until it is completely smooth. Put the soup back into it's pot and reheat on low until you are ready to serve.

Serve hot in warm bowls and garnish with a dollop of Greek yogurt, a few sprinkled pumpkin seeds and cilantro leaves.

The Skinny

Cauliflower is part of my favorite vegetable family: The Cruciferous! The cruciferous family are known sulfuric vegetables that stimulate and detoxify the liver. for healthy detoxification you'll want to include a cruciferous vegetable 2-3 times per week.

Cauliflower itself offers huge doses of antioxidant Vitamin C, manganese and carotenoids. 1 cup of cooked cauliflower gives you  55 mg of vitamin C. Cauliflower also contains high amounts of vitamin K and omega-3 fatty acids, which help decrease inflammation. And, just by virtue of having antioxidant and anti-inflammatory properties, cauliflower is naturally protective against cardiovascular and cerebrovascular diseases.

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Breakfast for Dinner: The Big Green Omelet


Breakfast for Dinner: The Big Green Omelet

This herb- and green-laden egg dish is a delicious celebration of spring and a great way to get your protein and veggies in one beautiful dish. Get creative by using whatever greens and fresh herbs you have on hand. You could also add shitake mushrooms, shaved zucchini or shredded carrots.  Serve it with homemade sauerkraut, salsa or avocado. It is also wonderful cold for lunch the next day. Serves 4.


6 eggs

2 Tbs coconut oil (or cold pressed olive oil.)

1 large spring onion (shallots & leeks are also good options.)

1 lb greens (nettles, spinach, kale or arugula or a mixture work well), blanched and chopped

½- 1 small Serrano chili, diced

1 bunch mint, chopped

1 bunch cilantro, chopped

Salt to taste


Pre-heat oven to 350 if you do not want to flip your eggs part way through cooking.

Heat a 2 Tbsp of coconut oil in a cast-iron pan (or any other non-stick pan which can go into the oven.).  Add onions over medium heat, salt well, and cook 5 minutes until tender and translucent.  Let cool slightly.

Meanwhile, beat eggs in large bowl.  Blanch your greens by dropping them into boiling water for 1-2 minutes.  Add blanched and chopped greens and the herbs to the beat eggs. It will seem like a ridiculous amount of greens, but that is the point.  Add the cooled onions and more salt and mix well.

Re-heat pan over medium-high heat. Add egg mixtures and let cook 7-10 minutes until almost completely set. The middle will still be damp.  Don't let the bottom burn and adjust heat accordingly.  When the eggs are almost completely set you can either slide it onto a plate and then flip it back into the pan to cook the top for 2-3 minutes or you can slide the whole pan unto the pre-heated oven and cook it for 2-3 minutes until set but not too firm.

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Corn Bread (Gluten Free!)


Corn Bread (Gluten Free!)

Corn bread is god's gift to gluten-free eaters. It is rich, nostalgic and indulgent and in its truest form, is naturally gluten-free. Using whole grain corn meal, coconut oil and Keifer I transformed these American favorites into a wholesome Sunday breakfast. The addition of apple sauce, Greek yogurt or Keifer will help keep them moist. Play with additions like corn kernels, green chilies or Middle Eastern Dukkah.

  • 1 cup milk (Almond, Coconut, Hemp, etc. )
  • 1 tablespoon white vinegar
  • 2 cups fine or medium cornmeal (I used whole-grain, but regular is ok.)
  • 2 tbsp baking powder
  • 1 tsp salt
  • 1/2 tsp baking soda
  • 1/4 cup evaporated cane juice or regular sugar (I like my cornbread southern-style, with zero sweetness, so I like to omit this. But everyone else who tried the recipe preferred the sweetened version. I’d recommend leaving it in, especially if you’re making this recipe for the first time.)
  • 1 and 1/2 packets stevia (or 2 more tbsp sugar)
  • 11-oz can corn, drained (not unsalted)
  • 2 tbsp coconut or canola/veg oil (see nutrition link below, for a fat-free option)
  • 1/4 cup applesauce

Mix the vinegar with the milk, and set aside. Combine dry ingredients and mix very well. In a separate bowl, combine the oil, applesauce, corn (pulverized if you wish), and milk-vinegar. Then pour the wet into dry and mix until just mixed. Pour into a greased 8×8 dish and cook at 420 F (preheated) for about 25 minutes. Let cool at least 15 minutes before trying to cut, or it will crumble.

