Archive for the 'Recipes' Category

Pasta with Saut?ed Kale, White Beans & Almonds
This warming wholesome dish can be a whole meal. It is easily made dairy and gluten free.

8 ounces whole wheat or rice pasta
1 bunch kale
2 tablespoons olive oil
1 small yellow onion, diced
1/2 teaspoon sea salt
1/2 teaspoon cayenne pepper
3 cloves garlic, minced
1 tablespoon anchovy paste or chopped anchovies
15 oz. white beans fresh, canned, or jarred?rinsed and drained
1/2 cup sliced almonds
Fresh grated parmesan cheese

In a large pot of boiling water, cook pasta according to package directions. Drain pasta. Reserve one-half cup pasta-cooking water.

Separate kale leaves and stems. Shred leaves and thinly slice the tender part of the stems.
Heat a large skillet over medium-high heat. Add oil, onion, and kale stems. Sprinkle with salt and cayenne, and cook for two to three minutes until the onion is tender. Lower the heat and add anchovy paste and garlic. Cook until garlic is fragrant, stirring occasionally. Add kale leaves, cook, stirring occasionally for five minutes or until tender.

Add beans, almonds, and reserved pasta-cooking water and bring to a boil. Add pasta, toss until heated through, and serve topped with fresh parmesan.

Fresh Berry Smoothie. By Reba Akin, ND
Smoothies are one of my breakfast favorites. Smoothies are fast and easy to make as well as a nutritious way to start the day. Maybe you have heard that breakfast is the most important meal of the day. Breakfast is breaking a fast. Your body has just fasted anywhere from 8-12 hours and to really be effective it needs quality protein, fat, and fiber. Below is a basic smoothie recipe. Smoothies allow you to be creative. Mix up the fruits, use vegetables, or add a liquid multi vitamin.

? cup fresh seasonal berries (strawberries, blueberries, raspberries, or blackberries)
1 cup milk (cows, rice, soy, almond, coconut)
1 tablespoon (or scoop) whey, rice, or hemp protein powder
? cup organic yogurt (optional)
? banana (optional)
1 teaspoon soy lecithin (optional?best when used with rice or hemp protein powder)
2 tablespoons ground flaxseed (optional?adds fiber)

Blend it all together and enjoy.
Be creative by adding different berries and fruits.

A great salsa to serve with tortilla chips or mix it up and serve it with salmon. by Reba Akin, ND

1 pound grape tomatoes, quartered,
2 avocados cut in chunks1 cup of fresh or frozen cooked corn (thawed)
2 tablespoons fresh, finely chopped cilantro
Juice of one lime
Salt to taste

Toss ingredients together in a bowl and serve with tortilla chips. This salsa is rich in fiber, vitamin C, and potassium. Left over salsa is a great addition to your morning eggs.

Dairy-free, sugar-free, egg-free
Yummy for the whole family! These are quick to make, light and fluffy, and a crowd pleaser.

Ingredients:

1-1/3 cups Gluten Free All Purpose Baking Flour (Bob?s Red Mill ? avail at health food stores)
1 tsp baking powder
1/2 tsp sea salt
1/2 tsp baking soda
2 Tbsp vegetable oil
1/2 to 2 Tbsp honey or maple syrup (to desired sweetness)
1/2 tsp vanilla
? to 1/3 cup organic applesauce

In a bowl combine the flour, powder, salt and soda. Sifting the dry ingredients yields a lighter pancake, but is not necessary.
In another bowl combine oil, sweetener, and vanilla.?
Mix dry ingredients with wet ingredients ? mix only until blended. Then gently fold in the applesauce. Do not over-mix, as this makes pancakes tough and chewy.
Ladle pancake batter onto a preheated and oiled?pan, flip pancakes over when they begin to puff and become lightly browned on the edges.
Serve with maple syrup or your favorite fruit, and turkey breakfast sausage for a wholesome, balanced breakfast.

Note: these pancakes must be eaten warm; they do not reheat well.

