Valerie's Salad

By: Valerie Mantz

Valerie's Salad

For the Salad:

Bokchoy - 1

Medium Broccoli - 1

Shreded red cabbage - 3/4th cup

Roasted Lavender Chicken (Check the recipe below)

Tossed with the dressing. Dressing ingredients are listed below as well.

For Dressing:

Shallot - 2 tbsp (browned)

Flax oil - 2 tbsp

Juice of half a lemon

White balsalmic vinegar - 2 tsp

Whisk together the ingredients listed above.

For Roasted Lavendar Chicken:

I get my chicken at Trader Joe's. Organic chicken for $2.69 a pound is a good deal. Take off the from the chicken. Marinade the chicken in olive oil, white balsamic, shallots, lemon juice, rosemary and lavendar. Yes lavendar! Roast as desired.

Jerusalem Artichokes

By: Esther Vasa

Picture from eHow

JERUSALEM ARTICHOKES are not artichokes and are also known Sunchoke Roots. They resemble ginger root and taste like colocasia esculenta, if you ask me. You can enjoy them raw or lightly steamed or roasted in oven or in the form of a soup. My favorite way of enjoying them is roasted in the oven. Still working my way to adjust to the raw taste of Jerusalem Artichokes. 

They have many protective health benefits. They are packed with potassium, magnesium, fiber, inulin and iron. I don't like to peel the skin as it appears that a good amount of nutrition is in the skins. The vegetable's thin skin yields to a firm, white flesh that is sweet, nutty and crunchy when raw and velvety when cooked.

Jerusalem Artichokes Roast:
Jerusalem Artichokes - 1 pound
Extra Virgin Olive Oil - 1tbsp
Turmeric - 1/2 tsp

Roasted Jerusalem Artichokes

Cayenne Pepper - a big pinch
Himalayan Salt to taste

Preparation:

• Preheat oven to 350F.
• Wash the sunchokes thoroughly.
• Slice them in circles and let them be about 1/4th inch thick.
• Mix in olive oil, turmeric, cayenne pepper and salt.
• Transfer into a baking tray.
• Roast in the oven for 20 minutes or until well roasted.

Jicama and Roots Juice

By: Esther Vasa

Jicama and Roots Juice

Jicama is a low-calorie root vegetable. It consists of dietary fiber, and anti-oxidants, in addition to small proportions of minerals, and vitamins. It is one of the finest source dietary fiber and excellent source of oligofructose inulin, a soluble dietary fiber. Inulin is a zero calorie, sweet inert carbohydrate and does not metabolize in the human body, which make the root an ideal sweet snack for diabetics and dieters. It is rich in vitamin C that helps body scavenge harmful free radicals, thereby offering protection from cancers, inflammation and viral cough and cold. It also contains small levels of some of valuable B-complex group of vitamins such as folates, riboflavin, pyridoxine, pantothenic acid and thiamin. It provides healthy amounts of some important minerals like magnesium, copper, iron and manganese.

Ingredients:

Jicama - 1/2 (peel and slice)

Carrots - 4

Beet - 1/2

Cucumber - 1

Ginger - a big piece

Limes - 2

Apple - 1

Orange - 1

Preparation:

This is a nice refreshing summer drink especially on a day like today where all I feel is heat and humidity! Enjoy. 

Cherry-Berry Smoothie

By: Esther Vasa

Cherry-Berry Smoothie

Cherries are a superfruit, packed with antioxidants called anthocyanins that help fight inflammation, aid in heart health and reducing the chances of cancer. They contain melatonin, an antioxidant that helps regulate the body's sleep cycles. They are rich in beta carotene (vitamin A). They have 19 times more beta carotene than blueberries and strawberries. They are a good source of vitamins C, E, potassium, magnesium, iron, folate and fiber. They are referred to as “brain food”, aiding in brain health and in the prevention of memory loss and I believe a must-have for MS fighters. Combined with berries the amount of nutrition you get is humongous.

