Recipes
Shiitake Mushroom and Walnut Pâté
Shiitake Mushroom and Walnut Pâté
If you like the idea of pâté, but are not a fanof liver, this recipe is for you. Toasting the walnuts illuminates theirsweetness and tones down the bitter quality of their skins. You can use anytype of mushrooms or a combination of different types (such as chanterelle,oyster, or morel). Including butter beans helps create a silkier texture andalso adds some fiber and nutrients.
Ingredients
- 1 cup raw walnuts
- 1 tablespoon coconut oil
- 6 shiitake mushrooms sliced
- ¾ teaspoon sea salt divided
- ½ cup cooked butter beans or other white beans canned is OK
- 1 teaspoon maple syrup
Instructions
- Preheat the oven to 350 degrees F.
- Spread the walnuts on a baking pan and bake for about 12 minutes, or until they start to brown and get fragrant.
- Set aside.
- In a small sauté pan, heat the oil.
- Add the mushrooms, season with ¼ teaspoon of the salt, and cook, stirring occasionally, until the mushrooms are soft and juicy, about 5 minutes.
- Combine the walnuts, mushrooms, beans, maple syrup, and remaining ½ teaspoon salt in a food processor and blend until smooth.
- The mixture will be somewhat thick and will resemble liver pâté.
- Serve with assorted vegetables or rice crackers.
Notes & Wine Advice
Walnuts are one of the few plant-based foods that contain an appreciable amount of omega-3s. They also contain some rare anti-inflammatory nutrients that are found in virtually no other commonly eaten foods.
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White Bean and Kalamata Olive Hummus
White Bean and Kalamata Olive Hummus
Hummus is a great snack, but it’s easy to getburned out on the traditional chickpea variety. Using white beans is a simpleway to change it up enough that hummus will once again become exciting and new.White beans also have a more neutral flavor than chickpeas, so even those whogenerally dislike hummus often enjoy this version. White bean hummus can alsobe a more nutritious substitute for mayo and works great as a spread onvegetarian sandwiches.
Ingredients
- 1 15-ounce can cannellini or other white beans, rinsed and drained
- 2 cloves garlic
- 1 tablespoon tahini
- 3 tablespoons extra-virgin olive oil
- ¼ cup pitted kalamata olives
- 1 teaspoon sea salt
Instructions
- Place the beans, garlic, and tahini in a food processor.
- With the machine running, slowly drizzle in the oil and blend to the desired consistency.
- Add the olives and pulse until they are just chopped and incorporated.
- Season with the salt.
- Serve with assorted vegetables, such as carrots, snap peas, cucumbers, zucchini, jicama, or daikon radishes.
- The hummus can be stored in an airtight container in the refrigerator for up to 5 days.
- Specific compounds in olives, called polyphenols, have been shown to block inflammatory pathways and reduce specific markers that are used to measure inflammation in the body.
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Crispy Curried Chickpeas
Crispy Curried Chickpeas
This is such an easy and nutritious snack tomake! Chickpeas (also called garbanzo beans) are a good source of protein, andthey’re rich in iron and potassium. But what you’ll notice most is that thesecrispy chickpeas really hit the spot when you’re in the mood for a crunchy,salty snack! You can get creative with the seasonings and experiment withdifferent herbs and spices.
Ingredients
- 1 15-ounce can chickpeas, rinsed and drained
- 1 tablespoon grapeseed oil
- 2 teaspoons ground cumin
- 1 teaspoon ground turmeric
- 1 teaspoon sea salt
- ½ teaspoon freshly ground black pepper
- ½ teaspoon fenugreek
Instructions
- Preheat the oven to 400 degrees F.
- Pat the chickpeas dry with a paper towel, then place in a medium bowl.
- In a small bowl, combine the oil, cumin, turmeric, salt, pepper, and fenugreek and whisk with a fork.
- Pour the oil mixture over the chickpeas and stir until they’re well coated.
- Spread the chickpeas on a baking pan and bake for 40 minutes, or until they’re golden brown and rattle around the pan.
- Serve immediately, or cool thoroughly before storing in an airtight container.
Notes & Wine Advice
These chickpeas are actually best when eaten shortly after cooking. They tend to lose some of their crispiness after storing unless the container is completely airtight.