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Poppy and Blood Orange Galette

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Poppy and Blood Orange Galette

My C.S.A box runneth over with citrus right now and I have been doing my best to use them in their entirety.  This week that seemed to manifest in a lot of dessert.  Given that this is a rarity around here, I embraced my new found love of baking and did my best to turn beautiful recipes into healthy, whole-grain treats. I was inspired by a blood orange tart I saw months ago on Lottie + Doof.  It was beautiful and rustic, and made with a butter-heavy crust that would not fly in my house (or belly.)  But with some help from My New Roots,  I made her poppy seed crust, that I had luck with last summer and the combination was fantastic! The rustic, poppy seed crust was a beautiful match to the naturally sweet citrus topping and all of it was dairy, wheat and (almost) sugar free (shhhh.)

I fed my treat to the in-house skeptic, who is morally opposed to all recipes altered for health, and his words exactly: "Oh my god, so moist and delicious! Seconds, please."

I fed the treat to the in-house skeptic, he who shudders at the thought of any indulgent treat turned healthy. His response: "Oh my god, so moist and delicious!"

I highly reccomend making this beautiful galette for a special occasion. A weekend dinner. Or, for breakfast. Tomorrow.

Poppy and Blood Orange Galette

Inspired by 

Lottie + Doof


My New Roots

Serves 6 


4- 5 oranges of variety and color. At least one blood orange for your top layer.

Peeled and white parts removed.


1 cup rolled oats

½ cup rye flour (Rye flour is wheat free and LOW in gluten. Not to be confused with gluten free!)

1 Tbsp. poppy seeds

1/3 tsp. sea salt

1/4 cup coconut oil, very cold (plus extra to greece pan with.)

scant 1/4 cup vegan butter such as Earth Balance, very cold

2 Tbsp. maple syrup

¼ cup ice water


Begin by making your crust. Add the oats to a food processor and pulse until ground into a flour like consistancy. Then add the rye flour, poppy seeds, and sea salt and pulse everything to combine.  Add cold coconut oil and Earth Balance and again pulse until the mix has a grainy consistency. Add maple syrup and pulse, then slowly dribble in the water one tablespoon at a time just until the dough comes together (you may not need to use all the water ). Do not over process.

Take the dough and lightly form it into a ball. (The trick to good dough is to touch it as little as possible.) Wrap in plastic and let sit in the fridge for at least 30 minutes.

While the dough is sitting, get to work with the labor intensive part of peeling the oranges.  Be sure to clean all the bitter white rind off and then slices the oranges into 1" thick disks. Then with a  thin strainer over a bowl, carefully press the oranges to remove some of the juice. This is a fragile process, so do your best to extract the moisture without breaking the shape of the orange.

*You will be left with a bowl of fresh orange juice. I suppose you could save the juice into a citrus honey sauce to drizzle over the top. Or, you could slurp it up like I did. Fresh and delicious.

When the dough is firm, cover a surface with some of the rye flour and roll the dough out into a circular shape.  Place the rolled dough onto a baking sheet and arange the orange slices in a colorful pattern with blood oranges on top.  Fold the edges just over the fuit and leave the center exposed.  Take the whole cookie sheet and place into the freezer for at least an hour, if not over night.  With will help the orange juice harden and keep the crust from getting soggy.

When you are ready to bake, turn the oven on to 350 and put the pan straight from the freezer into the oven. Bake for about 40 minutes or until the edges of the crust start to brown.

Serve warm and with a dollop of Greek yogurt.

Enjoy fully and without regret.

The Skinny

Why opt for wheat free, you may ask? Even without a gluten allergy your body could find wheat hard to digest.  Wheat is one of those products that have been taken apart, reconfigured and used in over abundance in packaged food (along side its siblings corn and soy.)  Read almost any label on the shelf and find wheat in some form or another.  When the body ingests something at such great volumes it often forms allergies to these foods.  Additionally, the way in which we consume wheat, in it's de-constructed form, is hard for the body to recognize and process as it would the food in it's natural form.  When they body can not process something, it either disrupts digestion and food allergies form in response (hence the explosion of gluten intolerance), or it stores it as fat.