Recipe:

Frozen Cherries - 1/2 cup or a big handful

Frozen Blackberries - 1/2 cup

Frozen Wild Blueberries - 1/4th cup

Aronia and Goji berries - 1/2 cup

Fresh Romaine Lettuce from the heart - 5 leaves
Frozen Banana or Mango pieces (optional)

Almond Milk - about 10oz

Blend in a power blender until smooth and enjoy!

Cream of Broccoli Soup

By: Esther Vasa

Brassica Vegetables or Cruciferous Vegetables like broccoli are known for their valuable nutrition. These vegetables have cancer fighting phytonutrients called sulfuraphane and indoles. It is believed that these cut down your risk of cancer by half. Why not feast on a few of these veggies everyday? What better way to enjoy them than in the form of a soup? Sulfuraphane increases the body’s ability to detoxify carcinogenic substances (agents that cause cancer). Indoles suppress the growth of tumors and inhibit cancer cell metastasis (the movement of cancer cells from one part of the body to another). Many nutritionists say that steaming cruciferous vegetables increases their nutritional value.

Ingredients:

Broccoli Heads - 2

Spinach - 2 cups (tightly packed)

Rightly Ripe Avocado - 1

Crushed Ginger - 1 tsp or equivalent ginger powder

Almond Milk - 2 cups (or a combo of coconut and almond milk)

Vegetable Stock or Water - 1.5 cup (or more depending on the desired consistency)

Himalayan Salt and Black Pepper to taste

Procedure:

Cream of Broccoli Soup

1. In a soup pot, mix in milk and stock or water, salt, ginger and pepper. Bring it to a boil. Switch off the stove.
2. Chop off the very tough chewy stems of the broccoli. Juice the chewy stems or you could use them in stir fries.
3. Separate the broccoli florets and roughly cut the stems if at all you plan on using them in the soup.
4. Broccoli is ready to be steamed now. Boil enough water in another heavy bottomed steel pot. Place broccoli on a wire meshed strainer and steam it covered for 5-8 minutes or until nice and tender. Add spinach leaves to the steaming broccoli and steam them together for 45 seconds to a minute.
5. Blend the steamed broccoli with a cup of the milk-stock mixture from step 1. Transfer the blended mixture to the soup pot that still has another 2.5 cups of the milk-stock mixture. Stir well and allow this to boil for about 5-10 minutes.
6. While the soup is boiling, cut up an avocado and process in a food processor or mash up with a masher till you see avocado mashed up to a paste.
7. Transfer the avocado paste into the soup pot. Mix the avocado paste and soup until well combined. Adjust salt and pepper as needed.
8. This is a rich, creamy and green soup filled with the nutrients that our bodies need. Children also will love this creamy soup!

Suggested Variations:
You can do the same with asparagus or carrots instead of broccoli. All these soups taste equally good!

Homemade Tomato Soup

By: Esther Vasa

Ingredients:

Tomato Soup

Ripe Tomatoes - 6

Chopped Celery - 1 cup

Chopped Carrots - 1 cup

Onion Powder - 1/2 tsp

Crushed Garlic - 1 tsp

Crushed Cumin - 1/4th tsp

Avocado Oil or any other oil with higher smoke point - 1 tbsp

Himalayan Salt and Pepper to taste

Unsalted Vegetable Stock or Water - 4 cups

Fresh or Dried Parsley for garnish

Preparation:

1. Boil tomatoes in enough water for about five to ten minutes. Pull out the tomatoes. Allow them to cool a bit. Then, peel the skins off and set the tomatoes aside for use later.
2. In a soup pot, warm up oil and add chopped celery and carrot salt to taste. Stir well and allow them to cook for 5-10 minutes.
3. Then, add onion powder, crushed cumin and garlic. Stir well.
4. Next, add the tomatoes from step 1. Mix well and then add the stock.
5. Adjust salt and add pepper. Let this simmer with cover on for 15 minutes.
6. Using a hand immersion blender or any other blender, blend the soup. If you are using a regular blender, make sure you release the steam every now and then or it will end up being a disaster in the kitchen.
7. Return the blended soup to the soup pot. Cover cook for another 15 minutes or so.
8. Ladle the soup into soup bowls and garnish with parsley or any herbs you like.
9. This is a common soup yet a much needed soup every so often.