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Black Bean and Artichoke Hummus
Black Bean and Artichoke Hummus
I have to credit my sister for being the one whointroduced me to the idea of adding artichoke hearts to a more traditionalblack bean dip, and it sure makes things more interesting! Use artichoke heartsmarinated in olive oil to give this hummus a smoother finish and a richerflavor. I’ve also been known to stir in some fire-roasted peppers or sun-driedtomatoes for a slightly different twist on this dip.
Ingredients
- 1 15-ounce can black beans, rinsed and drained
- 1 6-ounce jar artichoke hearts marinated in olive oil
- 2 cloves garlic minced
- 1 tablespoon tahini
- 3 tablespoons extra-virgin olive oil
- 1 teaspoon sea salt
Instructions
- Place the beans, artichokes with oil, garlic, and tahini in a food processor.
- With the machine running, slowly drizzle in the oil and blend to the desired consistency.
- Season with the salt.
- Serve with assorted vegetables, such as carrots, snap peas, cucumbers, zucchini, jicama, or daikon radishes.
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Berry Green Power Smoothie
Berry Green Power Smoothie
Smoothies can be a great way to get several servings of fruits and vegetables without lifting a fork. There’s no shortage of smoothie recipes, and it can be fun to experiment with different combinations. Just be sure that you’re including a variety of colorful foods, some form of protein, and a little healthy fat to keep you satiated. This smoothie has some anti-inflammatory fresh herbs that help tone down the greens and brighten up the rest of the ingredients. I think it’s pure bliss in a glass!
Ingredients
- 2 cups spinach and/or baby kale
- 1 cup frozen mixed berries
- ½ banana
- ¼ cup raw cashews
- 4 mint leaves
- 2 tablespoons chia seeds
- ¾ cup water
- ½ cup unsweetened hemp or almond milk
- 1 teaspoon honey
- ¼ teaspoon minced fresh ginger
Instructions
- Toss all the ingredients in a blender, blend thoroughly, and enjoy!
- Ginger contains anti-inflammatory compounds called gingerols and also has immune-boosting properties, so it’s a great safeguard during cold and flu season.
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Fresh Berry Parfait with Coconut Cashew Cream
Fresh Berry Parfait with Coconut Cashew Cream
I make coconut cashew cream as a fruit dipwhenever I host brunch at my house, and people go crazy over it. They’re alwaysastonished when I tell them it’s made from just cashews and coconut milk. Rawcashews have a wonderfully subtle sweetness and just the right amount of fat.They can easily be transformed into a perfect stand-in for whippedcream—particularly when you add coconut milk! Layering this creamy cashewgoodness with fresh berries or mangoes creates a beautiful, satisfyingbreakfast that is loaded with antioxidants.
Ingredients
- 1 cup raw cashews
- ½ cup unsweetened coconut milk
- 2 teaspoons honey
- 1 teaspoon ground cinnamon
- 2 cups berries blackberries, blueberries, raspberries, strawberries—any combination works!
Instructions
- Place the cashews, coconut milk, honey, and cinnamon in a food processor.
- Blend until smooth—the mixture should resemble creamy peanut butter.
- If it’s too thick, slowly drizzle in some water and blend until it reaches the desired consistency.
- Scoop two large spoonfuls of the cashew cream into the bottom of a small parfait glass.
- Add ½ cup of the berries and top with another layer of cashew cream.
- Finish with another ½ cup berries.
- Repeat in a second parfait glass.
Notes & Wine Advice
The parfaits can be made ahead of time and stored in the refrigerator for 3 or 4 days for a ready-to-grab breakfast or a healthy-yet-decadent dessert.
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Power-Packed Granola with Currants and Chia Seeds
Power-Packed Granola with Currants and Chia Seeds
Part of my regular Sunday ritual is to make this granola and pop it into the oven first thing in the morning. I sit down with a cup of tea, watch the news, and take in the mouthwatering aroma that’s reminiscent of oatmeal cookies. The timer dings, I salivate like I’m in a Pavlovian experiment, and then I enjoy a nice, warm bowl of granola. Store-bought granola is often loaded with sugar, but this recipe uses low-glycemic sweeteners and is high in protein. If you’re a cereal lover, you can feel good about starting your day with this power-packed granola.