Rye flour is wheat free, and has very low gluten in it.  Yet is NOT GLUTEN FREE! Someone with celiac disease should not consider this safe.  However for the rest of us, just trying to eat as clean and whole foods as possible, rye flour is a is a great option!

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How to Roast Chicken (and then eat it all week.)

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How to Roast Chicken (and then eat it all week.)

The very best roasting technique comes from one of the very best chefs in California: Thomas Keller of French Laundry. Luckily, it is also very simple and very rewarding.  Learn this recipe by heart and you will never go wrong.

One Pot Roast Chicken

Inspired by In the Green Kitchen, Alice Waters

Serves 4-6

Salt and fresh-ground pepper

2 or 3 thyme sprigs

2 bay leaves

2-3 Tbls butter (or olive oil.)

3 potatoes, peeled and thickly sliced

2 carrots, peeled and thickly sliced

2 celery stalks, thickly sliced

4 large shallots

5 cloves garlic, whole and peeled.

1 lemon chopped in 1/2

Fennel, squash, turnips, parsnips or your favorite root vegetable

To begin, prepare the chicken by bringing to room temperature 1 hour before your ready to begin cooking.  Remove the giblets if kept inside, wash, dry well and heavily season with salt and fresh ground pepper.

Preheat the over to 450.

Season the inside cavity as well and take a few sprigs of fresh herbs, 2 garlic cloves and 1/2 a lemon and place inside the chicken.  Truss your chicken by tying the legs together with string and tucking the wing tips up and under the back of the neck.

With your remaining fresh herbs, chop them loosely and mix with the butter or olive oil.  Using your fingers to pull the skin away from the bird, rub the butter herb mix between the chicken breast and the outside skin.  This will help you to create perfect crispy skin.

Toss your chopped vegetables with a tablespoon of olive oil, salt, fresh pepper and whole, peeled garlic cloves.  Lay them in a deep roasting pan, making a space in the center for the chicken.  Take a long piece of tin foil and crumple and round it to make a ring for the chicken to sit on.  Place the ring in the center of the veggies and the chicken on top, breast side up.

Roast the chicken for 20 minutes before flipping over and roasting 20 more minutes with the breast side down.  Flip one last time, breast side up and lower the temperature to 400 for the last 20 minutes.  During the final 20 minutes continuously check the chicken every 5 minutes. The internal temp should read 160. Be sure to take the temperature where the breast and thigh meet.  If you do not have a meat thermometer, simply stick the tip of a knife where the breast and thigh meet. When the chicken is done the juices should run clear, not pink.

Remove the chicken from the oven and transfer to a cutting board or platter.  Allow to rest for 10- 15 minutes before carving.

And then eat it all week....

A roast chicken is one of those classic dishes that is so versatile you could transform the leftovers into at least 4 more dishes before you tire of it. Here are a few ideas:


  • Jook is a savory, Asian breakfast porrage. Make steel cut oats or polenta for the base and add shredded chicken, scallions, fresh ginger, soy sauce and sesame oil!
  • Sweet potato hash is a great way to start the day chop up 1/2  a sweet potato, onion, bell pepper and left over chicken.  While your at it, might as well poach an egg to go over the top.


  • Transform your lunch time salad using your freshly roasted chicken. Add white beans, roasted fennel and toasted pine nuts for a delicious, filling salad.
  • I love a good chicken salad sandwich. Chop the leftover chicken and mix with yogurt or avocado to bind it. Then add curry, currents, sliced grapes and chopped walnuts. Serve open face on a hearty bread with arugula.


  • Enchiladas or tacos: Shred the chicken, mix with cheese, black beans and fresh cilantro for enchiladas.  Or shred and sauté with kale, red bell pepper and chili flakes for fantastic taco filling. Serve with black beans and fresh avocado!
  • Chicken Soup is the most obvious choice for left over chicken, but get creative and try a chicken white bean chili or a chicken tortilla soup.

The Skinny

As we know chicken is a fantastic source of lean protein.It is also relitivly cheap to buy and easy to prepare. Chicken contains high levels of niacin, selenium, and vitamin B6. When cooked in a soup, chicken is an age old recipe known to boost the immune and fight the common cold. And in chinese medicine chicken is regarded as an energy booster and digestive support.