Reba Akin, ND

1 bunch curly kale

Extra virgin olive oil

Sea salt

Ground pepper

Preheat oven to 350 degrees. Wash the kale, tear off of the stem into large chunks. Place on a baking sheet and dizzle with olive oil, sprinkle with salt and pepper and toss. Spread the kale out on the baking sheet and place in the oven for 15-20 minutes. Kale will dry and crispy but not burned.

Reba Akin, ND
This cake is dairy free and without the frosting it is made without refined sugar. The cake can also be made gluten free.

Cake
2 cups whole wheat flour
gluten free option: 2 cups Bobs Red Mills Gluten Free flour blend + 1tsp xanthum gum
2 tsp. baking soda
2 tsp. cinnamon
1 tsp. Salt
1 cup canola oil
? cup molasses
? cup maple syrup
4 eggs
1 Tbl. vanilla
3 cups grated carrots

Icing
1 pound confectioner sugar
? cup coconut butter
1 tsp. Vanilla
8 ounces tofutti cream cheese
? tsp. lemon juice

For cake:
Preheat oven to 350. Grease and flour a 13×9 inch baking pan or 2 9-inch cake pans.
Mix together the dry ingredients and set aside. Beat eggs then add molasses, maple syrup, oil, and vanilla and mix till well blended. Add dry ingredients mix till just blended. Fold in carrots.
Pour into prepared pans and bake for 25-40 minutes.

Icing:
Mix all ingredients together and spread on cooled cake.

Reba Akin, ND

1 pound dark leafy greens (Chard, Kale, Bok Choy)
2-4 garlic cloves crushed
1 small onion diced
2 Tbl olive oil
Salt and pepper to taste
Balsamic vinegar

Wash greens well.
Remove stems and cut greens into bite-size pieces.
Heat a large frying pan over med-high heat; add olive oil once pan is hot.
Add onion and sprinkle with sea salt saut? onion in olive oil for 3 minutes.
Add greens, stir to mix, cover and let cook for 3-4 minutes until soft. Add garlic saut? for an additional minute.
Remove from heat. Sprinkle with fresh ground pepper and balsamic vinegar.

This green colorful dish is a nutritious delight. Dark leafy green vegetables like chard, kale, collards, and bok choy are rich in fiber, calcium, magnesium, selenium, zinc and vitamins A, C, and E. Additionally onions and garlic are known to be antimicrobial and supportive of the immune system.

Easy side dish for a chilly Autumn or Winter evening. Gluten free, dairy free, sugar free.? by Dr. Lisa Shaver

Prep time: 30 minutesCooking time: 35-45 minutes?Ingredients:

1 medium turnip or rutabaga, chopped into ?? cubes

1 large carrot or 2 medium carrots, chopped into ?? cubes

1 sweet potato, chopped into ?? cubes

1 medium zucchini, chopped into ?? cubes

1 medium eggplant, green top, shiny skin and firm to touch, chopped into ?? cubes

1 red, yellow or orange pepper, chopped into 1? cubes

1 medium red onion, chopped into 1? cubes

2 Tbsp olive oil

1?? tsp fresh rosemary

?? tsp salt

? tsp pepper

Directions:

1. Pre-heat oven to 400 degrees.

2. Cut vegetables as directed*, as denser root vegetables need smaller pieces to decrease cooking time. Place in large bowl or large 1-gallon ziplock, add olive oil, salt, and pepper and rosemary**. Toss or shake. ?Spread evenly into one layer on baking sheet.

3. Bake for 35 ? 45 minutes, turning every 10 minutes.

4. Vegetables should yield when a sharp knife is inserted into center of vegetable.

5. Great when served with a meat, poultry or tempeh dish. May add tempeh to vegetables as complete meal.

• *any combination of above vegetables may be used. Potatoes may be added, or used exclusively for roasted rosemary potatoes.
• ** if using dried rosemary, crush the rosemary with a knife or in a mortar and pestle or coffee grinder first.