Ingredients
- 4 cups certified gluten-free rolled oats
- 3 tablespoons chia seeds I recommend Qia—a blend of chia, buckwheat, and hemp seeds
- ¼ cup coconut palm sugar
- ¼ cup agave nectar
- ¼ cup coconut oil
- 2 tablespoons almond butter
- ½ cup dried currants
OPTIONAL ADDITIONS
- ½ cup chopped pecans
- ½ cup shelled pumpkin seeds pepitas
- ¾ cup unsweetened coconut flakes
- ½ cup raisins
- ½ cup dried cherries
Instructions
- Preheat the oven to 300 degrees F and line a baking pan with parchment paper.
- In a large bowl, combine the oats, chia seeds, sugar, agave, oil, and almond butter and mix thoroughly.
- Spread the mixture evenly on the pan.
- Bake for 40 minutes, stirring after 20 minutes.
- Allow the granola to cool completely before stirring in the currants and transferring to an airtight container.
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Mango Muesli with Brazil Nut Topping
Mango Muesli with Brazil Nut Topping
There’s nothing better than waking up to findbreakfast waiting for you in the fridge (except for maybe breakfast being servedto you in bed!). I much prefer the texture of soaked oats to that of cookedporridge. The combination of mangoes with coconut milk gives this hearty cerealan exotic, tropical flair. And although Brazil nuts are commonly the ones thatget left behind in the mixed nut dish, they’re loaded with nutrients and good,healthy fats, making them a great topping for your muesli! Traditional muesliis served with yogurt; if you’re avoiding dairy, you could try coconut, almond,or soy yogurt. It’s also delicious with just the coconut milk.
Ingredients
- 1½ cups certified gluten-free oats
- 2 cups water
- 1 cup coconut milk plus more for serving
- 1 cup chopped mango thawed frozen mango is OK
- 1 teaspoon ground cinnamon
- ½ teaspoon ground nutmeg
- ½ teaspoon ground cardamom
- ½ cup roughly chopped Brazil nuts
Instructions
- In a large bowl with a lid, combine the oats, water, coconut milk, mango, cinnamon, nutmeg, and cardamom and stir well.
- Cover and place in the refrigerator for at least 4 hours or overnight.
- Serve with additional coconut milk or yogurt and sprinkle with Brazil nuts.
- Brazil nuts are a rich source of anti-inflammatory unsaturated fats.
- They’re also an excellent source of selenium, a powerful antioxidant that helps optimize thyroid function.
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Sweet or Savory Quinoa Crepes
Sweet or Savory Quinoa Crepes
One of my preferred pastimes is to chef it upwith my good friend and mentor Barb Schiltz. Barb happens to be a masterfulnutritionist and a longtime crepe lover, so we worked on this creation togetherand came up with a delicate but hearty crepe recipe. I prefer savory crepes andBarb prefers sweet, so I offer variations for both. Unless you have a specialcrepe pan, I find it easier to make smaller crepes (about three inches indiameter) and then stack the crepes with layers of filling in between.
Ingredients
- 2 cups quinoa flour
- 2 tablespoons baking powder
- ½ teaspoon baking soda
- ¼ teaspoon sea salt
- ½ cup raw cashews
- 2 tablespoons chia seeds
- 1¾ cups water
- 1 cup unsweetened almond milk
- 2 tablespoons coconut oil
- 1 teaspoon freshly squeezed lemon juice
- 1 teaspoon maple syrup
- Nonstick olive oil cooking spray
SWEET FILLING OPTIONS
- 2½ cups fresh or frozen berries thawed if frozen
- 2½ cups stewed apples or pears with cinnamon
- 2 cups cashew cream 1½ cups raw cashews blended with ½ cup water
- 2½ cups mangoes blended with coconut milk
SAVORY FILLING OPTIONS
- 2½ cups sautéed onions mushrooms, and spinach
- 2 cups hummus and 1 sliced avocado
- 2 ounces lox and 1 tablespoon capers
Instructions
- Whisk the flour, baking powder, baking soda, and salt in a medium mixing bowl and set aside.
- In a food processor or blender, grind the cashews and chia seeds until finely ground.
- Add the water, almond milk, oil, lemon juice, and maple syrup and blend for 2 to 3 minutes.
- Add the mixture to the dry ingredients, stirring until well blended.
- The batter should be the consistency of olive oil.
- Add more water to thin if necessary.
- Spray a medium nonstick pan, cast-iron skillet, or crepe pan with oil.
- Put 2 to 3 tablespoons of the crepe batter in the pan and swirl around until there is a thin layer across the bottom.
- Cook each crepe for 1 minute per side.
- Fill with the desired filling.