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Shiitake Meatloaf with Ginger Miso Glaze


Shiitake Meatloaf with Ginger Miso Glaze

You may have noticed by now, but I have an innate Hawaiian desire to turn most dishes Asian.  Oatmeal? Why not Jook? Soup? Why not miso? Noodles? I want soba. So it's no surprise that I turned a recent turkey meatloaf into a shiitake ginger masterpiece (if I say so myself). It all started with a basket of "ugly shiitakes" from the Civic Center Farmers Market.  They sell these curly little buggers for half the price as the full, but they are just as fresh and flavorful.  Hardly a week goes by without a trip to the mushroom booth.

Shiitakes have a rich, smoky wood flavor and are a great addition to most anything.  I like them in stir fry's with tofu, miso soups, with braised meats, sauteed with garlic and sesame oil AND I love to save the stems in the freezer for a later-made soup stock.  Not to mention their numerous health benefits.

Combined with a package of frozen ground turkey meat (one of my frozen protein staples), and a few  staple asian spices I had on hand, I came out with a very simple, nourishing dinner. I served this  with sautéed spicy bok choy.



For the Loaf

  • 1  1/2 lb lean ground turkey (preferably organic)
  • 4-8 shiitake mushroom caps and stems removed
  • 3 tsp Fresh ginger, skinned and minced
  • 1 small shallot, minced
  • 3 cloves garlic, minced
  • 2 green onions, sliced
  • 2 organic eggs, beaten
  • 2 tsp sesame oil
  • 2 Tbs hoisin sauce
  • 1 tsp honey
  • 1 tsp fish sauce (optional)
  • 1-2 tsp sambal (optional)

For the Miso Glaze

  • 1 Tbs miso paste
  • 1 tsp mirin (or rice vinegar)
  • 1 Tbs honey


Preheat the oven to 350.

Begin by putting your ground turkey into a large mixing bowl.  Using sesame oil, sauté your shallot and garlic until just cooked (about 1 minute.) Add shiitakes and ginger and saute until just cooked (about 5 mins.)

Add this mixture to ground turkey, along with your green onions and all the sauces (hoisin, tamari, honey, fish sauce and sambal). Mix all the  ingredients together.   Place the turkey mixture into a deep loaf pan (9X5).

To make the glaze simply whisk together the miso, honey and mirin.  Coat the turkey loaf with a layer of glaze, reserving some for a final coat when it comes out of the oven.

Bake for 50-60 minutes. Pull from oven and coat with the remaining glaze. Let it rest for 5 minutes before serving. Great with any kind of veggies!

The Skinny: Shiitakes are a super food!! They are most known for their ability to power up the immune system, strengthening its ability to fight infection and disease.  Interestingly, studies have actually shown that shiitakes can either increase or decrease immune activity, depending on what the body needs.  They have also been shown to lower cholesterol levels. To top it off, shiitakes are an excellent sources of selenium and polysaccharides and a very good source of vegetarian iron.

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The Easiest Soup Imaginable


The Easiest Soup Imaginable

I have an admission: I ate my jack-o-lantern.

I couldn't help myself!  I had all these beautiful pumpkin's on my porch staring in, begging not to be wasted.  So I did some research (turns out you can eat almost every pumpkin!) and I roasted up several varieties.

Keeping in-line with my recent soup fetish, I decided to blend this baby up into a creamy concoction.  What I ended with is the easiest fall soup imaginable.

Thai Pumpkin Soup


1 medium squash (Any kind will work: acorn, kambucha, butter nut, etc.)

1 can of light coconut milk

1 tablespoon of Thai red curry paste

½ cup diced onion

1 tablespoon of diced fresh ginger.

1 tablespoon of coconut oil (or olive oil.)

Topping: Plain yogurt, pumpkin seeds, chili flakes.


To begin preheat your oven to 400.  CAREFULLY cut the squash in half and place in a deep baking pan, skin side up.  Pour ½ cup of water in the pan with the squash.

Roast squash for 30-45 minuets or until you can easily pierce them with a fork. Remove the pan from the oven and place on stovetop to cool.