Easy Cream of Mushroom Soup

By: Esther Vasa

Cream of Mushroom Soup

Ingredients:
Sliced Mushrooms - 6 cups (I used a combo of portabella and porcini)
Diced Onion - 1/2 cup
Crushed Garlic - 1 tsp or 2 cloves
Unsalted Vegetable Stock - 1 cup or more depending on the desired consistency
Coconut Milk - 10 oz and Almond Milk - 10 oz
Himalayan salt to taste
Nutmeg - a big pinch
Pepper to taste
Avocado oil or any oil with higher smoke point - 1 tbsp

Preparation:

• Heat oil in a thick and heavy bottomed steel soup pot.
• Add diced onions and crushed garlic. Let it sweat for a minute and mix in some salt.
• Then, add mushrooms and keep stirring for about 10 minutes or until the mushrooms are nice and tender.
• Add nutmeg and pepper.
• Add the stock and cook for a minute or two. 
• Next, add the coconut milk and almond milk. Stir well and let it simmer for about 10 minutes.
• Adjust salt and spices. Mix well.
• Transfer soup into soup bowls. Garnish with any herbs you like.
• This is a great comfort food!

Greek Style Steamed Vegetables With Lemon-Oil Dressing [Horta Vrasta]

By: Giuseppina Rosas

Horta Vrasta is an easy recipe to liven up many vegetables. I found this recipe in a little church cookbook called Food Fit for Gods: A Guide to Greek Cuisine.

I have updated the original recipe as I believe it is preferable, to steam the vegetables instead. The dressing remains the same as in the original old Greek recipe. This recipe can be used for any of the following ingredients.

Ingredients

Spinach

Yellow squash or zucchini

Asparagus

Endive

Green beans

Green peppers

Cabbage

Broccoli

Cauliflower

Kale

Chicory

Dandelion greens

Instructions

• Steam any of the above vegetables until tender.
• Season lightly, then serve with olive oil and the juice of a lemon.
• If you like, add fresh sliced onion rings.

[With thanks to Squidoo - by Frischy]

Gluten Free Bread with Rice Flour

By: Elna Botes van Schalkwyk

Ingredients:
1 cup rice flour
1 ½ tablespoons swettener of your choice (optional)
1 ¾ teaspoons baking powder
½ teaspoon Himalayan salt
1 egg
½ cup rice milk
⅛ cup vegetable oil

Method:

• Preheat the oven to 350º F or 180 ºC.
• Combine the dry ingredients and give them a good dry mix to ensure even distribution.
• Beat the egg lightly and add it and the other liquids to the dry ingredients.
• Mix thoroughly, the batter should be similar to the consistency of a muffin mix.
• Pour the batter into a greased small loaf tin.
• Place on the centre rack of the oven and bake for 20 minutes.
• Check with a skewer to ensure the loaf is baked right through.
• Allow to cool in the tin for 30 minutes.
• Once completely cool, slice your loaf and enjoy! ♥

For some other variations, during the mixing stage you could try adding cheese, fruits, or some favorite herbs or spices.

Gluten Free Bread with Almond Flour

By: Elna Botes van Schalkwyk

Ingredients:

2 ½ cups blanched almond flour
½ teaspoon Himalayan salt
½ teaspoon baking soda
3 eggs
1 tablespoon agave nectar or xylitol or any sweetener
½ teaspoon apple cider vinegar

Method:
1. In a large bowl, combine almond flour, salt and baking soda
2. In a medium bowl, whisk the eggs, then add agave and vinegar
3. Stir wet ingredients into dry
4. Scoop batter into a well greased 6.5 x 4 inch baby loaf pan.
5. Bake at 300°F or 150ºC for 45-55 minutes on bottom rack of oven; until a knife comes out clean
6. Cool and serve.

Makes 1 loaf (about 12 slices).
Enjoy! ♥