While the squash is cooling, heat coconut oil in a deep soup pot. Add your diced onion and ginger and sauté until soft (about 3 minutes.) Add 1 Tbs. of curry paste and mix well. Add some chili flakes at this point if you want extra spice. Then scoop the pumpkin flesh into the pot and stir it well (breaking up the big pieces of squash). Pour in 1 can of coconut milk and mix together.   You can stop here and have a chunky soup, or you can blend this in your food processor little by little until it is smooth.  I think blended soups are fancy, so I opted for the latter.

Simmer soup (blended or not) for 5 minuets and its ready to eat.

Serve with 1 scoop of plain yogurt and sprinkled pumpkin seeds and chili flakes.

The Skinny: Pumpkins are full of carotene, vitamin A, vitamin C, magnesium and fiber! This low calorie squash will help you keep healthy eyes, bones strong, promote healthy digestion and a strong immune system! 

If you use the seeds (waste not, want not) you get a huge does of Omega 3's  manganese, magnesium, phosphorous, zinc and tryptophan. Pumpkin seeds are at the top of the nutrition nut pile.  They are anti inflammatory (good for arthritis), protect from prostate cancer, lower cholesterol with their Phytosterols, and improve mood and stress coping. They are also very high in protein

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Poached Egg Miso

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Poached Egg Miso

Is it just me or did winter sneak up behind us, in the midst of our summer holiday?  True to San Francisco weather, we had  two precious weeks of 70 degrees, sunny park lunches, followed quickly with the a search for our wool hats and boot socks.  With the rainy weeks ahead I thought it the perfect time to talk soup. Those of you who know me, know that my relationship with soup has been a rocky road. My mom would always cook up big pots of everything-in-fridge-soup, that I would force down throughout the week. Resentful that I was once again face to face with the vegetables I had rejected so certainly just a week before. Once I was free to rule over my own kitchen, I vowed to ban all soups, stews and watery leftovers from my kitchen table.  But I admit, I have softened through the years. Maybe its due to chilly San Fran living, or that a blended soup offers something much more complex and intriguing. Or possibly that my 'ol mom was onto something and that I now recognize that soups are a great way to make a nourishing meal.  Whatever it is, I have turned a corner and am always looking for interesting new ways to make amends with my old enemy.

This week I was inspired by The Kitchn's  winter soup round-up and made this super easy, nourishing miso soup for dinner last week. It is the perfect prescription to rainy nights and fall colds and will leave you wishing your mom was around to fix you soup.

Poached Egg Miso 


2 quarts good broth

1/2 cup miso paste

One 12-ounce block soft tofu, cut into 1/4-inch cubes

1 small bunch scallions, green tops sliced thin

Greens (I used spicy broccolini in this version but bok choi, chard, pea shoots or dandelion greens would be great.)

Chili flakes

Kombu  (a seaweed that adds flavor, nutrients and digestibility to soups, grains and beans.)

For each  bowl:

1 cup cooked brown rice (or quinoa)

1 large egg

Soy sauce

Sambal (aka rooster sauce.)

Sesame oil


Pour stock into a large saucepan.  Add a 3 inch piece of kombu to the cold stock and bring to a boil.  While stock is boiling ready the miso paste into a small bowl or measuring sup.  Add boiling stock to the miso and whisk until completely dissolved then combine with the stock.  Keep over low heat; do not let the broth boil after the miso has been added.

Stir in the tofu cubes and the sliced scallions, and heat just until warmed through.

Meanwhile add 2 teaspoons of sesame oil to a pan.  Once hot, add your greens and stir to evenly coat with sesame oil. Sprinkle 1/2 teaspoon- 1 teaspoon (depending on taste) over the greens, add a splash of water lower the heat and cover for aprox. 5 minuets or until the greens have wilted.

To prepare a bowl of soup Place 1 cup cooked white rice in each soup bowl. Poach an egg for each bowl of soup. (Alternatively, you can add an egg to a bowl of hot broth, cover it, and let stand for several minutes.)

Pour about 1 cup of miso soup over the rice in each bowl, place a poached egg on top and add wilted greens.  Serve with soy sauce, chili garlic sauce, and sesame oil.

The Skinny

Seaweed is a super food you should be eating. The Japanese have been cooking with sea vegetables for centuries to enhance both the flavor and  nutrition of their dishes. Seaweed offers the broadest range of minerals of any food as they contain every single mineral found in the ocean. The highlights are iodine which support the thyroid, lignans which offer cancer prevention, funcan substances dramatically lower the inflammation in the body.  Seaweed also has theraputic levels of folic acid and magnesium which protect the heart, cardiovascular system and support women in menopause. And last but not least a broad range of B vitamins to decrease stress and anxiety.  (Encyclopedia of Healing Foods, Murray, 2005.)

Adding pieces of kombu to your soup stocks, grains and beans will allow the nutrients to be absorbed by the food.  You can also try dulce flakes as a seasoning and of course seaweed sheets for making sushi and wraps.

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Chipotle Squash Enchiladas


Chipotle Squash Enchiladas

If your like me, your wondering what to do with all the beautiful squash in the fall/winter months.  Look no further with this warming and EASY enchilada recipe. I came up with this one night after receiving a kambucha squash in my CSA box.  I didn’t want to leave the house and wanted to use up groceries I had sitting around.  I called on my pantry for canned black beans and chipotle peppers in adobe sauce (you could substitute green chilies if you have that in your cupboard.) Once you get that squash roasted (20-30 mins.), you’ll have the whole thing in the oven in 15 minuets. Make it. Share it. And definitely top it with my cumin, cinnamon pumpkin seeds.

You favorite winter squash (butternut, kambucha, acorn, etc.)
1 can of black beans (Drained and rinsed)
1 small can of chipotle peppers in adobe sauce. 3-5 chopped chilies (depending on heat preference.)
baby spinach or kale
salt/ pepper/ cumin
red enchilada sauce
pumpkin seeds
greek yogurt
Cut the squash in quarters.  Place skin side up in a backing pan with 2 inches of water.  Bake at 400 until soft. Aprox 20-30 mins. Let it cool.
Meanwhile sauté the onions and garlic. Season w/ salt pepper and cumin. Once translucent add to large bowl.
Add beans (rinsed), greens and chopped chipotle peppers to the bowl and mix the ingredients.
When the squash is cooled scoop the meat into the bowl with the mixture. Mix together.
To wrap enchiladas first pour the enchilada sauce into a wide base bowl.  Heat tortillas on a skillet  and then dip them in the sauce before adding filling (aprox. 3 TBS.) Roll enchiladas and place them in a shallow baking pan side by side.  Once pan is full cover with remaining sauce.
Bake for 20-30 mins.
Serve with dollop of greek yogurt and my cumin cinnamon pumpkin seeds.
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Kale and Roasted Pepper Pesto

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Kale and Roasted Pepper Pesto

Sauces and spreads are one of those foods generally bogged down with additives and preservatives.  Luckily, they are also one of the most simple things to make and even easier to freeze for later.  I like to put my pesto into an ice-cube tray, so that I have the perfect serving size for small dinners. So bust out your food processor and up the flavor and nutrients of tonight's meal. I found this recipie on the fabulous food blog Cooking on the Weekend, by Valentina Kenney Wein.  I LOVE her use of kale (of course) and also the smoky, burn of the bell pepper.


Kale and Bell Pepper Pesto


2 cup Pecans, roasted

1 medium Red Bell Pepper, roasted

1/3 cup Extra Virgin Olive Oil

2 to 4 large Garlic Cloves, roasted

4 cups packed green Kale Leaves (about 1/2 bunch)

Sea Salt and freshly ground Black Pepper, to taste

  1. To roast the pecans: Preheat the oven to 375 degrees F and spread the nuts evenly on a baking sheet. When the oven is preheated, put the baking sheet in and roast until the nuts look a bit oily and are very aromatic, about 4 minutes. Set aside to cool.
  2. To roast the pepper: Place it directly on top of a high flame on the stove and let it cook for a few minutes. You’ll hear it crackle as the skin begins to char. Use metal kitchen tongs to turn the pepper as each side chars. It should be mostly, but not completely black. Then place the pepper in a bowl and cover it tightly with plastic wrap and let steam for about 5 minutes. Remove the plastic and let the pepper become cool enough to handle. Gently peel the skin off the pepper. Break or cut the pepper into a few pieces and then use a paring knife on the inside to remove the white membranes and seeds. Set aside.
  3. Wash, dry, and remove any tough stems from the kale.
  4. In a food processor, make the pesto by blending the kale with the roasted pecans, roasted pepper, and roasted garlic. Once it’s smooth, gradually pour in the olive oil and blend until it’s fully incorporated. Season to taste with sea salt and freshly ground black pepper.
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C.S.A Endeavor #2: Rustic Plum Galette

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C.S.A Endeavor #2: Rustic Plum Galette

I am not a baker. First, because I do not condone desserts lingering around, threatening to sabatoge my afternoon snack. Secondly because I'm not a structured cook- I am bored with exact measurements and perfect timing.  With that said, when I do reach for dessert it is usually something with warm fruit and a crumbly crust. So I will take this CSA challenge as an opportunity to transform my very tart, CSA-box plums, into a rustic, whole grain galette. I took inspiration from a beautiful cookbook by Alice Waters, In The Green Kitchen.  In this book she makes simple apple galette ("a thin, free form, open-face tart"), which I used as a map for making my own version.  I replaced her white flour for whole-wheat and I added blanched/ ground almonds for a more wholesome crust. I replaced sugar for a minimal honey, and of course apples for plums. Rather then ice cream, I served the galette with Greek yogurt and a sprinkle of ground almonds and honey.

Before we begin, some plum knowladge: Plums are part of the peach, nectarine and almond family.  They are a great source of Vitamin C (immune support), Vitamin B1 (aka Thiamine, which helps the body convert carbohydrates into energy),  Vitamin B2 (aka Riboflavin, which supports red blood cell production and body growth), and vitamin B6 (that helps the immune system create antibodies.) And, of course plums are a good source of dietary fiber.

Rustic Plum Galette


1 cup whole wheat flour

1 cup blanched and ground almonds

6 tablespoons of cold, unsalted butter (1 stick)

1/2 teaspoon of salt

1/3 cup of ice-cold water

4-6medium plums

1/2 a lemon

3 Tbs honey

1 egg white, beaten (optional)

7 oz Greek yogurt


Measure the flour and salt into a large mixing bowl.  Cut the hard/cold butterinto small cubes and using your fingers, work the butter into the flour mix little by little, until it has the consistency of oatmeal. Dribble the ice water into the mix and toss with a fork.  Keep adding water only until the dough just begins to clump and hold together when you squeeze a handful.

Gather the dough into a ball, wrap in plastic and flatten into a disk.  Let the dough rest for at least an hour in the refrigerator.

Meanwhile, prepare the plums. Depending on your taste, removing the skins will    make the plums less tart.  My CSA plums were very tart, so I chose to take the skins off by blanching them in hot water for 30 seconds.  If you do this be sure to cut and X on the plum to keep them from exploding.  If you prefer a tart dessert, or if you are working with sweet fruit, simply wash and slice the plums.  Once the skins are removed slice the plums and put into a bowl with 1 tablespoon of lemon juice and 2 tablespoons of honey. Toss and let marinate.

When you are ready to make your galette, preheat the oven to 400 and line a baking sheet with parchment paper (you will see I had to make do substitute for a pie dish, but a flat galette is much prettier.) Remove the dough from refrigerator and on a surface dusted with whole-wheat flour, roll into a rough circle. Transfer to the parchment paper pan, lightly dust the center with ground almonds, drizzled honey and a sprinkle of wholewheat flour.  This will help keep your crust from getting soggy once the fruit is added. Bake the pre-fruit crust for 10 minutes to set the dough and again, help the crust keep up against the juicy fruit.

Remove the crust from the oven and lay your plum mixture (omitting the liquid) into a pattern working from the center out, to about 1 1/2" from the crust edge. Fold the edges over the plum mixture.  If you like you can brush the edge with beaten egg whites to give it a shine.

Bake in the lower part of the oven for another 30-45 minutes, or until the edges are golden brown and slightly caramelized. Let sit for 10 minutes before serving.

Serve with a scoop of yogurt, a sprinkle of ground almonds and a drizzle of honey.

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World-famous, massaged kale salad!

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World-famous, massaged kale salad!

World famous? Well, maybe I am pushing it- but this indeed is my absolute favorite, scream from the roof tops, nutrition packed way to cook up this super food. Kale is part of the cruciferous family (related to the cabbage) and is touted as being one of the very most nutritious vegetable.  Kale is jam packed with carotenes, vitamins C, B6 and manganese, fiber and many minerals such as copper, iron and calcium. (Murray, 2005.)  Kale (and all cruciferous veggies) improve liver detoxification and have anti-cancer properties. So pick up a bunch at the next farmers market (it is always in season) and try on my massaged kale salad for size. Massaged Kale Salad

Raw kale salad is an easy, nutritious and adaptable recipe.  Feel free to alter dressing and additional ingredients to your tasting.


1 bunches of lacinato/ dinosaur kale rinsed, de-boned and chopped into strips.

Juice of 1 lemon

½ teaspoon salt

4 tbsp olive oil


1.     Put kale, olive oil, lemon and salt into bowl, then using hands massage the kale for 5 minutes to tenderize it.

2.     Then add the additional veggies, toss and let marinate for an 15 minutes or more.

3.     Additional options: avocado, shredded carrot, red bell pepper, shallot, parsley, sesame seeds, pine nuts, pumpkin seeds, cilantro, fresh mint, tomatoes, kalamata olives, radish, splash of vinegar.

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Olive Oil, Cherry and Macadamia Nut Granola

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Olive Oil, Cherry and Macadamia Nut Granola

It's my sweetie's birthday tomorrow and there is little he loves more then his mother's homemade granola.  Since I will be out bootcamp-ing, rather then here to make him a birthday surprise, I decided to plan ahead and make him some of this homemade goodness.  I adapted this from a New York Times recipe with a few available or preferred ingredient modifications. I was unable to get my hands on raw, unsalted pistachios so instead I used 1/2 a cup of salted pistachios and a cup of raw, unsalted macadamia nuts.  Also, I opted for dry cherries, as the glorified mama version uses these sweet, plump fruits.

It was amazingly easy to make and has that fresh roasted nut flavor.  So good in fact, we could not wait for birthday breakfast-  We had to have a warm bowl for dessert tonight.

3 cups old-fashioned thick rolled oats

1/2 cups raw pistachios

1 cup raw pumpkin seeds

1 cup coconut flakes

3/4 cup pure maple syrup

1/2 cup extra virgin olive oil

1 teaspoon salt

1/2 teaspoon ground cinnamon

1/2 teaspoon ground cardamom

3/4 cup dried cherries

1. Preheat oven to 300 degrees. In a large bowl, combine oats, pistachios, mac nuts,  pumpkin seeds, coconut chips, maple syrup, olive oil, salt, cinnamon and cardamom. Spread mixture on a rimmed baking sheet in an even layer and bake for 45 minutes, stirring every 10 minutes, until golden brown and well toasted.

2. Transfer granola to a large bowl and add apricots, tossing to combine. Serve with ricotta and fruit, if desired.

Store in a large glass jar or freezer bags.  Enjoy all month (if it lasts that long.)

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Quinoa Pancakes

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Quinoa Pancakes

When I was a kid my favorite breakfast was always Mama's rice pancakes. She would take day-old basmati rice, add an egg, some cinnamon and grill them up.  These days, although rice pancakes are always my number-one request when sitting at her table, I rarely choose to start morning in my home with sugary breakfasts. Then this morning as I was set to make my new favorite Quoina Breakfast Bowl, I decided to re-vamp this nostalgic treat into an easy and protein packed pancake. I added some vanilla protein powder, cinnamon, cardamom and fruit, then served mine with a goat kefir. Success! These will be made again and again. Just (sort of) like mama did.

Quinoa Pancakes

Serves 1-2

1 1/2 cups previously cooked quinoa

1 egg

1 spoonful of vanilla protein powder

1 handful of fruit- Today I used dried blueberries. Other options- fresh berries, banana, nuts, etc.

dash of cinnamon & dash of cardamom  on each pancake

In a bowl mix the quinoa and 1 egg.  Mix until evenly disbursed.Then add protein powder and fruit and mix.

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Heat up a non-stick pan or skillet with butter, olive oil or coconut oil. When the pan is hot, add dollops of your batter to make your desired pancake size.  Once on the pan sprinkle with cinnamon and cardamom.

Let them cook as you would a flour pancake, flipping when first side is crisp, and removing when coked through.

Serve with yogurt or kefir, fresh fruit and nuts. Sweeten with honey.

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